BEAT THE BLOAT!
Are you tired of feeling like a blowfish after you’ve eaten a meal?
The good news is we’ve found 10 foods that can help you to beat the belly bloat! Hurrah!
10 reasons you could be bloated
Bloating and gas are usually linked to what and how we eat. But there are some things that we can do and eat that may help.
1. Portion size
One of the most common causes of bloating is overeating.
Managing your portion sizes can be a very effective way to decrease that uncomfortable bloating feeling directly after a meal.
2. Eating rich and fatty foods
Fatty foods generally take longer to digest than proteins or carbohydrates.
While this means that they keep the stomach full for longer, it can also result in some discomfort while the fat is being digested by your body.
Fats play an important role in your diet, and you don’t want to exclude them altogether.
The Healthy Mummy 28 Day Weight Loss Challenge meals are designed by nutritionists and include all food groups, including the healthy fats!
Learn more about the challenges and or download a sample meal plans here.
3. Eating too fast
Eating too fast or ‘scoffing’ your food down can result in bloating after a meal.
Try decreasing that post meal discomfort by slowing down and sit down to eat your meal whenever you can.
The second most common cause of temporary bloating is from gas.
According to medical experts, about half of the gas in the digestive system is swallowed air. The rest is produced by bacteria in the gut that helps to digest our food.
You can reduce the gas by not drinking through a straw, chewing gum and drinking carbonated beverages, as these can increase the amount of air that is swallowed.
Some of the more common bloat-inducing foods to be aware of are:
- Beans and lentils
- Fruits and vegetables
- Sweeteners (refined sugars and alcohol)
- Dairy products
- Whole grains
10 foods to help you beat the bloat
According to several leading health websites and experts, these foods are listed among the top 10 to help you reduce the bloating.
Fennel seeds contain a compound that relaxes GI spasms, allowing gassy cramps to subside and giving you relief from the bloat. You can chew on seeds directly or sip on fennel tea.
Fennel seeds are also meant to be great for controlling bad breath. Good to know!
2. Cayenne pepper
If you enjoy a bit of spice in your meal, then you may be interested in adding a little cayenne pepper to your next kitchen creation!
The capsaicin in cayenne pepper reduces gas and bloating because it increases the flow of digestive enzymes through your intestines. Probably a good idea to have a toilet nearby too!
Try this recipe for Spicy Stuffed Capsicum.
Please note: Avoid using if you have gastrointestinal ulcer or gastro-oesophageal reflux. Also, be sure to use cayenne pepper in small amounts, as large doses may cause pain and discomfort.
Ginger contains a digestive enzyme called zingibain, which helps the body break down protein.
It also has anti-inflammatory and antibacterial properties and works wonders on bloat.
So, sipping on ginger tea before, during, or after a meal will help your body to stimulate saliva, bile, and gastric juices that aid in digestion.
Here’s our delicious recipe for Honey, Lemon And Ginger Chicken Stirfry.
Melons are a natural diuretic and can help to flush excess water and salt from your system as well as act as a natural electrolyte replacement.
Why not add them to your next fruit inspired smoothie?
Bananas really are the most convenient fruit aren’t they?
They come in their own package and are the perfect option for a quick snack or smoothie booster.
Bananas have a high level of potassium, which is a go to nutrient for belly flattening! Potassium also helps to regulate your sodium (salt) intake. Win win win!
6. Apple cider vinegar
Apple cider vinegar beats the bloat by keeping your gut bacteria healthy.
If you are going to take it ensure you buy the version that is raw and unfiltered and has the ‘mother’ in it (a stringy mass of yeast and live bacteria left over from the fermenting process).
While the pasteurised and filtered versions may look more attractive, they’ve lost all their nutrient content.
Numerous studies have also shown that acetic acid (the main component of apple cider vinegar) may be beneficial for weight loss or maintenance.
Not sure how to consume apple cider vinegar? You can take this straight or enjoy a small amount (e.g. 1 tablespoon or less) diluted in warm water.
7. Kiwi fruit
Kiwi fruit is high in fibre and hydrating so it gives your bowels a good kick start!
A study done by researchers in Pacific Asia found that IBS sufferers who ate two kiwis a day for four weeks had less constipation and overall fewer IBS symptoms than those who didn’t. Add it to your shopping list ladies!
Our Supergreen Smoothie recipe contains kiwi fruit. It is high in vitamin C so it will keep you energised all day. A perfect addition to a weight loss diet! See FULL RECIPE here.
Lemon is one of the most common diuretics and ways to detox.
Lemon polyphenols (chemicals compounds found abundantly in natural plant food sources, high in antioxidants) have been shown to aid in weight loss and reduce inflammation in the digestive tract, which can relieve the balloon in your belly.
Adding a slice of lemon to a glass of warm water in the morning is a great way to start your day!
Pineapples are packed with fibre and have a mild diuretic effect. Try adding a little pineapple to your next HM Smoothie for some added but natural sweetness!
10. Green tea
Green tea is an excellent source of antioxidants as well and it also has some diuretic benefits.
Studies have shown that green tea can reduce inflammation in your digestive tract by keeping your epithelial cells (the cells that make up the outer surface of your organs) healthy.
Well, there you have it! 10 foods that are thought to help reduce the belly bloat on the 28 Day Weight Loss Challenge.
The Healthy Mummy help you with belly fat reduction!
Wanting to shift your belly flat, take charge of your weight and improve your overall health and fitness? Then be sure to check out our 28 Day Weight Loss Challenge!
Think of the challenge as the best value personal trainer, dietitian, meal planner, chef and motivational coach that you have access to every day – without the high cost and all created JUST FOR MUMS.
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