Experts Reveal Their Top Tips On How To Beat The Holiday Bloat
Is there anything purer than nursing a truly magnificent food baby after devouring ALL THE FOOD over the holiday season?
We'll answer that one for you: No, there is not.
However, as enjoyable as all that eating with reckless abandon can be, there is a downside: The dreaded morning after bloat.
We've all been there -- you feel gross and nothing fits. But instead of giving yourself a hard time about eating that extra mince tart, know it's not the end of the world and you can do something about it.
To find out what, we tracked down a bunch of experts who shared their tips on beating the holiday bloat.
Drink Plenty Of Water
While this one might seem counterproductive in that you're adding more bulk to your already bloated belly, according to fitness expert and founder of KBOD Fitness Kellii Grauer it's actually the best way to break down the swelling.
"Boosting your water intake not only rehydrates your body and allows your digestive system to have a day off," she told 10 daily.
Holistic nutritionist Kate Spina agrees, telling 10 daily that while it's "the simplest tip of all, it might not be the easiest thing to do if your stomach feels full and bloated".
To make sure we're getting enough H20, she has this tip: "The movement of food through your digestive system requires adequate water, something which can get overlooked over the holidays when the focus is on all the delicious food. Fill a one litre bottle with cold water and aim to drink two of those throughout the day to stay well hydrated."
Add Bitters To Your Diet
According to naturopath and founder of Bodhu Organic Tea, Lisa Guy, a simple way to improve your digestion and help reduce wind and bloating is by adding bitters to your diet.
"Bitters aid digestion by stimulating stomach acid production that helps you better digest and absorb nutrients from foods," Guy told 10 daily.
"The bitter taste on your tongue sends a signal to your stomach to get ready for food. Some bitter foods that can be easily added to the diet include lemon juice, grapefruit, bitter lettuce (endives, rocket, kale, mustard and dandelion greens), and apple cider vinegar."
Guy recommends downing a glass of fresh lemon water as soon as you wake up to help "kick-start your digestion for the day ahead".
Eat More Fibre
Nutritionist and founder of Sabey Wellness and Yoga, Nina Sabey, told 10 daily that not eating enough fibre can lead to bloating.
"Fibre helps your intestines move everything in a much more efficient way," she explained. "Women should get at least 25 grams of fibre daily. However, most of us struggle to get even half of this recommended amount."
Sabey said we need to make an effort to snack on fibre rich foods such as blueberries, dried figs and apricots, to help bulk up our intake.
Introduce Probiotic Foods
We're talking things like yoghurt, kefir, miso, sauerkraut and other fermented vegetables.
Naturopath Lisa Guy told 10 daily that foods which are rich in probiotics will help curate a "healthy balance of gut microbiome" which she said is "vital for healthy digestion and prevention of bloating".
"Taking a good quality multi-strain probiotic supplement daily is also recommended to help maintain a healthy gut microbiome balance and optimal digestion. This is especially important if you’ve been overindulging in alcohol during the festive season," she said.
Nutritionist Kate Spina agrees but cautions, not all probiotics are made the same.
"There are certain probiotic strains that have been shown to provide relief from bloating but this doesn’t mean that all probiotics are helpful," she said. "Bacillus coagulans is particularly good at beating the bloat and, unlike most other probiotics, doesn’t need to be refrigerated. "
While fermented foods have their place, nothing beats filling up your plate (and your tummy) with fresh fruit and vegetables.
Fitness expert Kellii Grauer said that "this glorious summer weather" is calling out for "delicious summer fruits and salads" that are "light, fresh, nutritious and easily digestible".
Natropath Lisa Guy agrees, adding that raw foods are the "best sources of living enzymes" we can possibly get.
"Eating foods rich in living enzymes can assist with digestion and help prevent digestive complaints such as wind and bloating.
"Enzymes are a vital part of the digestive process. When foods are consumed the pancreas makes digestive enzymes -- proteases, amylase and lipase -- which help to digest the proteins, carbohydrates and fats," she said.
Nutritionist Kate Spina told 10 daily that going for something as simple as a walk will help to stimulate your body.
"Moving your body stimulates the muscular movement of food and gas through your digestive system reducing excess gas, constipation and the associated bloating," she said, adding that "a gentle 15-20 minute walk, swim or a yoga class could all provide relief."
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