Are you feeling puffy and really bloated? Suffering from a sudden weight gain according to the scales? I wanted to answer all your questions about pesky bloating and water retention in this blog! What is Bloating? Bloating happens when the abdominal cavity expands, due to gas and/or swelling, and it's usually caused by foods that are difficult to digest. Certain foods will cause more bloating when eaten in large quantities due to the gasses that are created in digestion. Common culprits are usually healthy, high-fiber foods such as broccoli, cauliflower, brussel sprouts, peppers, spicy foods, whole grains, beans and lentils - especially for someone who is not accustomed to large amounts of fiber and/or vegetables (plant-based diet transitioners... I'm talking to you!) Don't worry though - over time, your body becomes used to these foods when they're consumed regularly. No excuses to skip your greens! Other common trigger points include: - Eating too fast (I'm guilty of this one!) - Fizzy drinks - Drinking through a straw - Chewing gum At times, I find myself feeling bloated after a day of meals. My body continuously changes shape throughout the day, as does my weight. It's important to remember that this is normal! Here are some of the things I like to do to manage the bloating: - Probiotic supplements - Minimal gluten and no dairy - Adding ginger to my cooking and my meals - Peppermint tea! - More sleep - Try to destress - Apple cider vinegar and lemon in warm water in the morning - My H2Drop by EHPlabs - it contains Juniper Berries which helps decrease inflammation and stomach gas which helps relieve my bloating Another question I often get is how to tell if you're just bloated, or if you're actually retaining water weight! What is Water Retention? Water retenion usually causes a much larger increase on the scale than bloating. If you've woken up and gained 2lbs overnight, you're likely experiencing this! Water retention, like bloat, has many causes! Common trigger points include: - That time of the month (hormonal fluctuations due to menstruation typically settles on its own) - Exercise (this goes away in 24-48 hours) - Large amounts of sodium (just reduce your consumption! If it's higher than 2,300mg aday, you may want to cut back... BUT! some individuals need more, and some less. Be sure to speak with a physician about the amount of sodium that is right for you, especially if you have a preexisting condition, are pregnant, or exercise regularly, as exercise can cause you to lose large amounts of sodium.) - Some medications may cause the body to hold on to water How can I manage Water Weight? A herbal diuretic can help you remove excessive water weight and sodium from your body! Don't confuse herbal diuretics with prescription meds - they're very different. I like to use H2Drop by EHPlabs to help me remove that extra amount of water that my body keeps that makes me appear bloated - but most importantly it helps me drop the water but still keeps the correct osmotic and electrolyte balance in my body. This ensures that your hormones continue to work optimally so it doesn't affect your energy levels, and most importantly my performance in the gym!