10 easy ways to beat belly bloating

It’s really annoying when you put the time and effort into achieving your desired weight loss, only to find that your tummy still looks and feels full and rounded.

If you experience regular bloating, you’re not alone. The majority of women experience some form of the condition at some stage. Usually, you can blame the bloat on water retention, a build up of gas in your tummy or even constipation.

You may find that certain foods cause your tummy to puff up or you might notice that your jeans feel that little bit tighter just before your period is due. Whatever the cause is, bloating can be both aesthetically annoying AND uncomfortable.

Luckily, bloating can be treated, meaning that you’ll finally be able to see the result of all the hard work you’re putting into your weight loss and healthy lifestyle.

10 easy ways to beat belly bloating

1. Be picky about what you put on your plate

Heavy and carb-rich foods, especially those with a high GI, are the primary food-based cause of bloating. Try and steer clear of these kinds of foods and instead fill your plate with goodies like tomatoes, spinach and nuts. These foods are all high in potassium, which helps regulate the fluid levels in your body.

If you’re a fan of tomatoes, try our Italian tomato and spinach risotto (pictured above) recipe for dinner!

2. Shelve fizzy drinks

Fizzy drinks like soft drinks and mineral waters can cause your tummy to puff out, due to the carbonation. Soft drinks are best avoided when trying to lose weight anyway but if you’re a fan of soda or mineral water, try alternating one glass of fizzy stuff for one of regular.

3. Assess your sweeteners

 

Artificial sweeteners found in many popular diet foods can cause some people to bloat quite severely due to the body’s reaction to their consumption. The Healthy Mummy Smoothie range contains NO artificial sweeteners. Try using natural sweeteners such as honey and stevia in your sweet treats.

Our Choc Chip Cookie Dough Bliss Balls (pictured above) are so easy to make, and are a great, healthy alternative when you fancy something sweet!

4. Prepare for your period

If you tend to puff up right before your period is due, try upping your calcium and magnesium. Both nutrients have been found to have a positive impact on reducing PMS symptoms, including bloating.

5. Add parsley to your meals

Parsley is a natural diuretic meaning that it helps relieve water retention. Sprinkle some on top of a stew or soup to reap the benefits.

6. Consider a probiotic

Probiotic supplements are designed to keep your bowels regular and prevent bloating. Women with IBS are often encouraged to take a high potency probiotic to help relieve their symptoms, one of which is severe bloating. Try taking a tablet in the morning for good gut health.

7. Exercise regularly

8. Sip a cup of tea

Peppermint and ginger tea are both wonderful to soothe sore tummies. If you’re feeling bloated after a large meal, a cup of herbal tea can help de-puff quick smart.

9. Dose up on fibre

A regular intake of fibre can help prevent constipation and in turn, bloating. Try eating oats or bran or adding them to your Healthy Mummy smoothies or baked goods if you are severely lacking in fibre.

But note the Healthy Mummy smoothies are already high in fibre at 6g per smoothie, so make sure you are increasing your water intake if you are increasing your fibre. We should be aiming for at least 30g of fibre per day.

10. Drink up

Upping your water intake can help beat the bloat as water flushes waste and other nasties out of our systems. Try carrying a water bottle around with you or making sure you drink a big glass each time you have a meal or snack.

Want to beat the bloat for good? Check out the 28 Day Weight Loss Challenge

Our 28 Day Weight Loss Challenge is a family-friendly, breastfeeding-safe program designed FOR MUMS to help them tackle their health and lose the baby weight. 

Every week you are given a different meal plan to follow and each month we add NEW recipes to our Challenge Recipe Hub. That way, you’ll never get bored and stay on weight loss track while digging into healthy, yummy recipes.

Learn more about our 28 Day Weight Loss Challenge HERE.