#Olly bloating pro

Enjoy!ДЄdd all ingredients to a high-speed blender and blend until smooth.Some probiotic-rich foods, like yogurt, sauerkraut and kimchi, contain biogenic amines ( 11, 12).Д«iogenic amines are substances that form when protein-containing foods age or are fermented by bacteria ( 13).

1 shot of organic espresso or organic Lucky Jack Cold Brew ConcentrateДЄdd all ingredients to a high-speed blender and blend until smooth.

1 cup full-fat unsweetened Greek yogurt or kefir (use coconut milk yogurt for a dairy-free option).

Exercise!!! Exercise is one of the best ways to keep yourself regular.ДЄdd all ingredients to a high-speed blender and blend until smooth.

Coffee is one of the most heavily sprayed edible crops in the world вЂ“ so to avoid all the pesticides, fungicides, herbicides etc.

Organic Coffee! Coffee can stimulate the muscles in your digestive tract to contract helping with bowel movements.

And, try eating foods rich in digestive enzymes like pineapple, honey, mango, kiwi, kefir etc. If you canвЂ™t eat foods that have those good galacto-olgosaccharides because they make you gassy try an enzyme supplement like beano. If you are slightly lactose intolerant donвЂ™t have dairy OR consider a supplement like lactase before consuming it. So, you have two options: the first is to avoid the food.

Enzymes! Do you notice a difference after you eat certain foods? For example, if you have dairy do you feel bloated? Or, do certain foods like beans make you feel gassy? This is often because some of us simply donвЂ™t have the digestive enzymes to break these foods down.

Bananas, almonds, wild salmon, avocado, and spinach are all magnesium rich foods. Magnesium not only helps to regulate hydration levels as I previously mentioned, but it also serves as a stool softener and can help with constipation.

Consider a magnesium citrate supplement or foods high in this mineral.

Aim to mix both soluble and insoluble fiber to your diet so consider supplementing with psyllium husks for the insoluble fiber and make sure to get plenty of fruits and veggies (banana and artichoke are a great source of prebiotics as well).

Regardless, as mentioned above, fiber is great for your microbiome and heart health so at the very least you will get some positive benefits.

Fiber has long been recommended, as it serves to be a platform for waste removal, but some results have been mixed.

Check it out if you are inclined.В Even I do this for overall healthВ and I donвЂ™t have any tummy issues. You should also consider taking a probiotic WITH pre biotics. Plus, make sure to get plenty of prebiotic foods like onions, garlic, bananas, legumes, and artichokes or galacto-oligosaccharide rich foods. So be sure to eat plenty of fermented foods like yogurt, miso, kimchi etc. These little guys can help with everything from fending off disease, to regulating metabolism, and yes helping with gas and constipation. Probiotics make up your вЂњmicrobiomeвЂќ, which refers to the colony of microbes living in your gut.

#Olly bloating pro

Make sure you are regularly taking in pro and pre biotics.

Now if you are gassy, then avoid carbonation / carbonated waters and just stick with flat water. It literally helps to keep things flowing properly вЂ“ pun intended. Personally, I can troubleshoot the obvious for you here with some safe, common sense strategies to help you stay regular. If this is chronic for you I strongly recommend seeing a gastroenterologist to help you identify the cause of the issue and work out a safe solution to provide relief. One quick caveat вЂ“ constipation can be a significant problem for many. So hereвЂ™s the hit list to help manage both. And, often what helps with constipation also helps with gas. While constipation and gas are different issues they can be related as constipation can cause gas. So look for foods with calcium, magnesium, and potassium in particular.

Third, you want a good balance of electrolytes (other than salt) to help regulate your hydration as nerve and muscle function, amongst other things. No more than 2000mg a day unless you are working out like crazy and sweating often and profusely. Second, make sure you donвЂ™t eat too much sodium. The more water you drink the less water your body will hold onto. To reduce excess water-weight we need to do some very basic things. The key to beating bloat is three-fold! Presuming you do not have irritable bowel disease, CrohnвЂ™s, or any medical condition linked to stomach problems, the average bear struggles with feeling bloated for three different reasons: either theyвЂ™re holding excess water weight, theyвЂ™re constipated, or they have gas.