Avoid the Bloat!


Hi friends! One of the number one things a lot of people struggle with when it comes to food is bloating.

Weather it is a celebratory dinner, festive weekend or Sunday brunch - the dreaded bloating, fatigue and extremely full feeling tends to follow the overindulgent meal(s).

I’m here to help you combat that bloated feeling, but also help you shift the mindset around these festive times and celebratory meals.

Here are my top 6 tips:

1.     Have the right mindset: 

Go into the meal/weekend with the right mindset. Do not think of it as a free pass or a reason to throw away any healthy habit. We can still enjoy an amazing spread without overdoing it or ignoring our bodies need for balance. Instead of chalking it up as a total wash, still go about your day as you normally would. Have a healthy breakfast, try to move your body and listen to your body when it is telling you it is full, all as you do every other day.

2.     Eat light to heavy:  

The principles of food combining state that we digest light foods faster, so they suggest we eat them first to aid the digestive process and prevent bloating, gas, etc. Start your day with a fresh fruit salad (fruit is the lightest food we can eat), smoothie or green juice. Before the “big meal” have a huge salad. The enzymes in the raw leafy greens with help to digest the heavier foods to come. Also, raw veggies are water-containing and alkaline, which will help to decrease inflammation and bloating.

3.      Perfect pairings:  

On the topic of food combining, if you really want to take it seriously, you can perfectly pair your plate to really avoid bloating and fatigue. One of the main principals is at your meals to have either a carb or protein, not both. The reality is, our bodies digest animal proteins and starches at different speeds, so eating them together is a recipe for disaster. If you choose to have meat, pair it with leafy greens and non-starchy veggies like carrots, cauliflower, Brussel sprouts, and green beans. If you want to have the carbs you can have all veggies, grains (like quinoa) and avoid meat.

4.     Give the gut a hand:

Help your stomach by drinking warm water with lemon first thing in the morning or after your meal, or even throughout the day. Lemon has an alkaline effect when digested in the body and therefore helps with digestion and inflammation. I also enjoy drinking herbal teas after a large meal, and both peppermint or ginger tea help with digestion.

5.     Move and sweat:

Do not use a festive day or weekend as an excuse to skip your workout. One day off is totally normal (and needed!) but just because you are home for a holiday or away for a weekend, doesn’t mean you need to lay on the couch the entire time. Even if it is a 30-minute workout video, or long walk with a friend or family member, be sure to move your body.

6.     Be present:

Last but certainly not least, be present. No matter what you choose to eat, or how you combine your food, just be present with your family and friends. Enjoy the time with loved ones and don’t get too caught up in calories or what’s on your plate. You now have some tools you can use, but if you choose to indulge, do so mindfully and with a sense of enjoyment and ease, not worry and stress.

As always, I am here to offer support. If you have any questions or concerns reach out by heading over to my Connect page!

With love,


Nicolette Ficchi