De-Bloat Gummies
literally not pregnant here, just bloated
I low-key think I’m the bloating queen.
It’s certainly not a title I want, but I do think it’s a title I’ve earned.
I’ve had times where I was so bloated that I not only looked pregnant, but I honestly looked like I was about to go into labor. Not only was this bloating physically uncomfortable, but it also severely detracted from my life. It would make me feel more frustrated and overwhelmed, I would have a hard time getting dressed, and as a result I would isolate myself and hide, which only negatively affected my mood.
Bloating Causes
There are a lot of different potential causes of bloating. In Blush ep 179, “Your Questions Answered: Bloating, Bickering, & Bowel Movements,” [you can listen anywhere you listen to podcasts, including Apple here, and you can WATCH the whole thing on Spotify (available here)] I list 9 of them:
Gas and Air Swallowing (Aerophagia): Swallowing air while eating or drinking quickly, chewing gum, or smoking can lead to the accumulation of gas in the digestive tract, causing bloating and distention.
Digestive Disorders: Conditions such as irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), lactose intolerance, and celiac disease can cause bloating and distention due to impaired digestion, malabsorption, or sensitivity to certain foods.
Constipation: Slow transit time in the digestive tract can result in stool accumulation, leading to abdominal distention and discomfort. Constipation can be caused by inadequate fiber intake, dehydration, lack of physical activity, medications, or underlying medical conditions.
Fluid Retention (Edema): Excessive sodium intake, hormonal fluctuations (such as during menstruation or pregnancy), certain medications, kidney or liver disorders, and heart failure can lead to fluid retention in the body, including the abdominal area, causing bloating and puffiness.
Overeating: Consuming large meals or eating too quickly can overwhelm the digestive system, leading to bloating and distention as the stomach expands to accommodate the food.
Intestinal permeability: Some individuals may experience bloating and digestive discomfort after consuming certain foods to which they are intolerant or sensitive, such as dairy products (lactose intolerance), gluten-containing grains (celiac disease or non-celiac gluten sensitivity), or high-FODMAP foods (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). The sensitivities are usually a sign of intestinal permeability, rather than the food itself. When you rebuild your gut lining, the sensitivity should go away
Artificial Sweeteners: Some artificial sweeteners, such as sorbitol, mannitol, and xylitol, can be poorly absorbed in the digestive tract and ferment by gut bacteria, leading to gas and bloating in susceptible individuals.
Stress and Anxiety: Psychological factors, such as stress, anxiety, and emotional tension, can influence gastrointestinal function and contribute to bloating and abdominal discomfort through the gut-brain axis.
Harmful Microorganisms: like parasites, candida, etc. can all cause bloating
Location & Timing of Bloating
To treat bloating, I think it’s always useful to try to get the root of why it’s happening first. That way you can treat the actual condition, rather than the symptom. The most effective way to do that is to get a stool test. Short of that, the location & timing of your bloating can give some information:
Bloating in the upper abdomen, during eating but up to 30 minutes after: can be a sign of delayed stomach emptying (gastroperisis), ulcers, or h.pylori.
Bloating in the mid abdomen, 30 min after eating up to 2 hours after: can be a sign of Crohn’s, intestinal permeability, or SIBO
Bloating in the LOWER abdomen, irrespective of eating: usually constipation, but could be pelvic floor dysfunction or something with the large intestine, like candida
Obviously this is not dispositive, and in no way shape or form should this ever substitute professional medical advice, or delay you in seeking that.
DeBloat Gummies
Like I said, treating bloating requires diagnosing & treating the underlying cause.
That being said, you may find these gummies helpful because the ingredients are picked to address a lot of the underlying causes of bloating.
They’re made with a whole grapefruit (peel, seeds, and all!), 1/2 pineapple, ginger, Irish Sea moss, agar, and that is it! Now I will warn you: these gummies are INTENSE. I find the texture to be addictive, but the flavor is…intense? I can’t think of a better word. It’s definitely bitter, but also has a spice from the ginger & grapefruit peel. The flavor really grew on me over time, but they are bitter by design. If you want to make them more palatable, might I suggest removing the grapefruit peel. This will make them less bitter, although likely less effective too.
