Gassy, Bloated, Nauseous, Constipated?

Stomach issues stink. There is nothing worse than feeling gassy, bloated, nauseous, constipated, heart burn etc. We could go on and on with the list of gastrointestinal distresses. Dr. Frank Lipman explains that these and other symptoms are our bodies’ way of telling us that our digestion needs some love. He provides great tips for getting our system back on track which, of course, make life, sleep, mood, energy, our inner gut garden and overall health way better. Here are some of his tips for a happier, calmer gut:

1. Chew your food very well-this is the first signal to our digestive system that food is coming down the pipe. Better chewing reduces gas, bloating and other distresses.
2. Play detective by investigating the root cause of your own personal gut issues: try an elimination diet. This is the gold standard for finding out what is bothering you. Go low and slow-start by cutting out sugar, processed foods, grains, and dairy for two weeks. Then reintroduce one food item at a time with a generous amount of that food at lunch and dinner. You will likely uncover what is causing your discomfort -then stop eating that food!
3. Get your digestive juices flowing before you begin to eat. Try drinkable bitters or bitter food. This gives your mouth, stomach and gut a signal to boost the digestive juices and prepare for the whole digestive process.
4. Eat mindfully, slowly and in a relaxed, not, rushed state. Take a bite, put your fork down, chew thoroughly and enjoy your food. Do not rush! If that is not possible then drink a shake or green smoothie (minus sugar and very sweet fruits like banana, pineapple and mango)-go for  greens and dark berries-they are way easier to digest.
5. As we age our digestion acids and enzymes do too. This can change the balance of our inner garden-the microbiome which can lead to pain, inflammation and other medical problems. Dr. Lipman suggests eating a lot of ‘prebiotics, non-digestible foods’ that our probiotics and other friendly bacteria eat. Think garlic, chicory root, onions, leaks and asparagus. Make sure we have enough probiotics found in fermented foods like, sauerkraut, kombucha, kimchi. If you can’t get the pre- and probiotics from food, you can supplement with a pill or powder.
6. Fiber is so important. Filling up with fiber keeps us from being hungry and helps with weight. We feel full and the release of glucose into our bloodstream slows. Dr. Lipman likes ‘resistant starch’ like green bananas, raw potato starch, beans and legumes. These types of starches resist digestion and feed our good gut bacteria.
7. Sip on bone broth morning, noon, night or whenever you can easily make a cup. This superfood is filled with collagen and amino acids and offers great digestive support.
8. Keep things moving down the track by staying well hydrated and moving.
9. Give your stomach a rest.  Dr. Lipman suggests having 12 hours between your last meal at night and your first meal the next day. If possible, try stretching this “fast” time to 16 hours between meals.

For additional tips read Dr. Lipman’s full article at: