Bloating and swelling can come stem from numerous factors. Here are some tips to help reduce the amount of bloating you have and ease the discomfort.

Lifestyle changes to help:

• Slow down while eating, make sure you chew multiple times before swallowing.

• Eat multiple times throughout the day.  Incorporate snacks in between meals in order to prevent feeling fatigued and uncomfortably full.

• Keep a food diary to identify which foods make your bloating worse.

• Incorporate movement into your daily routine. Whether it’s walking, weight lifting, pilates or more,  regular exercise can help  improve digestion, reducing bloating and swelling.

What can make Bloating Worse?

• Foods high in fiber can make bloating worse. Fiber is very important but be sure to incorporate fiber into your diet SLOWLY.

• High FODMAP foods are foods that can lead up to a build up of excess gas production and bloating. Identify if these foods affect you or not when you consume them.

• Common foods that produce gas are beans, lentils, cabbage, broccoli, and onions.

• Foods containing sugar alcohols such as xylitol and sorbitol and mannitol typically in gums, candy and drinks.

• Carbonated drinks can contribute to bloating by introducing more gas into your gut.

• Food intolerances such as lactose can cause bloating

What can Help Reduce or Eliminate Bloating/Swelling?

• Consider supplementing with probiotics

• Consume more fermented foods that are rich in probiotics such as kimchi, yogurt, sauerkraut, sourdough bread, and tempeh.

• Add more ginger into your diet or make ginger tea. This can help move gas along the digestive tract.

• Drink at least 30-60 oz of water per day to prevent constipation

• Try peppermint tea or capsules. This may help reduce bloating and discomfort associated with gas and bloating.