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
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
MIND-BODY CONNECTION
RECIPES/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
MEALS
SIDES/SALADS/SNACKS
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
- Nutmeg, ginger, eucalyptus, fennel, lavender, spikenard, peppermint, spearmint (stomach, abdomen, bottom of feet).
NATURAL/HERBAL
- Anise, basil, bergamot, birch, caraway, cardamom, cayenne, 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.
- 1 teaspoon apple cider vinegar with every meal.
- Try chamomile and/or fennel tea in between meals.
- Drink 3-5 cups of dandelion tea over 2 days.
- Add 1 tablespoon honey and 1 tablespoon vinegar to a glass of very warm water and drink.
- Yarrow Tea: Cover 1/4 cup fresh (or 1/2-1 Tablespoon dried) herb with boiling water. Let steep for 5-15 minutes. Strain & drink. Sweeten with honey if desired.
- For water retention/bloating, try Chickweed
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 & HOMEOPATHIC
- 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.
RECIPES/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
- Apple-Orange Smoothie GF VG VT
- Kiwi-Pineapple Smoothie GF VT
- Sunrise Smoothie LC GF VG VT
- Super Skin Smoothie GF VT
- Yogi Tea LC GF VG VT
MEALS
- Beef Bone Broth LC GF
- Chicken Bone Broth LC GF
- Chicken Dumpling Soup LC
- Garlic Soup LC GF VG VT
- Vegetable Broth LC GF VG VT
SIDES/SALADS/SNACKS
- Avocado Cilantro-Lime Rice LC GF VG VT
- Pilau Rice LC GF VG VT
- Prosciutto-Wrapped Asparagus LC GF KT
- Roasted Asparagus LC GF VG VT KT