Bloating is a common symptom of inflammation, several digestive problems, GI disorders, and a sign that your body and digestive system are out of balance.
1. Stay Hydrated. Drink a minimum of half your body weight in clean, filtered water every single day. Doing so not only prevents dehydration, it will alleviate water retention and bloating, flush toxins, and as a bonus drinking more water helps with weight loss!
Avoid drinking liquids with meals; doing so impairs your natural productions of hydrochloric acid and dilutes digestive juices making it harder to digest food.
2. Remove inflammatory foods. Cut out starchy carbs, grains and wheat, sugar, gluten, dairy products, sugar alcohols (sorbitol, mannitol and xylitol), and all artificial sweeteners, which cause bloating, water retention, fermentation in the gut, and chronic low-level inflammation.
3. Eat a variety of organic leafy greens and non-starchy veggies. Asparagus, cucumber, watercress, chard, endive, celery, dandelion greens, artichokes, cranberries, parsley and cilantro are natural diuretics.
4. Balance hormones. Water retention is a common symptom of low thyroid function, adrenal dysfunction, progesterone/estrogen imbalances, high daytime cortisol, and aldosterone imbalances (a hormone produced by the adrenal glands that regulates sodium and potassium levels affecting blood pressure, electrolyte balance, and kidney function).
5. Identify the Root Cause and rule out any underlying factors that may be the root cause of bloating and water retention. Although this list is rather extensive, to get rid of bloating for good and for true healing to occur the root cause must be identified.
6. Organic protein at every meal. Protein can act like a natural diuretic and help your body get rid of extra water. Stomach acid is needed to ensure optimal breakdown and assimilation of protein, and to prevent putrification of protein in the gut.
7. Address hidden food sensitivities. You can be eating the healthiest, organic foods on the planet, but if your system is sensitive or intolerant to a specific food it will result in excess inflammation, which is a direct cause of puffiness, bloating, and a host of other health problems. An elimination diet of common culprits such as dairy, grains, sugar alcohols, artificial sweeteners and other inflammatory foods can often provide relief. Consider IgG food sensitivity testing via Cyrex Labs Array 10 Food Panel.
8. Cut down on caffeine. Go easy on the booze (especially beer), which causes bloating, puffiness, carb cravings and dehydration. If you really want to lean out, lose belly fat and de-bloat, cut out the alcohol completely.
9. Re-store electrolytes and mineral balance: sodium, potassium, zinc, magnesium
10. Dandelion root to the rescue. Drink 2-3 cups of strong dandelion root tea daily, a liver tonic and gentle diuretic that’s high in potassium. Yogi-Detox tea, ginger, peppermint and fennel tea are also helpful for de-bloating.
11. Avoid chewing gum, carbonated beverages, sorbitol, xylitol, sucralose, aspartame and other artificial sweeteners, MSG, and salty, high-sodium chloride foods that contribute to bloating.
12. Limit intake of gas-producing foods such as beans, legumes and raw cruciferous vegetables, which can be problematic for some people.
13. Spice it up and include more ginger, cinnamon, fennel and turmeric to boost the digestive fire.
14. Get your sweat on for at least 20-30 minutes daily. Take a hot 15-minute sauna a couple of times weekly.
15. Bounce and Brush. Dry brushing your skin before showering improves circulation and is beneficial for the lymphatic system. Bounce on a mini-trampoline to boost lymphatic flow.
16. Stand up and move more. Sitting for prolonged periods limits blood circulation, which can cause swollen feet and puffy ankles. What has helped me is the mindfulness bell, an app where the bell chimes every 30 minutes. I use it as a reminder to stand up, stretch, and move my body.
17. Eat in a relaxed environment. Sit down during meal time. Turn off your phone. Eat slowly and chew food until it’s liquefied before swallowing.
18. Tame the flame. Address possible causes of inflammation. Belly bloat is a sign of an inflamed gut and an inflamed body. Food sensitivities are often the culprit, but also consider environmental toxins, pesticides, glyphosate, GMOs, bacterial imbalances, diverticulitus and infections such as SIBO, yeast, Candida, fungal, bacterial or parasites are to blame.
19. Soak in a detox bath with Epsom salts, bentonite clay, baking soda, ginger powder, frankincense oil and lavender oil.
20. Beat the bloat with nutrient support: magnesium, hydrochloric acid, digestive enzymes, probiotics, potassium orotate, Phytodiuretic and B6 phosphate (B6 acts as a natural diuretic and helps prevent bloating).