mindful, gut, healthy, nutrition, raw, fermented, vegan, probiotics, flora, gluten free, wellness, paleo, keto, inflammation
mindful, gut, healthy, nutrition, raw, fermented, vegan, probiotics, flora, gluten free, wellness, paleo, keto, inflammation

Bloating and indigestion can affect us all. However, there are simple steps we can take to reduce and ultimately eliminate the symptoms—holistically!

The symptoms of indigestion are many, and you may experience just a few or a myriad. Regardless, it’s important to find the root cause behind your indigestion in the first place. In the meantime, there are many steps we can incorporate into our diet and lifestyle that can significantly reduce the bloating and discomfort often associated with it.

Bloating and indigestion can affect us all. However, there are simple steps we can take to reduce and ultimately eliminate the symptoms—holistically!

Lena Tashjian is a certified nutritionist and a writer, who focuses on veganism, food, health, recipes, culture and travel. You can follow her on her nutrition and travel blog 

1. Mindful Eating

If you are not familiar with the concept of mindful eating, we offer an in-depth look at it here. It boils down to being and remaining conscious and present—even when eating. Oftentimes, we eat too fast, too rushed, and on-the-go. While our busy schedules and active lifestyles may leave us little choice, slowing down and being present is a key component of mindful eating. This way, we can make sure we are chewing thoroughly, allowing our body to effortlessly digest the food we consume. So if you are always rushing in the mornings and scarfing something down on your way to work, allocate more time to yourself. If you are eating your lunch while working, make sure to take advantage of your lunch break and eat away from your work space. When enjoying your dinner, aim to eat it sitting down, away from distractions like a TV or other tech. On top of trouble-shooting your digestive issues, you may just end up enjoying your meals even more!

mindful, gut, healthy, nutrition, raw, fermented, vegan, probiotics, flora, gluten free, wellness, paleo, keto, inflammation

2. Food Combining

If you experience acid reflux and flatulence after eating,  proper food combining may be just the thing. Avoid eating simple sugars or starches immediately after consuming a heavy, protein-rich meal. Since protein (and fats) take longer to digest, eating something like a fruit immediately after may slow down that digestion of the fruit, causing symptoms such as acid reflux, discomfort, flatulence and bloating. Aim to spread out the consumption of these two different types of food and see how your body reacts. Don’t worry—you can still have your cake and eat it too, just a little later!

mindful, gut, healthy, nutrition, raw, fermented, vegan, probiotics, flora, gluten free, wellness, paleo, keto, inflammation

3. Raw Power

Aside from occasional fruits and salads, we really don’t consume enough raw food. You don’t have to be a 100% raw foodist to reap many benefits of foods in their raw form. Some of the many advantages of incorporating raw and sprouted foods into your diet include a higher nutritional value (vitamin content is lowered when food is cooked), enzymes that help digest food (heat deactivates them), and smoother overall digestion. You can easily incorporate more raw food into your diet: throughout the day, make sure to munch on some raw fruits or vegetables and soaked nuts. In terms of meals, to keep in line with food combining principles, aim to consume raw foods before your main meal to help digest the latter food. Salads are a great option, and you can keep them interesting with varied dressings and different veggies and fruits—just get creative!

mindful, gut, healthy, nutrition, raw, fermented, vegan, probiotics, flora, gluten free, wellness, paleo, keto, inflammation

4. Fermented Foods & Probiotics

Healthy gut bacteria is absolutely crucial in keeping our digestion running smoothly. Many medications can adversely affect our healthy gut flora, and the resulting symptoms can include bloating, discomfort and gas. Fermented foods can replenish our gut bacteria, improving our overall state of digestion. Incorporate options like sauerkraut, miso, tempeh, kimchi, kefir and kombucha into your diet and give your gut bacteria a healthy boost. There is a lot of variety with fermented foods so you can find options that work best for your taste buds! You can also take probiotics as capsules, which is a more targeted way of dealing with the issue. Probiotics are a better option if you have taken anti-biotics and need to balance out the resulting ratio. After finishing the capsules, you can resume with fermented foods to keep your gut healthy and happy!

mindful, gut, healthy, nutrition, raw, fermented, vegan, probiotics, flora, gluten free, wellness, paleo, keto, inflammation

5. Stomach Acid Support

Our stomach acid activates when we consume food, and helps break it down for digestion. Many symptoms are associated with low stomach acid production, including heartburn, acid reflux, bloating, flatulence, and indigestion. We may take simple steps to increase our production and decrease the symptoms. Apple cider vinegar and lemon juice have a low pH, similar to stomach acid. Drinking either of these options before a meal can help indigestion.  Drink one tbsp of either option mixed with a few tbsp of water before your meal. You can also avoid drinking liquids during your meals, as you are essentially diluting your stomach acid.

mindful, gut, healthy, nutrition, raw, fermented, vegan, probiotics, flora, gluten free, wellness, paleo, keto, inflammation

So with these five simple steps, you can work your way towards optimal digestion! Simply practice mindful eating and food combining, include raw and fermented foods into your diet, and work to increase stomach acid production to reduce the uncomfortable—and sometimes painful—symptoms of indigestion!

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