So what is bloating??

Bloating is a physical clue that our digestive system isn’t working as it should be – either because it is under stress or perhaps everyday habits aren’t supporting it’s highest function. 

Bloating occurs when the gastrointestinal (GI) tract is filled with air or gas. Most people describe bloating as feeling full, tight, or swollen in the abdomen. Your abdomen may also be swollen, hard, and painful. Bloating is often accompanied by:

• pain
• gas
• frequent burping
• abdominal rumbling or gurgles

Before we get started…

Before we get started, I want to give you my two cents on bloating and where might be best to focus your attention, energy, and worries when it comes to your gut. 

Bloating is a normal bodily function!

I love for this community to focus more on how you FEEL than how you LOOK when it comes to bloating. If your bloating is painful, constant, or does not improve after trying out some of the below techniques, try working with a doctor to get some expert help.

But if your main focus is aesthetics (i.e “I want a flat stomach 24/7), and you don’t experience regular pain, discomfort, or interruptions in your daily life, then unbutton them pants, maybe try to eat a little slower, and don’t go stressing so much. 

We are all human, and stomachs change in size through the course of the day. Your gut works hard to break down food into usable nutrients to fuel your body, so give it some love and patience!

Getting expert advice 

General bloating is quite common and shouldn’t be a big issue to worry about. But if your bloating causes serious and consistent pain, or impacts your ability to function in your daily life, I’d definitely suggest working with a medical professional.

As always, any time you are experiencing medical issues or considering making changes to your diet or lifestyle, I always encourage you to seek medical advice and work with registered medical professionals in their field of studies.

If you experience chronic digestive issues, doctors like your general practitioner or internist, gastroenterologist, registered dietician, or registered nutritional therapist. 

I simply share what works for my body, but I’m not a doctor or dietician, so go to the pros!

10 simple ways to reduce or improve your bloating

#1. Eat slower and chew your foods!

Eating too quickly and not chewing properly can significantly contribute to bloating and other digestive symptoms. Chewing helps to mechanically break down food and release digestive enzymes such as amylase in saliva.

Bypassing this important stage of digestion puts more pressure on the rest of the digestive tract, meaning food may sit longer in the gut fermenting and producing gas. (source: Hannah Braye via Cosmopolitan)

Raw fruits and vegetables can be particularly bloat-inducing to your body. Uncooked vegetables require more work on the part of the digestive system. Your body has to break down food components and deal with the fiber content of the produce. The heat from cooking starts this process, so raw foods take more effort to digest.

Be sure to chew your raw fruits and veggies especially well, or reduce the volume you’re consuming if you find you’re often bloated or uncomfortable after eating them. 

#2. Drink more water 

Constipation and sluggish digestion are commonly associated with bloating. If you stay well hydrated, you’re able to better digest and pass your food through your GI track. Aim for at least 2 liters a day, along with some gentle to moderate exercise to keep things moving along. 

I bought this water bottle and it’s been a game changer getting me to drink water more often – and planet friendly!

But don’t forget: drinking too much water with meals can affect your digestion and digestive enzymes especially, so focus the majority of your hydration outside of your mealtimes if and when possible.

#3. Rule out food sensitivities and intolerances 

Some common food intolerances include:

• lactose
• gluten
• nuts
• fructose
• eggs

If you suspect you may have a food intolerance, work with a doctor, allergist, or registered nutritional therapist to find a diagnosis and treatment plan. 

Elimination diets such as the FODMAP diet have helped many people dealing with digestive issues. They being said, they are quite restrictive and should be undertaken while working with a medical professional to ensure you are still getting adequate nutrients for your body’s need and lifestyle. 

#4. Try digestive enzymes and probiotics to improve digestion 

Digestive enzymes help the body perform vital functions, like breaking down food, eliminating toxins, and even converting carbs to energy. Sometimes our body becomes deficient in these enzymes, and we experience the side effects – think diarrhea, abdominal pain, bloating, and gas. (source: FRISKA)

Probiotcs are live microorganisms that can be consumed through fermented foods or supplements. The balance or imbalance of bacteria in your digestive system is linked to overall health and disease.

Probiotics promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits like:

• healthy immune functions
• promoting a healthy heart
• improved digestion
• normal bowel movements
• help protect against occasional constipation or diarrhea

I love taking my FRISKA digestive enzyme and probiotic supplement. It’s an all in one that also hosts some incredible botanical benefits for your individual needs.

Lately I’ve been taking the Women’s Daily with cranberry extract, biotin, and vitamin D to support urinary tract health, strong bone, and hair growth. I take it every morning with breakfast and notice so much less bloating throughout the day.

