How to ease gluten bloat

Expert insight: 

Eating something you’re sensitive to can cause bloat, fatigue, and nausea as your body tries to get rid of the food. Fasting speeds that up by allowing your digestive system to focus on processing the offending ingredient without distraction, says Bethany Snodgrass, holistic health coach and operations manager at the Equinox Fitness Training Institute in New York City. 

The bottom line:

Fast for 13 to 14 hours post-consumption, at which point your symptoms should fade, Snodgrass says. Avoid rigorous workouts until after your next meal.