How to Eliminate Bloating & Improve Digestion: General Tips & Specific Plant-based Tips
ฝัง
- เผยแพร่เมื่อ 20 ส.ค. 2024
- ★ GET OUR GF VEGAN RECIPE EBOOK 70+ RECIPES!: bit.ly/33mRYst
Digestion and bloating are common struggles that we've all experienced, regardless of diet and lifestyle. Especially on the Standard American Diet (SAD), these issues can be cause for leaky gut, gut pain, poor mood, constipation, acne, and general discomfort. Even on the cleanest, healthiest, whole foods diet, you can still experience problems from time to time.
I'm discussing the basics for optimal digestion that can apply to everyone in the first half of this vidoe 0:01 to 14:00, and then discussing digestion specific to a plant-based diet starting around 14:00.
Pay close attention to food transit time, proper food combining, getting a good variety of soluble and insoluble fiber foods, soaking, sprouting, taking it slow when transitioning, managing stress, getting good sleep, exercising (especially twisting and bending - check out yoga poses for digestion), and hydration!
Helpful Resources:
★ Try Future (Workout w/ an online personal trainer & get your first month for only $19 w/ this link: tryfuture.co/EMR
★ My Vegan Body Transformation Story: bit.ly/2NdRXP0
★ Seed Prebiotic/Probiotic (use EATMOVEREST for 15% off): bit.ly/35GkPrr
★ Our Favorite Liquid Magnesium (use EATMOVEREST for 20% off): bit.ly/2XtnUHf
★ Seed Probiotics Podcast: bit.ly/2E0N0YV
★ Fiber Fueled Author, Dr. Will Bulsiewicz on Rich Roll Podcast: bit.ly/2FvNOWf
★ Subscribe to our channel here! bit.ly/2XpPiXj
EatMoveRest Your Best,
♥ Erin & Dusty
#plantbased #guthealth #digestion #bloating
-------
★ EatMoveRest 3rd Annual Costa Rica Retreat (Plant-based, All-Inclusive, Full-Immersion, 7-Day (next date: March 2021): EatMoveRest.com/costarica
★ EatMoveRest 1st Bali Retreat (Plant-based, All-Inclusive, Full-Immersion, 7-Day (date: May 2021): bit.ly/3aiFCCJ
Check out Erin's website and blog at www.EatMoveRes... for more info on coaching services, as well as delicious and nutritious plant-based recipes, workouts, and rest & relaxation techniques.
Be sure to joint the EatMoveRest Fam and subscribe to the email list to receive a FREE "How To Go Vegan" PDF + Members Only Wellness Webinar discount. In your inbox, you'll also find the monthly motivational "In The Raw" newsletter, including product discounts, exclusive content, announcements, and more!
-------
GETTING STARTED:
➤ 3-Day Juice Cleanse Ebook: bit.ly/2WMhiWe
➤ Buy Our Photo Presets: bit.ly/3gzed3s
➤ More Raw & Vegan Recipes: eatmoverest.co...
➤ More Plant-based FAQ: www.eatmoveres...
-------
SUPPORT US!
Your support helps us to create more frequent & higher quality content!
★ Patreon: / eatmoverest
★ Shop Our Amazon Store: www.amazon.com...
★ Shop Erin's LiketoKnow.it Styles: www.liketoknow...
-------
FOLLOW US:
★ Blog: www.eatmoverest...
★ Instagram: / erinstanczyk
/ dbstanczyk
★ Facebook: / eatmoverest
★ TikTok: bit.ly/2LCUrpy
★ Pinterest: / erinstanczyk
/ dbstanczyk
★ Snapchat: ErinStanczyk DBStanczyk
★ Twitter: / erinstanczyk
/ dbstanczyk
★ Spotify: open.spotify.c...
★ Coach, Connect, Collaborate:
www.eatmoverest...
-------
☀ Music:
☀ Our Photo + Video Gear: amzn.to/2Tdjt2M
Your channel and transformation inspires me. I'm alone in my vegan journey. Non of my friends share same interest, so i follow you and watch all your vids for support, especially on my weak moments.
