Flatulence/Bloating

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