Landis Nutrition and Functional Medicine

If you feel puffy no matter what you eat, these foods support inflammation and fluid balance so your body can clear what it doesn't need. Fresh and easy to find all summer long! ⬇️

🌿 Arugula: Supports liver detoxification pathways that help your body process excess hormones and inflammation.
🌱 Parsley: Acts as a natural diuretic that may help reduce water retention and support circulation.
🍍 Pineapple: Contains bromelain, an enzyme that supports digestion and helps calm inflammatory swelling.
🥬 Fennel: Traditionally used to support digestion, reduce bloating, and ease fluid retention.
💚 Celery: Provides potassium and hydration support, which may help regulate excess water retention.
🍵 Green tea: Rich in antioxidants that support circulation and help reduce oxidative stress linked to puffiness.
🥒 Cucumber: High water content and antioxidants help flush excess sodium and support gentle fluid balance.
💛 Ginger: Supports circulation and digestion, and may help calm the inflammatory response tied to swelling.

Puffiness that shows up daily isn't something to just live with. It's often a sign that inflammation, hormones, or fluid regulation need a closer look.
If that's you, book a consult and let's find your root cause. Link in bio. 🔗

How to increase your fiber intake without the bloating 🥒 ⬇️

Fiber supports gut health, hormones, and blood sugar, but ramping up too fast can backfire. Here's how to do it right:

1️⃣ Go slow. Increase fiber gradually over several weeks, not days. Your gut microbiome needs time to adapt.

2️⃣ Hydrate accordingly. Fiber needs water to move through your system. More fiber without more fluids is a recipe for bloating and constipation.

3️⃣ Balance soluble and insoluble. Soluble fiber (oats, flax, beans) feeds your microbiome and slows digestion; insoluble fiber (veggie skins, whole grains) adds bulk. Most people need both, in the right ratio for their gut.

4️⃣ Watch your FODMAP load. Some high-fiber foods (garlic, onions, legumes, apples) are also high FODMAP and can trigger bloating in a sensitive gut, especially if IBS is already at play.

5️⃣ Support digestion, not just intake. Chewing thoroughly, eating slowly, and pairing fiber with adequate protein and fat all help your gut process it well.

6️⃣ Spread it throughout the day. A big fiber load in one sitting is harder on digestion than smaller amounts spaced across meals and snacks.

7️⃣ Move your body. Gentle movement like walking after meals supports motility and can ease the bloating that comes with a higher fiber intake.

8️⃣ Listen to your gut. Ongoing bloating isn't something to push through. It's often a sign your gut needs a personalized approach, not just more fiber.

Struggling with bloating no matter what you try? That's exactly what functional testing is for. Book a consult and let's find your root cause. 🔗 in bio