symptoms

10 Ways to Beat Bloat (Besides the FODMAP Diet)

Learn 10 ways to deal with bloating besides eating a low FODMAP Diet. Bloating is one of the most common IBS symptoms, but there's a lot you can do to prevent it, and most of these tips are super easy! Click through to get the strategies!

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Dealing with IBS symptoms often requires a mixed bag of strategies. This is definitely true when it comes to bloating.

This video blog is part 3 in my series on dealing with IBS symptoms, and it's likely the one you've been waiting for!

Catch up on the series here:

When I polled the CBK Facebook group, 45% of you named bloating as your most common IBS symptom (24% said diarrhea while 18% said constipation). 

Avoiding your personal FODMAP trigger foods can make a huge difference in beating the bloat, but there are plenty of other strategies to add to your bag of tricks!

10 Ways to Beat Bloat (Besides the FODMAP Diet) 

Watch the video to go deep on this topic, or keep reading to get the main points.

Just the key points:

First thing's first: Calm Belly Kitchen is an educational resource and doesn't replace personalized medical advice. Check with a doctor before starting any new dietary treatment or supplement.

#1 Quit carbonation
Even seltzer and sparkling water (sorry La Croix lovers!) can puff up your belly.

#2 Eat till you’re satisfied, but not stuffed
Getting in the habit of eating smaller meals more frequently helps with bloat and other IBS symptoms too.

#3 Don’t use straws or chug bevvies
In both cases you’re likely bringing excess air into your digestive track, which distends your midsection.

#4 Go easy on gum
Same as above: more chewing equals more air to strain your belly.

#5 Increase fiber intake slowly
Too much fiber when your body isn’t used to it often has the opposite effect you’re hoping for: constipation and bloating.

#6 Eat cooked veggies
Cooked is easier for sensitive bodies to digest than raw. 

#7 Eat fruit earlier in the day
This tip has helped so many of my clients beat afternoon bloat! Fresh fruit - even low-FODMAP choices - are easier to digest when your body is starting fresh in the AM.

#8 Take your time chewing
Not only will slowing down reduce excess air, it helps put your body in a relaxed state so stress doesn’t interfere with your digestion.

#9 Be mindful of salt intake
Cut down on processed and prepared foods, which tend to have loads more salt than homemade. Salt causes water retention.

#10 Stay hydrated
If you’re not getting enough fluids, your body holds onto the water it has and your clothes feel tighter.

Tell me, was this series on dealing with symptoms helpful? What topics would you like me to cover on future episodes of Calm Belly TV? Let me know in the comments!

Psst! >>> CBTV happens every Wednesday LIVE on the Calm Belly Kitchen Facebook page!

3 Ways To Deal with Constipation from IBS (and 1 thing not to do)

Eating a low FODMAP diet may not be enough to manage constipation when you have IBS. Luckily there lots of strategies that really work to manage constipation so you can feel great, beat the bloat and have calm belly life. Click through to read the post and watch the video!

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When it comes to managing IBS symptoms, smart eating is your first line of defense. Doing the low-FODMAP Diet is an amazing way to learn what foods trigger your symptoms AND what portion sizes keep your belly calm.

But sometimes supporting strategies are needed, which is why I'm doing a 3-part series on Calm Belly TV to help you deal with the 3 major symptoms of IBS: 

  • Constipation
  • Diarrhea 
  • Bloating

Fun topics, right!? Okay, they may not be fun, but there's a lot you can do to deal with these symptoms besides just watching your intake of high-FODMAP foods. That's what I'll be covering in the series. 

If you're not familiar with Calm Belly TV, it's my weekly live video chat on Facebook every Wednesday at 5:45 PM central time. I cover a topic that's usually a frequently asked question about FODMAP and IBS, and then I always take time to answer your questions.

Click here to follow Calm Belly Kitchen on Facebook so you don't miss the next episode of Calm Belly TV.

Want to get even more support from people who know what you're going through? Click here and request to join the Calm Belly Kitchen Crew, our private Facebook group!

Not on Facebook? No problem, I always upload CBTV episodes to my YouTube channel! Now onto Part 1 of the series:

3 Ways to Deal with Constipation (and 1 thing not to do)

Watch the video to go deep on this topic, or keep reading to get the main points.

Just the key points:

First thing's first: Calm Belly Kitchen is an educational resource and doesn't replace personalized medical advice. Check with a doctor before starting any new dietary treatment or supplement.

Let's recap: A low-FODMAP diet can help decrease constipation a lot, but additional treatments and strategies are often needed.

Why? FODMAPs are one of the major causes of IBS symptoms, but many other factors play a role in your digestion:

- The food you eat (fiber, fat, etc)
- Your hormones
- Bowel motility (how fast food goes through your system)
- Life stress 

In my experience and in my work with clients, I've seen that learning your personal trigger foods makes a huge difference. Still most people need supporting strategies to deal with constipation.

3 Strategies to Manage Constipation with IBS

1) The food you DO eat is important, so include a variety of fiber: 

  • Insoluble fiber: Adds bulk, pushes stool through the bowels; found in fruit and vegetable skins and whole grains 
  • Soluble fiber: Softens stool; found in fruit, veg, legumes, nuts and seeds (flax and chia are especially good for constipation)
  • Resistant starch: Feeds the good bacteria in your gut with prebiotic fiber; found in under-ripe bananas, cooked and cooled potatoes, and legumes (canned, rinsed lentils and chickpeas are great low-FODMAP options)

>>> Water: Acts as a stool softener; important if you're taking soluble fiber products such as Metamucil

2) Fiber supplements

  • Metamucil and similar products contain soluble and insoluble fiber
  • Ground psyllium contains soluble and insoluble fiber
  • Heather's Acacia Fiber contains only soluble fiber, which is thought to promote optimal bowel motility >>> works for both constipation AND diarrhea

3) Magnesium Citrate

  • Helps relax bowel spasms so it does not cause a sense of urgency unless you take a very large does 
  • Has a gentle osmotic effect...so it pulls water into the bowel, softening stool so it's easier to pass
  • Recommended not to exceed 900 mg/day
  • Experiment to find a dosage that works for you
  • Non-addictive

Solaray tablets and Natural Calm drink mix are two good options.

One Thing NOT To Do To Manage Constipation

Stimulant Laxatives (such as ExLax)

  • Only use for a limited time and exactly as directed
  • Stimulant laxatives are addictive because they reduce your natural bowel contractions and train your body to be dependent on their irritant effect 
  • Drink plenty of fluids to avoid dehydration

Be sure to join the CBK Facebook group so you get reminders before each episode of Calm Belly TV!