Resident Healthy Mummy nutritionist Elisha Danine has given us her eight TOP TIPS for getting rid of that pesky belly bloat.
8 top tips to beat belly bloat
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.
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 yogurt.
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.
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.
Incorporate these ideas into your daily routine and then sign up to the 28 Day Weight Loss Challenge to budge that belly bloat for good. Enjoy the meals and snacks and lose weight in a healthy way!