HELLO M’FITTIES! Did you know its’ Friday the 13th? OOoooooOOOOOooooo.
I have a sensitive digestion. Maybe that’s why I’m real adamant about my keto-paleo diet.
Honestly, bloating is not fun. There are whole list of reasons I won’t get into that you could be bloating; physical stress, emotional stress, inflammation, a poor diet, etc. etc. But here are some practical, doable things other than “oh just wait it out” to help your confidence and tummy feel better.
I often get asked how I look SO RIPPED and lean in my mid-section–I want to tell you that this FLUCTUATES every single day and reading below, you’ll understand why (especially the part on Vitamin C)! Abs come and go in a matter of minutes–I don’t look like this 24/7:
I wish I did. ^
With that being said, here are 7 no bs, most effective ways to beat the bloat:
**click on the links in the paragraphs below to get the ones I personally take
1. Take Magnesium Glycinate.
I take this magnesium on the daily before I go to bed. A good general rule of thumb is to take 400mg (more if you’re consuming carbs because it takes 29 molecules of magnesium to buffer 1 molecule of sugar–aka carbs). Magnesium helps with restless leg syndrome, muscle repair, food cravings, the relaxation of the muscles, the muscles in the gut, and nerve system. I make sure that it’s GLYCINATE and not some other crappy, poopy (pun intended) magnesium because that’s the most absorbable form.
2. Take Vitamin C
Vitamin C helps pull water into the stools so you’re getting rid of retained water in your body. The most common reason why you wake up one day looking more puffy, and then the next day perhaps more lean and ever vascular, is because of water retention. Retained water will give you a more “softer” look and more cushion on the skin. Depending on what I eat and my stress levels, I can look super duper ripped and skinny one day, and then the next day bloat like hell from retained water. Bikini competitors manipulate their water intake and even start to limit their water intake hours prior to stepping on stage to look as depleted as possible!
I take 1000g a day.
3. MCT oil
[I use this] MCT oil is so great for cognitive function, energy, fat-burning, and keeping a soft stool. I would ESPECIALLY consume this (no more than 2 tbsp in a 2 hour window for me) if I was backed up and constipated. Within a day or even a few hours, it’ll help you “go number 2” with much more ease. You can use MCT like you use olive oil; pour it on salads, dip it in stuff, etc.
Proceed with caution though, if you’re new to digesting MCT oil; start off with 1 tsp at a time because over consumption leads to nausea, vomiting, dizziness, and extreme anxiety. I’ve been there and it’s no fun! Slowly you can build up tolerance 🙂
4. Eat more fats!
Fats create softer stools. Enough said 🙂 You can get this through avocados, avocado oil, olive oil, mct oil, coconut oil, ghee, and animal fats!
5. Eat warming/room temperature foods
When you have a sensitive digestion, sometimes eating raw, cold, uncooked vegetables can cause gas in the stomach. Have some hot chicken noodle soup, cooked vegetables, warm tea.
6. Eliminate: gluten, dairy, other food intolerances.
These foods are common toxins in the body that the digestive system has a harder time processing. I personally also avoid nuts when I can.
^ Fresh Coconut Mochi. Literally deeeeeeelish.
Need recipe ideas on what TO eat then? Check them out here. 🙂
7. Exercise with some jumping
I LOVE THIS! I also have this dilemma when I’m running too…prerun I’d be fine and then mid-run I’d need to use the washroom. Good thing I have designated routes I go on that I know will have a bathroom stall, but sometimes when they close in the winter, wah wha. *thumbs down*
Running, jumping rope, anything that gets you to have impact with gravity massages the colons and gets things moving. This has always worked with me 🙂
For more info on supplements I take, you can check out my post here!
I hope these tips help! For a limited time, I’m offering 3 spots for a free assessment/discovery conversation with me, one-on-one for you to ask me questions in a phone call. You can as me questions about your health and I’ll answer them; no strings attached. If you have any questions about supplements, diet, fitness or curious about coaching, email me at thefittyblog@gmail.com! 🙂
Do you have any food sensitivities? What do you do when you bloat?