Use my code BEACHSIDEKTICHEN for 20% off your order at Friska.com

#5. Eat smaller meals more often 

A person with a tendency to be bloated will experience discomfort from a smaller amount of food than a person who rarely feels bloated.

For this reason, simply eating smaller meals can be incredibly useful and might be something to try out. 

You should be sure to continue consuming adequate nutrients and calories for your body and exercise levels, so consult a doctor anytime you are making shifts in your diet.  

#6. Manage your Stress 

My digestive system immediately flares up when I’m under a lot of stress – be it physical or emotional. 

Our digestive system is particularly susceptible to the effects of stress, as it is linked to the brain via the vagus nerve. When we are stressed we produce less stomach acid and digestive enzymes and our gut bacteria can be negatively affected, increasing the risk of bloating

Stress relieving techniques like gentle exercise, meditation, mindful breathing, and plenty of sleep make an impact! Also consider working with a mental health professional for relaxation techniques or additional support if your stress becomes overwhelming.  

#7. Avoid drinking lots of air and gas – aka carbonated drinks!

Have you ever chugged a La Croix real fast then immediately had a bloated tummy? Well it’s because of the carbonation!

While it will pass in time, if you experience painful bloating or stomach aches from drinking carbonated water too fast or too often, try slowing down or reducing your intake

#8. Don’t eat foods that cause you gas

Try keeping a food diary of your digestive symptoms to track foods that upset your stomach. I find this incredibly helpful during periods of GI difficulty to understand how my body reacted to different foods.

Foods like lentils, black beans, and raw cruciferous veggies such as broccoli and cauliflower give me lots of gas. I try to eat these in moderation (or cook those veggies thoroughly!)

#9. Watch out for sugar alcohols 

Sugar alcohols are commonly found in sugar-free and keto alternatives to sweets. They may cause digestive problems if consumed in high amounts. The bacteria in your large intestine works hard to digest them and often ends up producing gas , which causes bloating.

Some common sugar alcohols are: xylitol, sorbitol, and mannitol. Other sweeteners that I personally avoid as much as possible are erythritol and allulose (which are more naturally sourced, but really destroy my gut). 

I prefer to use sweeteners like coconut sugar, maple syrup, honey, or raw cane sugar. They’re easier for your body to process and have few

#10. Try the “ILU Massage”

When my bloating is particularly severe and painful, I find the “ILU Massage” to be helpful to relieve some the bloat and help keep my digestion moving. Start slow and gently, and work into adding additional pressure if it works for your body. 

My favorite meals when my gut is flared up 

These meals are what work for my body when my stomach and gut are upset. Everyone is different, so experiment with what works for you.

I generally avoid large amounts of raw veggies, beans, or meats when my stomach flares up as they typically take more digestive energy to break down. Other foods that definitely cause bloating include: fried food, brown rice cakes, large amounts of carbonated drinks, artificial sweeteners.

• Brown rice pasta with steamed broccoli, olive oil, and parmesan 
• Eggs and gluten free toast with butter 
• Gluten free oatmeal with flax meal 
• White rice with sautéed veggies 

When to see a doctor

Consult your doctor or medical professional if bloating is accompanied by any of the following:

• severe or prolonged abdominal pain
• blood in the stools, or dark, tarry looking stools
• high fevers
• diarrhea
• worsening heartburn
• vomiting
• unexplained weight loss
• Chronic migraines 

(source: Healthline)

Want more info on gut health?

If you want more info on gut health, check out My Gut Health Journey which covers my history of gut health struggles, or My Gut Health Journey Part 2: What I Eat + Supplements I Take. They’re awesome resources on what’s helped me thus far!

Struggles with Sleep 

I recently opened up about my struggles with sleep. For over a decade, I’ve gone through some big ups and downs with my sleep. 

And while I definitely don’t have it all figured out, I’ve found some great techniques that got me off all prescription sleep medicine. Not only that, but I no longer get anxious or stressed about my sleep, and have a nice little nightly routine that eases me into a good night’s rest. So read along for my best tips for better sleep.

As always, this is just me sharing my own personal experience, NOT sharing medical advice. I am a firm proponent that you should work with medical doctors (whether traditional or naturopathic) on any medical issues you are experiencing. 

Where it all started 

I started struggling with my ability to sleep during my sophomore year of college. You can read my original About Me blog all about my major struggles with an autoimmune flare up that left me bedridden and taking a semester off from UC Berkeley. 

