Nutritionist shares 8 top tips to beat the belly bloat

Resident Healthy Mummy nutritionist Elisha Danine has given us her eight TOP TIPS for getting rid of that pesky belly bloat.

Incorporate these ideas into your daily routine and then sign up to the 28 Day Weight Loss Challenge to budge that belly fat for good.

1. Make water your number one drink 

Many people don’t realise they drink a lot of their calories; 2 x 600ml bottles of soft drink contain as many as 500 calories – this could be the difference between losing weight and hitting a plateau.

Here are some tips to up your water intake.

2. Make your own iced green tea

The catechins in green tea – called Epigallocatechin gallate (EGCG), have a proven effect on metabolism and weight loss.

HOW TO: Make a pot of green tea and cool. Place in a jug with a squeeze of lemon and/or some mint leaves or fruit slices and refrigerate until cold. Then you’ll always have a healthy, refreshing drink on hand.

3. Chew your food well before swallowing

Your stomach doesn’t have teeth so chewing your food better will reduce the amount of air you swallow with the food (a cause of bloating).

It also makes you eat slower, which is helpful in reducing food intake – therefore helping you to eat smaller portion sizes.

4. Reduce gluten if needed

Many people have a gluten allergy or intolerance and are unaware. Bloating, constipation and gas are all possible side effects caused by gluten-containing foods.

If you notice bloating or side effects after eating foods high in gluten then eliminating ingredients such as barley, rye, oats and wheat for a period of 4 weeks will help establish whether you have an intolerance or not. Speak to a medical practitioner or nutritionist to discuss the issue further.

5. Reduce dairy

Like gluten, dairy can cause similar side effects such as bloating, gas and diarrhoea.

If you have an intolerance to dairy, start by minimising cheese and milk from the diet, keeping in beneficial dairy such as yoghurt.

6. Eat fermented foods

These foods have a probiotic effect on the gut, helping to produce more good bacteria. These good bacteria help keep our weight in check by preventing obesity.

Some easy to make fermented foods include kombucha, kefir water and sauerkraut.

7. Avoid foods high in fructose

Fructose is usually better tolerated in the presence of glucose. This means food containing at least as much glucose as fructose are often better tolerated by the body than just foods high in fructose. Fructose intolerance can lead to bloating immediately after eating.

If you suspect you have an intolerance to fructose then seek medical advice
or go to a nutritionist to confirm your suspicions.

If you do have an intolerance, foods to avoid include: apples, dates, figs, blueberries, mango, watermelon and grapes.

Healthy Mummy Smoothies are proudly free of fructose.

8. Add digestive enzymes

These help when a deficiency in certain enzymes in the body prevent food from being broken down properly and absorbed. If you lack any of the important enzymes such as lactase, protease or lipase, you may encounter bloating soon after eating.

Enzymes can be purchased in capsule form from a health food shop or naturopath and should be taking whilst eating each main meal.

9. Try our Tummy Smoothie with probiotics (bonus tip!)

How Lauren lost 15.1kg and beat the belly bloat

Lauren Da Silva has lost 15.1kgs* and completely transformed her body and mind with The Healthy Mummy’s 28 Day Weight Loss Challenges.

No more excuses

It was then that Lauren finally signed up to the 28 Day Weight Loss Challenge.

“The Challenge is the absolute best thing EVER, to not only lose weight safely but to teach you and your family what a healthy lifestyle really is,” says Lauren.

“Even though I am at my goal weight now I still follow the meal plan and have a Healthy Mummy Smoothie every day for breakfast. It is just so easy.”

“The meals are so simple yet so delicious and nutritious and there are always so many amazing new recipes being created. I’m a better mum because of this program.”