The Benefits
The ingredients in these gummies were picked to be supportive of your overall gut health, addressing most of the potential causes of bloating. Specifically:
Pineapple & grapefruits, especially when consumed whole with the peel, are rich in dietary fiber, including both soluble and insoluble fiber; and sea moss & agar agar are rich in soluble fiber. Soluble fiber absorbs water in the digestive tract, forming a gel-like substance that helps soften stool and promote regular bowel movements, thereby reducing the risk of constipation-related bloating. Insoluble fiber adds bulk to the stool and helps promote bowel regularity, further supporting digestive health and reducing bloating.
Ginger possesses carminative properties, meaning it can help alleviate gas and bloating by relaxing the gastrointestinal tract and reducing spasms. Pineapple also contains natural sugars and enzymes that may help break down gas-producing foods more efficiently, facilitating the release of trapped gas. This can provide relief from discomfort associated with gas accumulation in the intestines.
In addition to its carminative properties, ginger exhibits anti-spasmodic effects that help relax the smooth muscles of the digestive tract. This can reduce cramping and abdominal pain associated with bloating, providing symptomatic relief and promoting comfort.
The peel of grapefruits contains pectin, a type of soluble fiber that forms a gel-like substance in the digestive tract; and Pectin can help regulate bowel movements by softening stools and promoting regularity, thus reducing the likelihood of bloating associated with constipation.
Studies suggest that ginger may accelerate gastric emptying, the process by which food leaves the stomach and enters the small intestine for further digestion. By promoting faster transit through the digestive tract, ginger can help prevent food from lingering in the stomach, reducing the risk of bloating and discomfort after meals.
The peel and seeds of grapefruits contain compounds that act as prebiotics, and sea moss & agar agar have soluble fiber that acts as a prebiotic, providing nourishment for beneficial bacteria in the gut. These bacteria ferment the fiber and produce short-chain fatty acids (SCFAs), such as butyrate, acetate, and propionate. SCFAs play a crucial role in maintaining a healthy gut environment, supporting intestinal barrier function, and modulating immune responses. By promoting the growth of beneficial bacteria, sea moss & grapefruit helps maintain a balanced gut microbiome, which is essential for optimal digestion and reduced bloating.
Pineapple & grapefruits contain natural enzymes like bromelain, a mixture of proteolytic enzymes known for their protein-digesting properties. Bromelain aids in the breakdown of proteins in the digestive tract, facilitating more efficient digestion and reducing the likelihood of bloating caused by undigested food particles. Additionally, bromelain has been shown to have anti-inflammatory properties, which can help reduce inflammation in the digestive tract and alleviate bloating associated with gastrointestinal inflammation.
Bloating is often accompanied by feelings of nausea or discomfort. Ginger has a long history of use as a natural remedy for nausea and vomiting, including motion sickness, morning sickness during pregnancy, and postoperative nausea. By reducing feelings of nausea, ginger can indirectly alleviate bloating-related discomfort and promote a sense of well-being.
Some research suggests that agar agar may help regulate blood sugar levels by slowing down the absorption of glucose in the digestive tract. This effect can help prevent rapid spikes and crashes in blood sugar levels, which are associated with fluctuations in energy levels and mood. By promoting stable blood sugar levels, agar agar may indirectly contribute to reduced bloating and improved digestive comfort.
Ginger contains bioactive compounds like gingerol and zingerone, which have been shown to stimulate the production of digestive enzymes such as lipase, amylase, and protease. These enzymes aid in the breakdown of fats, carbohydrates, and proteins, facilitating more efficient digestion and reducing the likelihood of bloating caused by indigestion.
Grapefruit, sea moss, & pineapple are composed mostly of water, which can help promote hydration and support regular bowel movements. Proper hydration is crucial for maintaining healthy digestion and preventing constipation, a common contributor to bloating.