During this incredibly difficult time, it took me hours to fall asleep, and even once I fell asleep I’d wake up constantly. I’d wake up groggy, with headaches, in pain, and feeling disoriented almost every single day. Worse than that, my mood, energy, and overall health continued to struggle without the pivotal rest my body so badly needed. 

Diagnosis 

My sleep problems continued for months, leading to a sleep study at Stanford hospital. Let me tell you – sleep studies suck. You’re hooked up to tons of different wires and machines, sleeping in a hospital bed that feels incredibly unfamiliar. I doubt if anyone really gets a good night sleep during one of those. 

Following the sleep study and a few more follow ups, my doctors diagnosed me with Insomnia. Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You can read more about it here. 

I started taking sleeping medication. It took quite a few different medications to find one that worked (and didn’t make me hallucinate like crazy or feel like a complete zombie). But even after finding a sleep medication that “worked”, I still felt groggy most days,and never woke up feeling like I got a good night’s rest. 

Going off medication  

After nearly 4 years of taking sleep medication, I finally got off them. Now I don’t think this is the medically recommended way to do it (just sharing my experience here y’all!) but went straight cold turkey and stopped taking medication.

 Two weeks of hellish nights ensued where I barely slept. I had recently started a new tech job in San Francisco and truthfully, it really fucking sucked. But I got through it. 

Mercifully, by body and brain finally gave in (likely out of pure exhaustion!) and I finally started sleeping without needing meds to fall asleep.

What helps today 

Now, I’m far from a “perfect sleeper”. I still wake up between 2-4 times per night, often toss and turn, and I rarely bounce out of bed like Tigger. But I LOVE MY SLEEP. And my body can sleep without prescriptions. In my book, that’s a HUGE improvement from waking dozens of times per night, and being tied to medication to achieve more than 5 hours a night. 

My best tips for better sleep 

#1. No screens in bed! 

This has been HUGE for getting my brain to slow down and syncing my body into a restful place.

The desire to scroll through Instagram as you’re winding down is REAL, but it does not promote great sleep.

Instead, I set my alarm before I get in bed, set my phone aside, and instead try to read a book for 10-15 minutes to ease into sleep. 

#2. Eating earlier in the evening 

I try to have dinner (whenever possible) at least 2-3 hours before bed. I find that when I eat a big meal late at night I wake up more throughout the night and don’t feel as rested in the morning. 

Eating earlier allows your body to digest while you’re awake, and instead focus its energy on pivotal functions like mental and physical recovery, mood regulation, learning, and memory. 

#4. Regular exercise 

Even if I just take two 20 minute walks in my day, having some sort of physical activity makes a big impact on the quality and length of my sleep. 

I also sleep SO MUCH BETTER on days that I’ve had a good workout!

#5. Taking all natural supplements 

Prescription meds are not my fave – I try to take as few as physically possible for my health because I’m THAT person that gets every negative side effect

What I have been loving: FRISKA Nightly Reboot supplements! They’re not only a probiotic and digestive enzyme (aka helping your digestive system perform it’s best!) but these babies also have chamomile and melatonin to promote a good night’s sleep!

The effect is subtle. You definitely don’t feel like you just took a tranquilizer or anything. I notice taking FRISKA Nightly Reboot helps me fall asleep quicker and stay asleep longer – a win in my book for sure!

#6. Conscious breathing

Next time you feel your mind wandering before bed, try this!

Breathe in for a slow count of 5. Hold it for 2 counts. Then slowly exhale for a count of 5. Repeat and notice how your body starts to let go of tension, your brain slows down, and you ease into a more restful body and head space. 

Have any other top tips for better sleep that help you??

There you have it my friends, my best tips for better sleep.

Do you have any other great tips add?? Let me know by leaving a comment on this video!

I’ve lived with gut issues for just about as long as I can remember. It has taken A LOT of trial and error to figure out what works for my body.

By no means do I even have it all figured out, after years of working at it! I still struggle with symptoms like pain, bloating, constipation to some degree. But, my quality of life has greatly improved from the nearly debilitating issues I had for over a decade.

I want to note that every single body is vastly different. What works for me may not be the best solution for you. I had to try a myriad of approaches to discover what I responds well to. And even those approaches are constantly evolving!

Reminder: I am not a medical expert. I always suggest individuals work with medical professionals to address any medical issues. So, without further adieu, here’s an overview of my gut health journey in the hopes it may help someone too.

Symptoms I’ve dealt with

• Bloating
• Gas
• Pain – everything from general discomfort to sharp, shooting pains that leave me essentially bedridden
• Constipation
• Diahhrea
• Nausea
• Cramping

A note on “bloating” – a certain amount of bloating is normal as the human body digests foods. It is not something to stress out about. What I’ve experienced is extremely painful bloating that lasts for days on end. It leaves me looking 6 months pregnant and incredible uncomfortable. These are two very different symptoms.