Thank you for sharing. Best from Tenerife
This channel is so addicting! And I love how you both explain so beautifully 💕 Sending love and appreciation 💛💛
Thank you so much!!
Wow!! This video spoke milestones for me! I feel like 2/3 of my week are figuring why the heck I’m bloated eating a plant based diet! Your channel is a breath of fresh air and so so helpful-we are all so lucky to have you and Dusty-thanks Erin!
most of the times, its overeating of food that causes bloating. just try to reduce the quantity of your meals gradually until you feel light in your belly. i eat much less food now then intially when i went vegan.
nisargab19 thank you!! I try to eat high volume meals especially with veggies, potatoes and sometimes fruit. I like to feel satisfied and satisfied but I am very aware of foods I have to minimize and not got crazy with the quantity.
Absolutely love your family channel! You’re a natural teacher. You set a wonderful example of living clean in all areas of your life. I love that you’re a married couple and not just living together....what a great example for young people!!!
Awe thanks a million! That means so much to me!
For me ginger water helps me with inflammation and bloating.
Yes! Ginger is amazing!
A trick I use to go to sleep if I have insomnia due to indigestion or acid reflux in the middle of the night, is to take a tsp to tablespoon of a really good, cold-pressed, organic olive oil. I don’t know why it works, but it does. :-)
Thank you
does something like avocado oil or flaxseed oil work too or does it have to be olive oil?
Also, I’ve noticed that fully chewing your fruits and veggies thoroughly thus breaking them down in your mouth before swallowing really helps with fully digesting and lessons bloating and more easier bile movements. Eating a little slower also stops air from getting into your mouth and moving into your colon. This also lessons bloating and digestion issues as well.
I totally think so too!
So many great tips. I believe I’m eating right, but my biggest battle is eating too much and eating too late. I lost about 15-17 lbs after going plant based with improvements to cholesterol. I’ve been plant based since 2015 and loving the adventure of learning the health benefits. You guys are such and asset to young families, blessings to you and your family.:) and I loved the “food baby” comment, you are too funny.
Still transitioning to wfpb. This video was so important to help me figure out where I needed to change and where I needed to back off. After 53 years I'm still learning how to mourish my body. Thank you so much.
So many years felt bloated and terrible. I figure out that I’m gluten intolerant. Almost 3 months without gluten and feeling amazing! Chickpeas can cause bloating for me. So I need to watch out too!
Chickpeas effect me too, gutted because I love them! 😞
Same thing here. Can it be a solution to slowly increase the chickpeas?
Watched to the end😉. I have been so motivated by you! Thank you for nudging me back on the path of integrity to my own vitality! It’s swimming up stream most days. I cook for my very resistant teenagers and husband and try to involve them in the beauty of real food!
I’m so happy to hear all of that!!
I’m in the same situation Ellie Fuller. My daughter shows some interest in eating more plants, but doesn’t like beans or lentils or any foods mixed together ( casseroles or soup). Have you found ways to cook for them and not succumb or neglect foods cooked in a way best for you? I have trouble with that.
Birtha Otey be patient with the process! I’m sure you can look back and see the recipes you’ve learned...and it will keep coming. I try to remind myself that the relationships are more important than what each of us chooses to put in our mouths.
I think of my fridge as a big salad bar with glass dishes of separate ingredients. I try to beat them to it and plate meals for them. This way I can encourage my 7 yr old to try one bite of quinoa and greens along with his rice and chicken, for example. My 12 year old might be able to handle 3 bites on his plate while every dinner turns into a salad on my plate. So, I mostly prep huge quantities of separate ingredients that last through many meals. Also, I do a lot of freezing in glass jars.
Sending love and light!💡
Thank you for your honesty! I really love learning from you and Dusty. This has definitely been a process for me. I really appreciate having an opportunity to learn from you.
We are definitely on parallel paths. I have found many of your same tips to help with my all-consuming digestive challenges. A game changer for me has been sitting in a deep yogic squat (ease in over time) first thing in the morning. Deep breathing naturally happens. If I’ve hydrated and didn’t binge late, in 5-20 minutes, the bowels move! (I keep a journal and uplifting reading on a short stool in front of my squat). We can all benefit by intentionally putting ourselves into rest-and-digest. I hope that helps someone!