Agar agar has the ability to absorb water and swell in the digestive tract, which can contribute to increased hydration. Adequate hydration is essential for maintaining healthy digestion and preventing constipation, both of which can lead to bloating. By providing hydration and supporting optimal fluid balance in the body, agar agar helps alleviate bloating and promotes overall well-being.
Emerging research indicates that pineapple & ginger may exert beneficial effects on the gut microbiota, the diverse community of microorganisms residing in the intestines. By promoting the growth of beneficial bacteria and inhibiting the proliferation of harmful pathogens, ginger can help maintain a healthy balance of gut flora, which is essential for optimal digestion and reduced bloating.
Sea moss contains electrolytes such as potassium, magnesium, and sodium, which play a key role in regulating fluid balance in the body. Proper fluid balance is essential for preventing water retention and bloating. By replenishing electrolytes and supporting optimal fluid balance, sea moss helps reduce bloating and promote a healthy digestive system.
Grapefruits, pineapple, sea moss, & ginger contain bioactive compounds like antioxidants, bromelain, flavonoids, sulfated polysaccharides, and vitamin C, which possess anti-inflammatory properties. Inflammation in the digestive tract can contribute to bloating and discomfort. Consuming these gummies may help reduce inflammation and promote healing of the digestive mucosa, leading to improved digestive function and reduced bloating.
Some evidence suggests that grapefruits may have mild diuretic effects, promoting urine production and reducing water retention. This may help alleviate bloating associated with fluid retention, especially in individuals prone to edema or bloating during menstruation.
There is some evidence that suggests that grapefruit seeds that be helpful for fighting harmful microorganisms like candida, parasites, and harmful bacteria.
Agar agar has mild laxative effects, which can help stimulate bowel movements and relieve constipation. By promoting regularity in bowel movements, agar agar helps prevent the buildup of waste materials in the digestive tract, reducing the likelihood of bloating and discomfort.
Some proponents suggest that sea moss & agar agar may help support detoxification processes in the body, including the elimination of toxins and waste products. By binding to toxins and promoting their excretion through the digestive tract, these gummies may help reduce bloating and improve overall digestive health.
The Recipe
Ingredients:
1 whole organic grapefruit, with peel
2 knobs organic ginger
1 cup packed down dried golden sea moss (43ish grams)
3 tbsp agar powder + 1/4 cup water
1/2 cup water
1/2 a pineapple
Instructions:
rinse the sea moss several times
soak sea moss in room temperature water for 4-8 hours, or whatever the package instructions are (put it in a MASSIVE jar or bowl to cover, the moss expands quite a bit while soaking)
wash the grapefruit really well
chop grapefruit & pineapple
peel the ginger
strain the sea moss & rinse
blend the 1/2 cup water, pineapple, grapefruit, ginger, and sea moss until super smooth
stir agar + 1/4 cup water in a microwave safe bowl and microwave for 30 seconds at a time until it starts to become less transluscent & thicker
add the agar mixture to the blender & blend with everything else
pour in molds to set (I used a 9x9 brownie pan) and set aside for 30ish minutes to set. it technically doesn't even need refrigeration! If you used cute little shaped molds, just pop them out & eat. if you used a baking dish, like me, cut the gummies into bite-sized pieces
Links from this Recipe
Here are some of the products & brands that I used:
I use this brand of agar
I really like this brand of Sea Moss. It’s the least sandy of all the brands I’ve tried
I used the square silicone bakeware from this set
For More on Bloat & Gut Health
To hear this stuff, plus supporting your body’s elimination pathways, chronic constipation, things you can do to fight constipation, acne & dull skin, irritability, bickering, and more, listen to Blush episode 179, “Your Questions Answered: Bloating, Bickering, & Bowel Movements,” where we dive DEEP into all these concepts. You can listen anywhere you listen to podcasts, including Apple here, and you can WATCH the whole thing on Spotify (available here).
