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Flatulence/Bloating
​When you swallow food, water or saliva, you also swallow small amounts of air. This collects in the digestive system. Gases can also build up when you digest food. The body releases this build-up by farting or burping. Bloating is the swollen state caused by retention of fluid or gas.

FOODS TO EAT MORE OF
  • Fruits: apples, cantaloupe, kiwis, papayas, pumpkin, lemons
  • Vegetables: asparagus, celery, fennel, pickles
  • Garlic, ginger, cilantro, cumin & yogurt

FOODS TO AVOID OR MINIMIZE
  • Artificial sweeteners
  • Dairy products (except yogurt)
  • Avoid eating fruit at least 30 minutes prior to or 2 hours after meals

ESSENTIAL OILS 
  • Anise, celery seed, Nutmeg, ginger, eucalyptus, fennel, lavender, spikenard, peppermint, spearmint (stomach, abdomen, bottom of feet).

HERBAL
  • Anise, basil, bergamot, birch, caraway, cardamom, cayenne, celery seed, chamomile, cinnamon, cloves, coriander, dandelion, dill, fennel seeds, garlic, German chamomile, ginger, golden seal, horehound, ​​marjoram, mustard seeds, nutmeg, parsley, peppermint, rosemary, savory, star anise, thyme, yarrow
  • Make a tea from any of the above and add a 1/2" slice of fresh, peeled ginger (crushed).  Add the ginger before steeping.
  • Try chamomile and/or fennel tea in between meals.
  • Drink 3-5 cups of dandelion tea over 2 days.
  • For water retention/bloating, try Chickweed

NATURAL
  • 1 teaspoon apple cider vinegar with every meal.
  • Add 1 tablespoon honey and 1 tablespoon vinegar to a glass of very warm water and drink.

YOGA / MEDITATION THERAPY
  • Yoga for Bloating, Digestion, Ulcerative Colitis, IBD & IBS (12 minutes - SarahBethYoga)
  • Yoga to Fart & Poop (10 minutes - Yoga With Bird)
  • Detoxifying Yoga (15 minutes - Wai Lana)

SUPPLEMENTS
  • Acidophilus: 1 pill twice daily between meals (get 1-2 billion live organisms per pill)
  • Activated Charcoal: 500 mg after each meal and every 2 hrs as needed (do not exceed 4,000 mg daily)
  • Bifidus: 1 pill twice daily between meals (get 1-2 billion live organisms per pill)
  • FOS: 2,000 mg twice daily (use with acidophilus and bifidus)
  • Ginger: 100  mg 2-3 times daily as needed (should contain gingerols)

MIND-BODY CONNECTION​​
  • Can represent undigested concerns or ideas. 

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

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Apple-Orange Smoothie (GF VG VT)
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Super Skin Smoothie (GF VT)
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Kiwi-Pineapple Smoothie (GF VT)
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Yogi Tea (LC GF VG VT)
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Sunrise Smoothie (LC GF VG VT)

MAINS

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Beef Bone Broth (LC GF)
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Garlic Soup (LC GF VG VT)
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Chicken Bone Broth (LC GF)
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Vegetable Broth (LC GF VG VT)
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Chicken Dumpling Soup (LC)

SIDES

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Avocado Cilantro-Lime Rice (LC GF VG VT)
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Roasted Asparagus (LC GF VG VT KT)
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Pilau Rice (LC GF VG VT)
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Prosciutto-Wrapped Asparagus (LC GF KT)
*I am not a doctor.  The information on this platform is not a claim to treat, cure, prevent or diagnose any illness.  These remedies are intended to aid the healing process within your body (in correlation with existing traditional treatments).  Please talk to your family doctor before trying any natural remedies (especially if you are pregnant, nursing, or on prescription medication).  
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