Feeling bloated, heavy after eating, or constipated is very common. But instead of looking for miracle remedies to “cleanse” your intestines, the best thing to do is help your body out with good habits. The body already knows how to detox itself.

Here are the key points to say goodbye to bloating:
Why do you get bloated? Because of not eating enough fiber, not drinking water, moving too little (a sedentary lifestyle), eating too much junk food (ultra-processed foods), swallowing too fast, stress, or food intolerances.

Fiber is the secret: It works like a natural broom for your intestines. You can find it in oats, apples, pears, plums, legumes, chia, and flaxseeds. Add it to your diet little by little and with plenty of water so it doesn’t feel heavy on your stomach.

A helpful little juice: You can blend 1 glass of water, 1 green apple, the juice of half a lemon, and 1 tablespoon of chia seeds. Let it sit for a bit so the chia swells up, and drink it with breakfast or between meals. It’s a great extra, but it doesn’t work miracles.
Habits that save you: Drink plenty of water, get moving (walk or swim to stimulate your intestines), eat fermented foods like yogurt or kefir for your gut microbiota, and respect your meal schedules.