Love those tips! Thanks for sharing!
Thank you for being detailed and yet not dragging with the details. This was very educational and I didn’t lose interest quickly. Really appreciate this video!
Glad you enjoyed it!
I feel like I am still in some ways emotionally recovering from the choices I made in my past- particularly college and my early 20s. I studied nutrition in college and the ADA's SAD recommendations were pounded into us. That led me to be completely obsessed with watching calories and eating low fat diet foods. I was so unhappy and completely consumed with food thoughts. 10 years later- I eat a whole food plant based diet, feel amazing and no longer focus my energy on food anxieties. But sometimes, I do kind of regret the time I spent worrying about what I was eating. It was so unhealthy.
Lauren Vacula sounds like you are doing awesome, keep it up!
Very informative. You may NOT BE A DOCTOR BUTTTT you take time to explain in layman terms. I love this channel this is my first time watching. I don't get this.much info from my doc or dietician. I wish medical school had classes on plant based food. I don't even think they have a.nutrition class. All they know is drugs, drugs, drugs. God bless them but I'm getting off this farris wheel. My mother died with a grocery bag of meds. I'm not going out like that. My blood pressure is.fine now. I took my meds until my BP went down to normal. My doc told me if my top number was under 150 I did.not need the meds anymore. Now I'm working on my A1C. No have to stop bingeing and eating gobs of starchy high carb.veggies
I’m SO happy to hear that you’ve found this video and our channel helpful! Glad to hear you’re on a healthy trajectory!💚
Such an informative and helpful video, thank you 🤗 I took notes so I can remember the key points and start applying some of the things you mentioned. P.S. I stayed til the end and heard the magnesium story 😅
I started taking ginger and apple cider vinegar as shots it helped me a lot with digestion and it also boost my energy
Great tips!
Intermittent fasting helped so much with my bloating! I do 16:8 and that works well for me.
Thanks for sharing!!
Your right about the magnesium. I use magnesium taurate to help with the pain in my Achilles after having two surgeries. Its great if you suffer from plantar fasciitis as well. Chronic feet issues have made me keep magnesium on hand even in liquid form to rub on my achy parts.
This is great info, maybe i have a deficiency- as i suffered from plantar fasciitis. I relieved mine with stretching exercises and comfy shoes
Thanks Erin - definitely saving this for later 😊 Loved the magnesium story! It's amazing stuff. I take daily for migraines, muscles, sleep, and #2s lol
So glad! Yep, it works lol
This video helped so much !! I’m totally going implement some of these into my plant based lifestyle 🙌🏼
So glad to hear that!!
Oh, and veggie and fruit smoothies (with the bulk or fibers of fruits and veggies) has helped me with bloating and more volume of bile. Just thoroughly wash your fruits and veggies and consume fruits and veggies that have a high content of water..... It feels awesome!
So glad it’s working for you!!
EatMoveRest, yes it works really well. Smiles
I started using a probiotic to help with the bloating and cramping in conjunction and it's helped so much.
Which one do you use?? :)
You are such an amazing young woman who is already so very wise. You are doing good work in imparting your hard derived wisdom to others. I only wish that when I was your age, I understood these most life-giving principals. Erin, you are beautiful inside and out and I truly enjoy and look forward to seeing all your videos! xo
Awe thanks for your love and support-it really means the world to me!
That magnesium is real girl! I never had it but I have heard it for help with muscle. I’m definitely working at including lentils more. I have not decided on a juicer yet though still rockin smoothies lol!
I choose smoothies over juices most days...they’re more filling and easier to make!
Oatmeal is very comforting for my digestion as I am trying to heal my gut
Oatmeal is a #1 ho to
Wow Thank you for sharing this! Sometimes it’s such a misconception that when you turn plant based that you can never get digestion problems etc, This is very informative!!
