QUESTION: Every once in a while I get bloating and gas. It’s uncomfortable and embarrassing. What can I do to get rid of it?

Here’s what Anne Fabiny, MD and Editor in Chief of Harvard Women’s Health Watch says…

“Gas and bloating are tough to talk about, but we’ve all have had to deal with these afflictions at one time or another. Although they’re not pleasant, there are things you can do to prevent and treat them.”

“Most gas and bloating stem from your diet. When you eat, bacteria living in your gut feast on the carbohydrates your body can’t digest. They release hydrogen, methane, and other gases, which swell up your belly. Eventually your body expels the gas in the form of flatulence.”

“Gas also can be caused by air you swallow. Try eating smaller meals and chewing slowly, so you don’t inhale extra air. Avoid carbonated drinks, which can increase belching. Most of the time gas is more of an annoyance than a health issue.”

If you want to maintain a flat tummy, it’s IMPORTANT to keep your gut in a healthy zone.

Here are 4 foods that are easy to digest and will keep your gut lining on track.

1 – Liquid Gold (aka Bone Broth) – When made from scratch, bone broth is almost deceptively simple….water and animal bones simmered for hours into an immune-boosting, protein-rich stock. The benefits of the brew seem to be endless…from strengthening the gastrointestinal tract, while giving your body amino acids and important minerals such as potassium, proline and glycine.

2 – Good Fats – Don’t be afraid of fat! Eating avocado each day keeps the doctor away! Okay, maybe I made that saying up, but in moderation, healthy fats promote gut healing. My favorites are avocado, coconut oil, and salmon. 

3 – Fermented Foods – Foods that are fermented (such as sauerkraut, kimichi and kombucha) contain probiotics that help destroy bad bacteria (like candida), which helps your gut health. Probiotics are actually the “good” bacteria — or live cultures — just like those naturally found in your gut. These active cultures help change or repopulate intestinal bacteria to balance gut flora. This functional component may boost immunity and overall health, especially GI health. They also help balance the pH of your small intestines and stomach.

4 – Steamed Veggies– You already know by now that eating a hearty amount of vegetables is forefront in getting fit and staying healthy. But, steaming non-starchy veggies such as asparagus and kale is also an essential part of having a healthy gut lining. Try steaming a few pieces of asparagus and wrapping it with a lean slice of turkey. This will help curb your hunger throughout the day and keep you satisfied.

Eliminate These 4 Inflammation-Boosting Foods:

1 – GMO – Research from the Journal of Environmental Sciences shows that GMO foods cause organ inflammation and  destroy the probiotics in your gut.

2- Gluten – It’s tough to digest, unless it’s gone through a sprouting or sourdough process.

3 – Dairy from Cows  – Go for unsweeteened almond milk instead!

4 – Sugar – “Sugar, not fat, is the real villain that steals our health and sabotages our waistlines!” – Mark Hyman