Beat The Bloat This Summer!

It’s important to note first and foremost that not everybody has the same digestive system meaning we all digest foods differently. One food that may cause bloat for you may be different then a food that causes bloat for your BFF, it’s very individual. That’s why it’s best if you have been having major issues with bloat or discomfort, to work one on one with a nutritionist or dietician to narrow down what foods may be causing some digestive disturbances.

Let’s talk about digestion first to understand how bloat can arise! Digestion initially begins in the mouth, where our saliva provides enzymes to break down carbohydrates into smaller molecules, that are more easily digested, but proteins and fats don’t start to get broken down until they reach our stomach, where there are different enzymes. Then we continue to digest and break down proteins and fats in the small

intestines. It’s in the small intestine where 95% of these proteins and fats ultimately get broken down. So when the bloating happens, it’s really because we are either lacking the digestive enzymes to help break down these foods, or we are eating foods that are more difficult to break down and digest. One of the groups of foods that are hard to digest and break down is complex carbohydrates. Because they take a little longer to digest, they end up sitting in the gut for a longer period of time, allowing the sugars in that food to ferment and create BLOAT!

So what foods can we incorporate to help with this?

  • Digestive enzymes
  • Ginger
  • Peppermint
  • Fibre
  • Water
  • Probiotics

If this sounds interesting to you, or maybe is something you would like a little more guidance with, feel free to book a free consult with me!

5 Awesome Burger Bun Alternatives

5 Awesome Burger Bun Alternatives

This summer ditch the burger buns to ultimately reduce potential for bloat at the pool party! Why not try these 5 alternatives instead?

  1. Lettuce Wraps
  2. Sweet Potato Bun
  3. Mushroom Bun
  4. Tomato Bun
  5. Make your own Paleo buns

Here is an awesome recipe for some Paleo buns. Paleo is a way of eating that reflects what our ancestors ate. This means it’s a wheat free and dairy free diet. These two food groups are common food allergens amongst today’s population; therefore these foods could be causing you digestive discomfort.

INGREDIENTS:

  • ¾ cup cassava flour
  • 3 Tbsp. psyllium husk powder
  • 4 large eggs
  • ½ cup apple sauce
  • 1 tsp. baking powder
  • ½ tsp sea salt
  • TOPPINGS: egg wash (one egg whipped) and black sesame seeds

INSTRUCTIONS

  1. Preheat oven to 400F. Line a baking sheet with parchment paper.
  2. In a food processor combine all the ingredients for the hamburger buns. Puree until the dough is smooth.
  3. Divide the dough into four equal parts and shape into a round ball (if the dough is sticking, coat your hands in water and then shape the dough). Pat the round buns down into a dome shape. Brush the buns with egg wash and then sprinkle with sesame seeds.
  4. Bake on 400F for about 22-25 minutes until golden brown.