Yes, there is always a chance for digestive issues and bloating if you jump in without learning some basics!
I listened to the end..lol. Thanks for the info on the Magnesium, I too have sleeping problems. You must have been super super tired. I enjoyed the video.
Hahah yes I was!
Cool that you talk about all of these openly. I can confirm all of it based on my experiences.
So glad to hear that!
I just have bloating. It’s helped my regularity which makes me so happy, who wants to go only once a week? I do see the bloating lessening now that it’s been 2 months.
Great advice. Hydration is a must! Intermittent fasting and incorporating Metamucil has been a game changer for me as well. No bloating. Absolutely love your recipes. All the colours of the rainbow. Lol...thanks for sharing...even your bathroom accident.
Lol! Glad you enjoyed this chat!☺️💚
Thank you!!! I love my Mg for sleeping too. I usually have a pee break at 2-3pm if I don’t take it. 😅 I’ve been aiming for 100% WFPB for almost 2 years now and I still learned stuff from this video! ❤️
So glad you found this vid helpful!!
Inverted sit ups on a sofa helps me with the nature of this. Course safety first
Amazing what one nutrient can do.
Great going on consistent Info.
👍
Thanks for the great tip!
I never made the connection, but I have almost wet the bed 2 times this year and I believe I took magnesium for digestive issues right before bed.🤯 Thanks for sharing this video, great content as usual!
Lol! So funny!
Love it about the magnesium! I hope I can sleep that well too if I start taking it.
I hope so too!
magnesium is the bomb! I use it before I go to sleep as well and it has changed my life for the better. I use doctor's best chelated mag and magnesium oil. that combo works great for me.
I love your advice especially about not eating too much before bed. That’s what I need to work on the most. Thank you! 👍🏼🌱🌈
Me too!
Thank you so much for this. Lots of great info. Forgot about proper combining - that’s my game changer of no-brainers.🙏❤️
Yes yes yes!
So happy you’re talking about this! I was just talking with a friend about how bloated I feel on my Whole Foods vegan journey. Thank you for the info!
I’m glad this was helpful to you!!
Erin, you're so cute! Love the magnesium story 🤣
Definitely some great tips and I wondered why all of a sudden my food babies were getting a lot smaller but also you have me keeping an eye on when I experience the most discomfort. That magnesium is a must try but careful...it can make you too drowsy to wake up.
Thank you...I find this video to be enlightening/encouraging & helpful...and your presentation is easily understood...BLESSINGS 2 You & Your Family 🙏🏼🙂
Hi guys love love love your channel!!! Can't wait to see new tips. I'm newly vegan and slowly working through all your videos and tips
Welcome to the EatMoveRest Fam!!
I listened all the way thru!! Thank you for posting this!! I'm gonna do some of your recommendations...hope I don't wet the bed. Lol
Yay! Lol you won’t, it only happened once 😂
Hi just came across your channel ! I’ve started back on my vegan journey again after 3 yrs of eating SAD. Magnesium is awesome!! I use it with vitamin d3 for sleep as well and it does put you to sleep 😴. Great information. New Sub! 😉
Hello Erin💚 it's been a while. I've been with my hands full 💚 I'm so glad to have watched this incredible video!! Well done guys. Keep up the good work. I've enjoyed it so much and learned a lot. Lots of love to all of you guys. Take care. Thanks again for 4 the wonderful content 💚👍 all the best. Stay safe. Love Teresa. 💚
Awe thank you so much for your encouragement and for tuning in! So glad you’re enjoying our content!!!
You were not alone with the Fiber One obsession😅 Thanks for your honesty💕 grateful to have the resources to leave my ed in the past
You are so welcome!
I listened to the end:) I never knew magnesium had such a major effect on sleep! You must have been super tired! Thank you for a great video!
I love watching your videos and I’m In pain a lot so I need help with all the problems you mentioned please help
“I wet the bed”....🤣 I love that you admitted that. Great channel. I appreciate the sharing. 🙏💓
Lol glad you enjoyed!
