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NutriCentre's head nutritionist Shona Wilkinson weighs in on the matter, saying "To reduce bloating the main foods to avoid are sugar, wheat, caffeine and alcohol as these are the ones most likely to cause bloating and weight gain. By cutting these out, drinking more water and eating more lean proteins you’ll also help balance your blood sugar levels, which means you’ll have a steady amount of energy to help stop those cravings for unhealthy, fattening foods like crisps, sweets and chocolate."
It's also necessary to be mindful of the pace at which you are eating. "Chew each mouthful until the food is almost liquid; not only will this help to ensure that the food is properly digested, but it will also help you to eat slowly and enjoy your food, so can prevent you over eating."
Try Shona's top tips for beating the bloat.
To get rid of gas, try this herb complete with anti-spasmodic and calming effects. A peppermint tea is a great option.
Because unbroken down food in the gut creates gas among other problems, it's important that every bite is chewed at least 30 times before you swallow. Doing so stimulates the secretion of digestive juices that your body needs in order to properly digest food. And make sure to chew on liquid foods like soups and smoothies. If you don't, your body won't produce enough enzymes.
Drinking 30 minutes prior to each meal is important in ensure your body makes enough Hydrochloric acid, a digestion acid. During or after your meal, try to steer clear of drinking water, which will only dilute the acid.
Bloating and excess gas are side effects of an intolerance to the milk sugar lactose. And if this is the case for you, you can try adding a lactase enzyme supplement when you consume this.
The microorganisms in our gut play an important role. They especially help with the digestion of lactose. Try taking a daily culture supplement such as Optibac Probiotics One Week Flat.
You might need to get screened for food intolerances as well as other gut-related disorders if you are experiencing excess gas constantly.
Drink enough hydrating liquids including water, coconut water and teas.
Consuming enough fiber ensures that you have enough fecal bulk. Oatmeal, flax seeds, vegetables and fruit are all great options.
To steer clear of water retention, cutting out salt is one of your best bets. While a certain amount of salt is, indeed, needed, sticking to it when it's only naturally in foods will keep you in the healthy range as opposed to adding it into foods.
Want to switch up what you drink? Dandelion tea makes a delicious concoction, especially prior to getting your period.
Hormonal issues might be the reason you are retaining water. If this is the case, you should take proper measures to ensure you are supporting your liver. Leeks, garlic and onions offer up a healthy dose of sulphur, important in the detoxification process of the liver.
Charcoal, taken after eating a meal, works to reduce excessive gas due to its ability to absorb hundreds of times its own weight worth of toxins.
The caffeine in green tea can boost your metabolism, so drink a cup in the morning. Research even says that drinking up to four cups can help the body to burn 17 percent more calories during exercise.
Do you use any of these expert tips to maintain a flat tummy?
Source: Daily Mail
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