Beat The Bloat
Do you ever wonder why you start the day looking lean then by the end of the day could pass off as 6 months pregnant?
This time of year, we are bombarded with ads about getting lean and reminded about the health goals we fell short of achieving. I also get asked by clients, how to achieve results fast trying desperately to prepare for New Year’s Eve events.
Wanting to look your best this time of year at celebrations and reunions with your family and friends, is a totally normal human behaviour. We all do it, I for one. The great thing is that with a few tweaks to your meals, we can decrease the amount of gas and bloating you experience. It’s about eating consciously and with purpose.
While it is usually encouraged to consume vegetables as part of a healthy balanced meal plan, some types of vegetables are the biggest cause of gas and bloating. If you are looking to decrease the amount of bloating before an event being mindful of the timing you consume these foods may give you the desired results.
The vegetables in question are cruciferous vegetables. They include broccoli, brussel sprouts, cabbage, cauliflower, and kale as well as salad mixes containing rocket, bok choy, collard greens, radishes, and watercress. These foods are a great source of vitamins A, C, and K, as well as folate. These foods are also known to have antioxidative properties and so, they are great foods to consume.
Cruciferous veggies are low in calories and high in fibre, they also help to stabilise blood sugar all while keep you feeling full. The phytonutrients found in these foods have also been shown to reduce inflammation.
The main issues we have with these foods are that they can be difficult to digest and contain sulphur. When these foods break down in the intestines, they form compounds that create that sulphur like smell. Cruciferous veggies also contain raffinose, we do not have the enzymes to digest this compound causing gas and bloating from undigested foods fermenting in the gut.
It is important to understand that these foods are healthy and important foods in the balanced diet. The removal of these foods is not recommended on a long-term meal plan, but merely to understand how these vegetables can affect your bloating, gas and comfort levels.
How to take action?
Swap it don’t stop it- For example, use zucchini noodles instead if cauliflower rice and Instead of a watercress or rocket salad, try baby spinach.
Cooking your vege- cooking food starts the breakdown process so, swapping raw vegetables for cooked options is a go to.
Consume potassium rich foods- add foods that help to regulate the body’s fluid balance. For example, avocado, banana, sweet potato, pumpkin, tomatoes, and oranges.
Add Natural diuretics- Some foods are natural diuretics decreasing fluid retention such as asparagus, beets, celery, and apple cider vinegar.
Add herbs and spices- Some herbs have also been known to decrease gas and bloating like fennel, peppermint, ginger, parsley, dandelion, nettle and horsetail. Using some of these or a combination in teas are a great kick starter.
Avoid these foods- they cause water retention. Carbonated drinks, artificial sweeteners, refined sugars, and excessive salt use.
Cut out processed starchy foods - as they retain water in the body, examples are pastas, breads and cereals, if you can’t avoid these foods then opt for whole-wheat wholegrain instead.
Avoiding lactose - especially for those who are intolerant can really help to beat the bloat, opting for plant based dairy options or lactose free should help.
Know your gut- Take the time to be aware of how certain foods affect your gut. Is there a common reaction after consuming dairy? Or wheat? Or legumes?
Feeling uncomfortably gassy or bloated after a celebratory meal with friends or family? Want to decrease that bloat so you feel comfortable in your next event outfit?
Download my 3day healthy beat the bloat guide today HERE