I'm so glad I watched this all the way to the end! Those nights where we sleep hard are the best. I'm glad you had enough rest so you could clean your sheets hahaha love you guys
🤣 Thank you for being so honest about that last part 😂
😂🙌
I don’t have any plant-based close friends so watching your videos is like watching a plant-based friend! Big hugs to you and your family! ❤️ p.s. the magnesium 🤣🤣🤣
Awe I’m so happy to hear that, friend!!
This was a great vid! So comprehensive, useful info
First comment lol but seriously... I love your videos!
Haha yes! Love it!🙌
Love this open conversation and giggles throughout 🍏💓
Erin have you guys tried coffee enemas yet?! Best ever! Thanks for keeping us inspired
No I have not...I’ve heard great things but haven’t looked into it yet! Glad you enjoyed this!
Tooooooo funny “wet the bed” 😂😂✌️✌️. I’ll check out the magnesium 👍👍
Haha luckily it only happy once 😂
I watched your most recent video on vegan mum with two vegan kids and saw your green smoothie and I was craving it so badly! Tomorrow it's going to be on my first breakfast meal;).
Lots of good information...thank you for keeping it real! Keep the informative talks coming...
Definitely will look into Magnesium 😊
Thanks for this information. What very difficult is for me how big should a portion size be. For example smoothie bowl, oatmeal, potatoes with veggies or rice with lentils or beans to not overeat? Do you have a video for that? For me as an beginner it would be helpful. I'm happy to find you guys 😄👍
tummy is in shape of a cup. so imgine the portion size in terms of cups. tummy can generally hold four 200ml cups worth of food comfortably. so imagine you are filling the cups when you take certain portion of any food. no of cups depends on how much hungry you are.
@@nisargab19 thanks so much this helps a lot 😊
@@connybecker9446 Sry. its not 4. i think generally its just 2(200 ml) cups of food per meal that one should aim for, on an average.
Aw yay, I just saw you guys made it to 100k subscribers! Cheers to 100k more!
Hahaha I def watched until the end you’re hilarious thanks for keeping it real with us Erin! I’ve been having major digestive problems this video came to me at the perfect time thanks for the tips as well! 🤗
Lol I do my best!!
Amazing tips, they're all so useful! Thank you so much for sharing x
Absolutely!!
Thank you very much for your information. You look amazing.
My tips:
1. Stop caffeine foods (Coffee, teas, chocolates).
2. Eat small portions
3. Drink water far from your meals
4. Take digestive enzymes, multi pro and pre biotics
Great tips!
Hi, is coffee also bad for bloating?
I learn so much from you guys!! I'd love to see more what i eat in a day videos!!(: Also one thing that helps me with digestion is aloe!! I have taken aloe supplements and also have taken aloe shots and it does wonders!
Digestion assisted by : digestive enzymes full spectrum
: probiotic 100,000 + 1billion
: changing diet
: ginger, cayenne pepper
Thanks for sharing!
Thankyou for this insightful video, learnt so much💕💕
I love all your videos. Younguysbare by far my favorite channel to watch. ❤
Yes, I heard you say you wet the bed. I was all on board till then but, now I'm second guessing the magnesium. 😆
Lol!! It only happened once, thankfully!🤣
Hi Erin, wanted to ad that since i transformed from vegetarian to vegan i have to go to the toilet at least twice a day. I feel like toddler (lol) ;-)
My vice is cheese and since i stoped eating it everything flows.
Also some people feel bloated from combining beans with animal products ex.english breakfast, beans &eggs, etc.
Thanks again for inspiration and motivation.
P.s.what you said at the end of the vid- lol.
Glad you sleep so well :-)
Thanks for sharing these tips!!
Guys, thanks SO MUCH, I STRUGGLE SO SO SO SO MUCH WITH DIGESTION. I would give the world to make my symptoms going away. I have reached out to a new practitioner just recently, putting my last hope in it. Will watch the video, I hope I cam get back to eat gigantic amount of plants... just a question in food combining, if you put some flax or chia in your smoothie? Better to have it before Or after whole fruits? P.s. I actually ordered Seed Prob. after watching one of your video.
