8 Ways To Avoid & Reduce Bloating For A Flatter Tummy
Do you have an event or night out coming up and you want to feel sexy in a figure hugging dress?
Or maybe you've got a summer holiday and want to feel confident in your bikini.. but you're terrified that you're bloating will strike and you'll end up looking 6 months pregnant?
If you're anything like me, I swear EVERYTHING makes me bloated. I mean everything.. from a glass of water to breathing and especially THAT time of the month.
Bloating SUCKS and it can make us look and feel fatter than what we are.
It can damage our confidence and can stop us from wearing the gorgeous new dress we had planned to wear or it can make you feel self conscious lying by the pool to strolling along the beach.
Bloating affects each of us differently, what causes bloating in one person may not cause bloating in another. This can make it hard to pin point the culprit, so a lot of the time we have to go off instinct or trial and error to try and solve the problem.
Luckily enough, there are certain tactics that will work for most people to relieve or avoid the effects of an inflated mid section.
Here are my top tips to try the day before and day of a special event to help you have a flatter belly:
1. Eat smaller meals more often.
Which is the complete opposite to the way I like to eat but it works. There's less work for your digestive system to do so it can focus on reducing gas and inflammation.
2. Avoid cruciferous vegetables.
Such as broccoli, cauliflower, kale, cabbage and sprouts.. which are extremely good for you and should make up a large portion of any healthy diet but best to avoid before a night out because they cause gas.
3. Drink LOADS of water.
This may sound counter productive as water can make you feel full but getting your 2 - 3 litres of water in will help you flush out anything that cause be causing gas in your intestines it can also reduce water retention. Weird right.. drink more water and your body will hold onto less water.
4. Steer clear of artificial sweeteners.
While there's no clear research that artificial sweeteners cause us the damage they're portrayed to cause, they do make us bloated. They could be hiding in your protein powder, protein bars, diet drinks or low fat products. If you can't avoid sweet stuff for the day then stevia is the sweetener you want.
5. Combine fresh lemon juice with a peppermint tea.
Mint is a popular favourite for people with IBS and digestive problems. Apparently it works as a relaxant for your intestinal muscles which then allows you to release any built up gas. Nice! Fresh lemon juice works by getting the digestive juices fired up, creating less work for your intestines therefore less build up of waste.
6. Avoid fructose.
A sugar found in fruits and some processed foods. Like cruciferous vegetables, fruit should play a role in every diet for it's health benefits BUT the fructose found in fruit may cause bloating. Cutting them out for 1-2 days for a flatter belly is totally fine.
7. Avoid common culprits.
Only you will know what causes bloating for you but common culprits include sugar, wheat (bread, pasta, cereals), dairy/lactose (cheese, milk), beans and the above mentioned cruciferous veg and fruit.
8. Don't get constipated.
Unfortunately some of us are more prone to getting blocked up than others and this can be hard to control, however, you can take steps to ensure your bowel movements are (hopefully) more regular. Such as exercising, eating enough fibre (from vegetables not listed above) and drinking a lot of water.
Okay, so you need to avoid certain vegetables, fruits, grains, sugars, sweeteners and liquids when you want to feel good in a slinky dress or skimpy bikini. So what can you eat??
Foods that I eat the day before and day of an event, night out or bikini day that keep me full, satisfied and NOT bloated include:
- Lean proteins (chicken, turkey, pork loin, lean beef & fish)
- Red pepper/capsicum
- Sweet potato
- Nut butter
I will create 1-2 days of meals from these main foods but like I said, we're all different and what works for me might not work for you. A good place to start is to download my free healthy grocery guide.
With this guide you can learn which foods to avoid and which foods to create non bloating meals from.
Wishing you and your flatter belly all the best ;-)