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Hi, this is Your Boss Lady and I’m here today to show you how you can cut down on uncomfortable bloating! I'm talking about period bloating, feeling bloated after coffee or a heavy meal, even bloating when you wake up in the morning! It involves constipation, nausea, and unending belly aches. Not fun!

I'm here to tell you that this 'issue' is totally normal. The whole idea that you need to de-bloat for summer? Total B.S. because you can't really 'fix' what your digestion process goes through. These are all signs that you could have an underlying condition like irritable bowel syndrome (IBS) or lactose intolerance that's causing bloating.

Whether if you do or don't have an underlying health condition, you can still manage it with these yummy low FODMAP superfoods!

(FODMAP means fermentable, oglio-, di-, mono-saccharides and polyols. These are a special group of carbs that take longer/aren't well absorbed into the intestines. Therefore, they sit in your small intestine and pull in the horrible gas and liquids causing abdominal pain and bloating!)


Loaded with water, refreshing and gentle on the stomach, Cucumbers are a lifesaver. Water is a go-to if you want to reduce bloating. This superfood is packed with the antioxidant quercetin which, not only reduces puffiness and swelling on your skin's surface but mimics the same strategy in your gut.



I love munching on carrot sticks dipped in peanut butter. It's a guilty pleasure. Packed with beta-carotene, fibre, vitamin K1, as well as potassium, raw carrots lower cholesterol and bloating efficiently. If you're worried about the dreaded gassy stomach after a heavy veggie meal, soften the fibre by cooking the carrots. Don't add salt.


Chicken Breast

Get your protein intake by adding some freshly cooked chicken breast in your caesar salad. Chicken is a great meat option that won't cause uncomfortable bloating. Stay clear of the nuggets and the breaded chicken, which are typically breaded in flower and contain gluten.



Another way to get your protein without the bloating is to slice a hard-boiled egg onto of your salad or work in scrambled eggs or an omelette into your brunch.



Switch out your avocado on toast with a filling bowl of unsugared Oatmeal if you're trying to avoid the feeling of a bloaty belly in the morning. Oats are packed with antioxidants called "avenanthramides" which can lower cholesterol, scrape the gut away from all the bad stuff, and give the feeling of feeling fuller as it takes longer to digest and break down.



Yes, you can go ahead and schedule that Korean Barbeque with the besties! Have all the Kimchi you want. This Korean side staple is actually filled with probiotics and good bacteria due to the way it's fermented. Add this side dish to your bowl of brown rice or vegetable broth to maintain a healthy gut! (Plus, it's an easy dinner to cook)


Green Tea

Experts have found out that Green Tea, whether it be matcha, houjicha or loose tea leaves, the antioxidising qualities in Green Tea have a slight diuretic effect in the body. Basically, it washes all the bad toxins out of the body while rehydrating it. Just keep an eye on the caffeine intake.



Yes, go ahead and have all the salmon and oily fish you want! Fish is full of protein and essential omega 3 oils, not carbohydrates, so it's a great superfood option! Furthermore, you can't get a more versatile fish than salmon. Cook it in puff pastry, have it as sashimi, salmon steaks, you name it!



If you're looking for a healthier rice alternative that fills you up but doesn't give you that heavy bloated feeling after, go for Quinoa. Quinoa doesn't contain gluten, so it's an ideal grain to add to your bloat-free diet. It also possesses high levels of two flavonoids, which possess anti-inflammatory, anti-viral, and anti-depressant effects. Pretty awesome.



Potassium in bananas is a useful electrolyte to counterpart sodium intake, playing a role in helping the kidneys excrete excess salt and water in the body. Bananas are one of the best quick and portable sources of potassium. This copywriter enjoys a freshly squeezed banana smoothie to up her potassium intake. Did you know that a medium-sized banana can give you up to 12% of your daily needs?

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