© 2018 HolisticRX by Bianca Klotsman 

Flat Tummy Tips

July 31, 2018


Find Out What Foods Bloat You! 

Everyone is different, so just because I find that gluten and dairy bother me, doesn’t mean they’ll bloat you too! The best way to keep track of this is to write down when you feel bloated after a meal and what was in it! So, for example if I just had a huge bowl of pasta and I legit can’t move, I’ll write that down and keep testing if perhaps gluten is the cause. Also, you can eliminate these triggers for a bit and see if your tummy calms down. You have to play around and find what works for you! 



Wake up, Drink! 

We all know that water is important, but its even more essential after a good nights rest. Sipping on water first thing rehydrates the body, preps you for good digestion, and just sets your day off on the right path! My fave tip: warm water + lemon water! Lemon water is great for detoxifying, revving up your metabolism, and it adds some extra flavor. Also, a lot of times you feel super famished, you might just be dehydrated. Drink up buttercup! 



Get Your Greens In! 

Ideally, we would all wake up, sip on some lemon water, have a morning sweat, and savor some green juice. But, lets be honest here, that is a luxury most of us just don't have! I personally love green juices as they’re easy on the digestive system and pack pounds of greens in. I also love adding greens, like spinach & kale, into smoothies. Just like green juices, you can put mountains of greens in and they’ll be undetectable once blended up. Big leafy green salads are also a must have, especially in the summer. I seriously sneak greens into every meal that I can. I also find that they help with satiation. Leafy veggies are full of fiber, vitamins, and minerals that will keep your tummy in tip top shape. 



Slow Down! 

Seriously, chewing your food is so important! I know how tempting it is to just devour everything in front of you, but when you do that you’re putting unnesccary air into your stomach (bloat central!) and your digestive enzymes aren't activated. Chewing is the first step in digestion, as its where your digestive enzymes are singled that they need to get moving, yet it is so often overlooked. The best part about slowing down is that you get to savor and taste all the deliciousness. Seriously, my bloat has been reduced by at least half after actually chewing my meals! 



Salt Surplus 

We all know the feeling after eating too much salt: swollen, lethargic, and uncomfortable. While some salt is necessary (around 200 mg/day), too much wreaks havoc on your digestive system. This can be a bit tedious if you eat out a lot, but watching your sodium intake really helps with bloat! Salt causes you to retain extra water which leads to that common “puffy” feeling. I always watch how much salt I put into dishes and if I’m buying canned beans or anything of that sort, I’ll buy the no-salt added variety. Trust me, you’ll feel such a huge difference once you cut the salt! If I feel like I need a bit more salt in my dishes, I find that a drizzle of lemon does the trick. Pro tip: always drink extra water or anything super hydrating to flush out the salt! 



ACV Baby! 

Apple Cider Vinegar is seriously a miracle worker. Whenever I drink it, I find that my digestion is on point. ACV is super helpful in supporting your microbiome and overall immunity. I always buy ACV with the “mother”, which is a colony of beneficial bacteria similar to what kombucha offers. I like to add about a tablespoon to some water, but if taking a shot of ACV is totally gross to you, I find that drizzling some on my salads is a great way to get it in. Apple cider vinegar will keep your tummy toned, energy high, and blood sugar levels stable. 



Amazing Aloe!

Aloe Vera is another hidden gem. While I'm sure we’ve all slathered it on after too many hours in the sun, consuming aloe has really helped my bloat. Aloe vera is super anti-inflammatory and can help relieve all your stomach woes. Aloe also contains enzymes and vitamins and is the perfect superfood addition to your smoothie. It’s super hydrating and keeps your digestion running as smooth as can be. 



Tummy Teas! 

Find a tea that settles your stomach or get creative in the kitchen and make your own! I love sipping on peppermint tea after a meal as I find it super soothing and find that it definitely combats bloat. Dandelion, ginger, and lemon are other great choices. If I’m feeling super motivated, I’ll make my own with fresh ginger, lemon, and turmeric. You can even sip on some bone broth as it’s full of collagen which promotes gut healing and it’s delish! 



Make Probiotics Your New BFF

Probiotics and digestive enzymes are my life savers. Seriously, I travel everywhere with mine. Supplementing with probiotics keeps things moving along and alleviates my bloat. These powerful lil’ beneficial bugs optimize your digestion and can even improve mood, sleep, and energy levels. Probiotics are the good bacteria your gut needs to function properly. Digestive enzymes are the enzymes your body already produces to aid in digestion, just bumped up a notch. The enzymes can help your body absorb more nutrients and improve your gut health. I simply cannot live without these two products! Pro tip: make sure you’re eating prebiotics, like bananas! These are the good bacteria that are already in your gut and promote probiotics. 



Sweat It Out! 

Sweating daily is always a good idea, but it’s super important when you’re feeling bloated! It doesn’t have to be an intense soul cycle class, but anything that gets your sweat on will definitely have you feeling better. I love walking, especially after a big meal. Exercise also helps with stress which is another major culprit of bloating. Stress=stressed tummy! There’s a direct correlation between stress and gut health, so when you’re not feeling your best, you cant expect your body to either! Sweating it out is one of my fave ways to beat the bloat. 



If you’ve tried all of these tricks and are still feeling super bloated, it may be time to detox and give your body a break! I’ve created an amazing Detox Plan that will leave you feeling lighter and comfortable in your skin. This isn’t just a quick fix, you can also incorporate tips from the Plan into your everyday life after the detox! 



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