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What Can I Do To Reduce Bloating?

Written by: Kaylie Ricks

Let's get one thing straight: bloating is uncomfortable! And unfortunately in this day and age, we hear way too many people (especially women) complain about feeling bloated after eating or working out. So what can you truly do to reduce bloating? Get to the root of the problem!

First things first, are you constipated? Let's address this first!

If you are not emptying daily:

  • 400mg Magnesium Citrate ~1 hour before bed for 2 days.

  • Still constipated 48 hours later? Increase to 600mg.

Drink at least half your body weight in ounces per day:

  • 150 lbs = 75 oz water

  • Drinking a lot of fluids but not feeling hydrated? Add electrolytes (i.e. Nuun tablet) or ¼ tsp quality salt to your water

Practice good meal hygiene:

  • Go into a meal in relaxed state (take 5 calming breaths before meals)

  • Eat seated

  • Remove distractions (i.e. screens, work)

  • Eat slowly (meals should last at least 10 mins)

  • Thoroughly chew your food (swallow once it’s applesauce consistency)

Avoid common triggers:

  • Spicy foods

  • Chewing gum

  • Carbonated beverages

  • Sucking on candy

Reduce & manage stress

  • Did you know stress is one of the main causes of GI symptoms!?

  • Practice deep breathing or meditation for at least 5 mins/day

(P.S. Daily movement and ginger tea between meals are also great ways to limit bloating!)

Still bloated after implementing all these things consistently? Reach out for help, you may need to dig a little deeper! Bloating is NOT as normal as we make it seem these days. At MVP, we care about your mental health, diet, and physical well being! After reading this post, we challenge you to go drink some water and see how you feel!


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