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Tips for Avoiding Summer Bloat

Holtorf Medical Group

Bye Bye Bloat

Everyone has experienced bloating at unwanted times. Now that the summer months are upon us, many of us want to enjoy summer picnics, barbeques, and the beach without having to worry about post-meal bloat.

Luckily, there are steps we can take to avoid being weighed down by bloating:

Natural Remedies for Bloating

Avoid Processed & Surgery Foods

Bloating can be an immune response due to inflammation in the gut. Diet can be one of the main contributors to inflammation as there are numerous foods and beverages that are a normalized part of a western diet that can lead to health issues in the long run.

Processed foods, refined sugar, trans fats, gluten, and even dairy can induce an inflammatory response in the gut, which in turn can cause inflammation throughout the body. Therefore, such foods not only lead to unwanted symptoms such as bloating but also acne and skin problems, joint pain, brain fog, chronic fatigue, and more issues that will compromise your ability to enjoy the summer months.

Eat Antioxidant Foods

Foods high in antioxidants are great at combating inflammation and bloating. Antioxidants help repair the cellular damage that results from oxidative stress (hence the name antioxidant). However, it is important to note that some foods high in antioxidants such as leafy green vegetables can also lead to bloating because they also contain high levels of fiber.

Below are some great dietary options that are rich in antioxidants and other nutrients yet don’t lead to bloating:

  • Ginger
  • Avocados
  • Berries
  • Green tea
  • Celery
  • Bananas
  • Papayas
  • Oats
  • Pineapple

Supplements for Bloating: Probiotic

Probiotics are live strains of bacteria that support the population of good bacteria in your gut. By promoting a healthy and balanced gut microbiome, you are less likely to suffer from bloating and other digestive issues.

Tip: Optimize the efficacy of your probiotic by taking them at night.

Hydrate & Stay Hydrated

Many of us try to stay more hydrated during the summer months to avoid feeling weighed down by the heat and sun. 75% of Americans are chronically dehydrated, and occasional and inconsistent hydration can lead to bloating because our bodies are not used to processing large amounts of fluid.

However, when you keep your body hydrated and intake sufficient amounts of electrolytes, you are significantly less likely to suffer from bloating.

At a minimum, experts recommend drinking six to eight glasses of water every day.

Moderate Exercise

Physical activity can help the body process excess gas and stool that is contributing to bloating. It can also help release extra sodium (a cause of bloating) through sweating, which can relieve excess water retention.

A simple walk, yoga, or another physical activity can help relieve bloating and any digestive discomfort.

Swap Gum for Peppermint Capsules

When chewing gum we can unknowingly swallow excess air, which can cause bloating.

Peppermint capsules, tea, and oil all support digestive health and alleviate bloating as peppermint calms the muscles of the stomach and improves the flow of bile, which the body uses to digest fats. As a result, food passes through the stomach more quickly, resolving post-meal bloat.

Get to the Root Cause of Bloating

Holtorf Medical Group offers comprehensive testing such as food sensitivity testing that can get to the root cause of your bloating issues. Contact us today to book your appointment and balance the health of your gut.


Holtorf Medical GroupThe Holtorf Medical Group specializes in optimizing quality of life and being medical detectives to uncover the underlying cause of symptoms, rather than just prescribing medications to cover-up the symptoms. We are experts in natural, prescription bioidentical hormone replacement and optimization, complex endocrine dysfunction, fibromyalgia, chronic fatigue syndrome and Lyme disease. We’ve dedicated our practice to providing you the best in evidenced-based, integrative medicine that’s not only safe and effective, but provides measurable results.


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