Make sure you soak chia seeds until they gel up never throw them in raw in smoothie
Great tips! Thanks for sharing. I always admire your fun and courageous honesty lol.
Ahhhh. yes....Thanks for addressing the bloating factor😳 I appreciate the suggestions… I love this channel you are such an adorable family… 💛 And so knowledgeable. I just want to add I was really irritated by the political ad that was in the middle of the video…🤔
Glad you liked this vid...unfortunately we can’t choose the ads!
Thank you for sharing,😀you motivate me with great ideas to keep on to healthy life style
I’m so happy to hear that!!
Love your channel, Erin. Such great and transformative information delivered in a positive, engaging, welcoming manner. Thanks so much for all your generousity and hard work! Have you guys considered delivering an online course of sorts? I would take it :)
Yes!! We are brainstorming ideas for one! What would you love to see in a course?!
Ahhh I love seed probiotics and their whole standpoint, but they were just too expensive for me at the moment! I can’t even describe how joyful I am that you have a discount code😆
Haha yay!!
Very good information. Thank you 😊
Absolutely!
Thank you for sharing! You have a lot of great information in this video. I love watching and learning from you two! Thank you so much! 🙋♀️👍🏼💖🥗🥬🥦🥒🥑🥥🍎🍏🍉🍋🍓🍒🍌🍍🍇🍈
Wow thank you never actually thought about meat..sitting in your gut..for a long time..explains a lot about my digestive problems x
Glad this video helped you!
Super informative for transitioning to veganism/pb/raw! Thank you!
Absofruitly!
Hi, thank you for your time and messages 😍
Are for asking, but are you eating any potatoes 🥔? If yes how many? I heard potatoes are not so good?
Potatoes are amazing and so good for you! We eat potatoes and/or sweet potatoes almost very evening!
EatMoveRest
Thank you for your message:) by saying potatoes are not so good for you I meant lots of people on diet are avoiding potatoes bcs they are having to much carbs? 🤔 so I was wandering if I will eat everyday potatoes I will “turn in” to one 😩😅
Thankyou for sharing your knowledge. 💜
You've explained my bloating problem I had.
*Note to self.
Do not eat fruit after meals
You and you family are soooo amazing , thank you for sharing and inspiring me and many others ❤
Thank you so much! Very informational.
Glad it was helpful!
this is GREAT information !! Perfectly explained thank you :D
Thank you for your incredible knowledge and especially your honesty...towards the end ;)
This is fantastic! Thank you for sharing your personal experiences. You and your personality are just lovely. This answered so many questions I was having with being fairly new to plant based. I went cold turkey 3 months ago and you could not pay me to go back. I love how I feel, energy, yummy foods and how I look. You guys and plantifulKiki have been my inspiration.
since going full vegan, indeed, it's a work in progress when it comes to digestion. i noticed that even certain foods are causing the bloating, like, sometimes is canned chickpeas and mostly cereals flour. The thing is to notice if there is any intolerance and eliminate the product, and of course, follow an order for eating foods and monitor the digestion to notice where it needs adjustments. Best of luck :)
Great topic. I like the idea of eating fruit (smoothie) before your meal. You look fantastic, btw!
Thanks a million!
Super useful great advice, much love from Toronto🌱
I heard you - stayed to end 🤣 it helps me sleep hard haven’t done that yet but I get loose stool if I take too much magnesium & or take every day. Magnesium citrate is a no for me & I take magnesium oratate 1-2 maybe 3 times per week. Otherwise I’ll soil my underwear 🤣🤫 ( p.s. I did fast forward a few times) 😅 blessings 🙏🏽
Very informative and helpful video. Thank you 🙏🏼
Great video,really appreciate the education
So glad!!🙏☺️
This is The first time I’ve seen one of your videos… So great! Thank you so much, and I’m looking forward to more.
We’re so glad you enjoyed it! Thanks for being here!
Thank you Erin, you are Amazing
Great info, yes I watched till the end lol
Also, watermelons are pretty high in magnesium... as well as phosphorus 🙏🏼
This was very helpful to me. Thank you!
You are so welcome!