When my symptoms started

I first remember my symptoms getting bad when I was 13, with terrible stomach pains and nausea nearly every day. My symptoms have evolved over the years. From bouts of horrible bloating for days on end, cramping and nausea, to irregularity that causes debilitating migraines.

Working with doctors

I first saw a Gastro-Intestinal (GI) specialist when I was 16. My symptoms were impacting my quality of life, and I wanted some answers. Doctors ordered an upper-endoscopy and colonoscopy. This led to a diagnosis of IBS with no clear causes or solutions.

After this initial diagnosis, I went to a number of GI doctors, internal medicine specialists, and holistic healers for help. I learned that diet and lifestyle were my best bet to resolving my symptoms.

Diagnosis

Irritable Bowel Syndrome seems to be a rather vague diagnosis that encompasses a wide range of symptoms. It’s estimated that 10-15% of the population have IBS, with 2/3 of those being women. There are dozens of diets that could potentially help with IBS.

The following year, I was diagnosed with the autoimmune disease Ankylosing Spondylitis (AS). AS causes a number of gut issues in addition to inflammation in the joints. I personally feel my AS is the root of most of my gut issues and IBS. I’ve worked to manage my AS symptoms first, which has greatly improved my IBS.

Ready for Change

As someone in their late teens, skipping social events, parties, drinking, and eating out with friends wasn’t a priority. And my body paid for those decisions. I believed I would always be in pain, fatigued and frustrated, that my gut would never feel even half-decent.

It took me YEARS to fully commit to taking care of my body, but it is so worth it. These days, I so value finally feeling GOOD that it’s an easy choice to prioritize my body’s needs.

What works for me today

Diet

1. 100% gluten free – this is the only food group I completely eliminated from my diet. It makes an enormous difference! It took four full weeks of being completely gluten free to notice any improvements. So, be patient if you’re trying this!
2. Avoiding processed and fried foods as much as possible
3. Reduce/replace refined sugars with natural options
4. Avoid artificial sweeteners – xylitol and allulose are VERY hard on my gut. Small amounts of stevia and monkfruit are less inflammatory for my body, but I consumer those sparingly
5. Focus my diet on whole food ingredients and home cooked meals. I eat mainly veggies, fruits, gluten free whole grains (oats, brown rice, etc), lean protein like chicken and fish, beans/legumes sparingly, nuts and seeds, and of course some home baked treats  

Drinking a LOT of water

I drink about 120 to 160 ounces of water per day. I also love a big glass of warm lemon water and GoodOnYa electrolytes in my daily routine.

Daily Probiotics

1. This has been a GAME CHANGER. Adding a quality probiotic has improved just about every gut symptom I’ve dealt with, especially regularity.
2. These days, I’m loving FRISKA probiotics – they have unique blends of probiotics, digestive enzymes, and wellness-boosting botanicals
3. FRISKA is unique because they have special formulas to accommodate each person’s focus. Some blends I’ve enjoyed: Immunity Boost, Nightly Reboot, Women’s Daily, Dairy Ease
4. Probiotics and digestive enzymes can help with the breakdown of food, nutrient absorption, and reduce bloating and digestive fatigue
5. You can buy them HERE.

Regular Exercise

I’ve switched to mainly low impact exercise – hiking, spin, Pilates, yoga, bodyweight strength. 45-60 minutes of activity every day has shown to really help my regularity and bloating/gas

Managing Stress

Stress is a HUGE trigger for my symptoms. I reset my entire lifestyle to take care of my body. That meant changing careers at 25, moved from San Francisco to San Diego, and reshaping my life. My body was deteriorating rapidly and it was the best decision I’ve ever made

The keys to keeping my stress manageable: daily exercise, meditation, conscious breathing, and just taking a good old fashioned break.

Last thoughts

This is what’s working for me right now. I know many of you have struggled with a large array of digestive issues. I hope maybe it helps some of you feel less alone.

There are amazing resources that can help you in your journey. Try learning from medical doctors, dietitians, holistic healers, and community testimonials.

Diets like the Auto-Immune Protocol Diet or the Low FODMAP diet are incredibly popular and effective. Both have helped many of my friends get inflammation under control and aided in restoring gut health. My doctors suggested both of these diets as options to try. While I experimented with modified versions of both, I didn’t love them for my body long-term.

Lastly, I suggest you find what works for YOUR BODY. Be patient in the journey, be kind to your body in the process, it’s working hard for you!