Starting the day with a healthy breakfast will help you keep your metabolism up!
Lindsay Maurer is a Registered Dietitian Nutritionist and Certified Diabetes Educator. She offers nutrition counseling, education, and health focused workshops and seminars in various areas of nutrition. She is lead registered dietitian at Total Health Physical Medicine and Rehabilitation.
What Causes Bloating?
Eating too quickly, consuming excess amounts of sodium, being physically inactive, or having a gastrointestinal disease, among many other culprits, can cause a swollen-like feeling in the belly known as bloating. An increase in gas production in the body or the malfunctioning of the muscles in the digestive tract can leave us with that “stuffed” feeling, discomfort, and, at times, even pain. Some may even complain that their stomach appears bigger when they feel bloated. Needless to say, being bloated is NOT fun especially during the summertime.
Here are 5 dietitian-approved ways to help you beat that bloat this summer as you enjoy some fun in the sun with friends and family:
- Kick-start that metabolism and keep it going throughout the day with food and exercise. Start with breakfast and continue a consistent intake throughout the day. Begin walking to increase your activity level. Bonus: walking can help to move gas through the body, alleviating pain or that “stuffed” feeling in your stomach the more you move.
- Decrease your intake of foods known to cause gas and bloating such as broccoli, brussels sprouts, beans, cabbage, and onions.
- Keep a food journal. Writing down what you eat can help you to identify any trigger foods. Many times, figuring out and avoiding your trigger foods can instantly help you to feel better.
- Relieve stress. Identify your stressors and work towards decreasing them. Stress can be a big culprit when it comes to gastrointestinal upset like gas and bloating.
- Fresh is best AND gut-friendly! Choose foods and beverages that help to fight the bloat and alleviate any water retention. Go for fresh, wholesome foods versus processed packaged junk food that is high in sodium and unhealthy fats.
Incorporate these nutrient dense foods into your daily meals to help combat that bloat:
- Ginger tea: make it at home! Steep fresh ginger in water and add a drop of honey.
- Melons such as honeydew and cantaloupe, kiwi, and bananas – high in potassium which is a natural diuretic and can help relieve water retention and excrete salt from the body, ultimately decreasing bloating
- Cucumbers and tomatoes – natural diuretics (help the body excrete excess water)
- Fermented foods like kimchi and kombucha. These foods contain probiotics, the good bacteria that live in our guts. Consuming these foods are suggested to help improve gut health. A healthy gut can mean less gas and bloat overall!
Resources that can help:
You can see Lindsay at Total Health Physical Medicine and Rehabilitation
For bloat-free summer treats, check out the Epicured menu!
Sometimes gas or bloating can be signs of more serious medical conditions such as IBS & IBD. If your symptoms persist after trying some of our methods above, meet with your doctor and local dietitian to help you navigate your symptoms and improve your health. This does not substitute as medical advice.
Carena Lowenthal is a registered dietitian, certified health & wellness coach, and herself an IBS-sufferer. She works as Epicured’s concierge dietitian to make sure customers have an excellent experience using Epicured to manage digestive illnesses.
I was 22 years old and a dietetic intern at Albert Einstein Hospital in the Bronx. I was taking a patient’s medical history at the bedside when she said to me, “When are you expecting?” I looked at her shockingly, my reply, “expecting what?” I had no idea that my discomfort and apparent belly bloat had gotten me to this point. I thought it was normal that once in a while, I ate something that didn’t agree with me, and my belly went from ‘relatively’ flat to looking 6 months pregnant. And I also thought everyone had gas, like lots of gas was normal! I could never have anticipated what lay ahead. I went from here to a few years later with severe symptoms to a GI doctor, getting my first colonoscopy at age 25, to a diagnosis and medication. It wasn’t until many, many years later when I heard about the low FODMAP diet at a lecture at Mount Sinai, from the guru Kate Scarlata, that I realized I could control my symptoms with diet. And I was a Registered Dietitian.
I had my focus on diabetes, cancer, working with tube feeding and supplements, in and out of ICU’s. I really never took the time to heal myself. Fast forward to now. I’ve taken the time to find out what I can and cannot comfortably eat. I follow a low FODMAP diet 80% of the time. I know my limits and myself. I feel 100% better about my GI health, and Epicured has been a huge factor in this. I eat clean, balanced, appropriate portions of delicious food, fully prepared for many meals a week. Then I cook or eat out other meals, knowing what will work with my body. And the difference in how I feel is tremendous. I can wear the pants or dresses that show off my belly instead of hiding it. And after my last colonoscopy, I wanted to celebrate! I had a clean bill of health. I still don’t understand why my GI doctors hadn’t suggested earlier making changes to my diet. I also don’t understand why I didn’t make my own changes. But live and learn… now my goal is to educate others suffering from IBS or IBD with IBS symptoms to make the changes and choose health.
We are thrilled to announce our new partnership with Total Health/ Peak Medical Physical Medicine and Rehabilitation Centers located in Florham Park and Berkeley Heights, NJ.
Total Health and Peak Medical of New Jersey are full-service healthcare clinics with a wide variety of treatment options to help patients recover and reduce pain. Their team of experienced specialists collaborate to build comprehensive treatment plans tailored to their individual patient’s needs.
Nutrition and diet are a key part overall health and wellness. At Total Health and Peak Medical, they offer full nutrition assessments and consultations to determine the best diet for their patients’ body and health goals. Nutritional planning is an important part of the comprehensive approach to health and wellness and their trained dietitians will help craft the perfect nutritional plan.
Lindsay Maurer, MS, RDN, CDE and Cynthia Piscopo, Acupuncturist share that many of their patients suffer from IBS (Irritable Bowel Syndrome) and experience associated symptoms such as gas, bloating and pain. Lindsay often recommends a low FODMAP diet or modification to help identify intolerances and control symptoms. She found Epicured over a year ago and has used it with patients with great success.
Todd Tyminski, DC, DAIPM, says, “Everyday, my team strives to help our patients feel great, feel less pain, and live healthier, more active lives. Food and nutrition are essential and they play increasingly important roles in our care planning. That’s why having a partner like Epicured is such a benefit to our patients and we are thrilled to be joining their clinical network.”
We look forward to joining forces to help more people look and feel great, while enjoying wholesome and delicious food from Epicured.