Are you constantly nursing a ‘food baby’ belly? That bloated, round, sticky-outy thing that just won’t go down? I’ve definitely been there, done that too many times to count. I remember eating ENTIRE tubs of ice cream in one sitting with a boyfriend in high school. Then there was the period when I would stop for an ice cream cone on the way to work every afternoon. Mmmm….now I’m thinking ice cream! Good thing I can turn that off.
What gives? There are many causes of bloating, including:
- Hormonal Imbalance
- Dysbiosis (improper gut bacteria)
- Nutrient Deficiency (think B6)
- Food Sensitivities
- Low Stomach Acid (HCl)
- Leaky Gut
- Candida (Yeast) Overgrowth
- And the list goes on. . .
The good news is that we can transform all of the above problems into pay dirt with FOOD. Below I’ve outlined my top 7 de-bloat foods to include in your yummy-tummy nourishment. Oh, and a RECIPE!
Lemons help to liquify fat-digesting bile which assists the liver in detoxifying and providing proper digestion. Lemon is also anti-bacterial for bugs in your gut and can help the fight against parasites in your body. Lemons are fantastic because they are alkalizing to the body, and can stimulate digestive enzymes to keep everything running smoothly.
Cucumbers actually have tons of nutrients in them, plus they are super hydrating and you need hydration to make enough digestive fluid to properly break down the food you eat- or else that bloat is gonna stay. Cucumbers (with the skin) have lots of fibre as well, to keep good bacteria fed and to keep that colon clean.
There’s a bunk load of fibre in chia seeds, which as you know from above helps with your bowels and your belly. Because of their great ratio of fibre, protein and omega-3s fats, some people have experienced weight loss with their consumption.
Apple Cider Vinegar
Make sure to get RAW apple cider vinegar. It contains live enzymes and probiotics which feed your starving gut the shiz that it wants. Enzymes and probiotics are what make our digestion happen! ACV is potently antibacterial, so great for getting rid of belly bad-guys. Preliminary studies have shown that it can also assist in moderate weight loss over time.
Salmon is anti-inflammatory, and could have the potential to reduce gut inflammation. Salmon is also easy to digest, unlike harsher proteins like beef. There are also tons of cognitive, bone, and heart protective benefits of this fish. Try for wild salmon whenever possible- it’s way more loaded with the good stuff.
Leafy greens, if I’m being specific. Greens like spinach, kale, collard greens, mustard greens, swiss chard, spring greens and sprouts (I’m in love with onion and broccoli sprouts- but sunflower are sweet too). These veggies are FULL of everything nutritious. Tons of B vitamins, iron and magnesium. Magnesium helps with muscle relaxation and contraction, and you’re gizzards are muscle too! These greens are also full of fibre, helping to pass food through your digestive tract in a timely manner so you don’t get bloat and gut fermentation happening.
Avocados have a good amount of protein, or more specifically building-block amino acids which can help repair your gut lining. This will decrease inflammation and allow a healthy gut to flourish. Again like most others there’s lots of fibre, making them you gut’s best friend. The fats in avocados may help you to feel full and curb hunger or cravings.
Salmon with Avocado Lemon Sauce and Sautéed Greens
A scrumptious and nourishing meal for excellent digestion and hormonal balance.
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For the salmon
- Four 4-oz fillets of salmon, deboned
- 2 tbsp olive oil
- Salt and pepper to taste
For the sauce
- 2 avocados, pitted
- 1 tbsp fresh dill
- 1 tbsp fresh parsley
- 2-3 green onions (scallions)
- juice and zest of one lemon
- water or broth to thin
- 1-2 tsp coconut aminos or gluten-free tamari
- 1/2 tsp garlic powder
- 1-2 anchovies fillets (optional)
- salt and pepper to taste
- 1/2 tsp onion powder
For the greens
- 4-6 cups spinach, or a few leaves of kale or collard greens per person
- 1-2 cloves garlic, minced
- 1 tbsp coconut oil
- lemon juice (optional) (I like to use raw apple cider vinegar with kale)
- salt and pepper to taste
- Preheat your oven to 400 degrees. Line a baking sheet with foil or parchment paper, and place the salmon filets on the sheet. Sprinkle with olive oil and salt and pepper. Put in the oven and roast until cooked through, about 20-25 minutes (depending on your oven + fish thickness).
- Meanwhile, make the sauce. In a blender, place all ingredients avocados through onion powder. Blend until smooth. Add water or broth throughout to achieved desired consistency (I like mine on the thin side).
- During the last 5-7 minutes of the salmon cooking, make the spinach/greens. Heat a pan over medium heat with coconut oil until hot. Throw in garlic, and sauté 1-2 minutes- but don’t burn! Then add spinach or other greens and continually stir until all spinach is wilted and bright green. If it starts to take on the colour of those yucky canned green beans you’ve cooked it too long! Just before serving, add lemon juice is using and salt and pepper.
- Take out salmon once cooked and flaking easily. Serve on top of spinach drizzled with avocado sauce.
- NOTE: I used a mixture of collard greens and rapini in the picture. Use extra avocado sauce on any proteins of choice, as a salad dressing, veggies dip or sandwich spread.
The Hormone Diva http://thehormonediva.com/
Using recipes and foods like these will reduce your bloat in the moment. To truly exterminate your bloat, fixing the root cause through detoxification and lifestyle adjustments is the no-brainer choice any savvy woman like you will make.