Foods to eat to help you beat bloating
To help beat the bloat, you should try these foods that may help break down fats and halp with digestive discomfort.
Avocados
These are packed with vitamin C and K as well as potassium and fibre. Fibre is essential because it helps food pass through your digestive track.
Apples
Apples have a high water content which is important if you are feeling bloated, as it helps you stay hydrated and keeps everything moving.
Pineapple
Packed full of bromelain, which is an enzyme that helps reduce bloating, as well as vitamin C and B. Pineapples have been used for centuries to reduce bloating and improve inflammation.
Kiwis
These contain actinidain, an enzyme which helps improve digestion and help yo release your bowels.
Bloating may occur due to a number of reasons including:
- Overeating
- Food sensitivities e.g. intolerance or sensitivity to gluten and/or lactose
- An imbalance between the good and bacteria in your gut
- Constipation
- Stress
- Hormonal imbalance
- Swallowing air, eating too fast, chewing gum
10 foods to reduce inflammation
1. Turmeric
Golden milk lattes are popping up in even non-hipster cafes, but the real reason that turmeric is so powerful at reducing inflammation is because it contains a substance called curcumin.
Turmeric reduces all sorts of inflammatory states, include those in our digestive tract. So it’s a great addition to reduce bloating.
Did you know that turmeric has been traditionally used for centuries to help with digestion and support healthy gut health.
2. Blackberries
Dark berries like blackberries contain anthocyanins, antioxidants which reduce free radicals and reduce inflammation. They can also help detoxify your body and also reduce bloating.
3. Goji berries
Another food high antioxidants that can reduce pro-inflammatory agents in our bodies.
Try incorporating goji berries into your day with these Healthy Goji Berry Nut Bars!
4. Paw Paw
High in enzymes, paw paw can help beat the bloat by aiding digestion.
5. Pomegranate
Pomegranates supports phase II liver detoxification, which is super important to get toxins out of our bodies, because if they don’t get removed, then they get stored in fat cells.
6. Lemon
Helps our bodies pH levels stay alkaline. The reason why this helps reduce inflammation is because an acidic state promotes lots of inflammatory responses in our body.
7. Brassicas
Broccoli, cabbage, Brussel sprouts and kale are in this list as they are power packed for reducing inflammation.
They help our pH stay alkaline, are totally bursting with antioxidants, and promote liver detoxification.
Try out this Chicken, Cashew and Broccoli Stir Fry for your dose of Brassicas.
8. Celery
Is a diuretic and is alkalising. Munching on a stalk or sipping on a tea made from celery seeds can help reduce bloating and excess fluid.
9. Cinnamon
Is calming on our digestive tract, and helps blood glucose remain balanced.
Yum! Try these Energy boosting coconut, oat and cinnamon bliss balls to get some cinnamon in your day!
10. Ginger
If you are feeling bloated, a tea of ginger can help settle it down, as it is really useful for abdominal colic and dyspepsia.
Add any of the above to our Healthy Mummy smoothies for a nutritious snack or meal on the run!
What is bloating and why does it happen? Check out the symptoms, causes of bloating and some remedies to reduce bloating.
Natural food that helps blast belly fat
According to several leading health experts, these foods are listed among the top 20 natural products to help you reduce belly fat and bloating.
Here are the best foods to help lose belly fat:
1. Fennel seeds
Fennel seeds contain a compound that relaxes GI spasms, allowing gassy cramps to subside and giving you relief from the bloat. You can chew on seeds directly or sip on fennel tea.
Fennel seeds are also meant to be great for controlling bad breath.
2. Cayenne pepper
The capsaicin in cayenne pepper reduces gas and bloating because it increases the flow of digestive enzymes through your intestines.
Try this recipe for Spicy Stuffed Capsicum.
Please note: Avoid using if you have a gastrointestinal ulcer or gastro-oesophageal reflux. Also, be sure to use cayenne pepper in small amounts, as large doses may cause pain and discomfort.
3. Ginger
Ginger contains a digestive enzyme called zingibain, which helps the body break down protein. Ginger is a natural diuretic food. And it also has anti-inflammatory and antibacterial properties and works wonders on bloat.
Sipping on ginger tea before, during, or after a meal will help your body to stimulate saliva, bile, and gastric juices that aid in digestion.
Here’s our delicious recipe for Honey, Lemon And Ginger Chicken Stirfry.
4. Melons
Melons are also a natural diuretic and can help to flush excess water and salt from your system as well as act as a natural electrolyte replacement.
Why not add them to your next fruit-inspired smoothie?
5. Bananas
Bananas are a great food to reduce belly fat. They have a high level of potassium, which is a go-to nutrient for belly-flattening! Potassium also helps to regulate your sodium (salt) intake. Win win win!
Here are 10 banana recipes that aren’t banana bread.
6. Apple cider vinegar
Apple cider vinegar beats the bloat by keeping your gut bacteria healthy. If you are going to take it ensure you buy the version that is raw and unfiltered and has the ‘mother’ in it (a stringy mass of yeast and live bacteria left over from the fermenting process).
While the pasteurised and filtered versions may look more attractive, they’ve lost all their nutrient content.
Numerous studies have also shown that acetic acid (the main component of apple cider vinegar) may be beneficial for weight loss or maintenance.
7. Kiwi fruit
Kiwi fruit is high in fibre and hydrating so it gives your bowels a good kickstart!
A study done by researchers in Pacific Asia found that IBS sufferers who ate two kiwis a day for four weeks had less constipation and overall fewer IBS symptoms than those who didn’t. Add it to your shopping list ladies!
Our Supergreen Smoothie recipe contains kiwi fruit. It is high in vitamin C, so it will keep you energised all day. A perfect addition to a weight loss diet!
See FULL RECIPE here.
8. Lemon
This fruit is one of the most common diuretics and ways to detox and is one of the best belly blasting foods.
Lemon polyphenols (chemical compounds found abundantly in natural plant food sources, high in antioxidants) have been shown to aid in weight loss and reduce inflammation in the digestive tract, which can relieve the balloon in your belly.
Adding a slice of lemon to a glass of warm water in the morning is a great way to start your day!
Why water with lemon helps weight loss
9. Pineapple
Pineapples are packed with fibre and have a mild diuretic effect. Try adding a little pineapple to your next HM Smoothie for some added but natural sweetness!
Try our Healthy Pineapple and Chicken fried rice recipe.
10. Green tea
Green tea is an excellent source of antioxidants as well and it also has some diuretic benefits.
Studies have shown that green tea can reduce inflammation in your digestive tract by keeping your epithelial cells (the cells that make up the outer surface of your organs) healthy.
How green tea helps with weight loss
11. Black seed oil
With their antioxidant properties, black seeds help to break down food and help bowel movement to flush out toxins from your body. This oil also boosts your metabolism, improves digestive health and lowers blood sugar levels.
12. Fish oil
Many studies show that fish oil has benefits for fat loss, specifically belly fat.
High in omega-3 fatty acids, fish oil aids the breakdown of fat while simultaneously reducing the amount of visceral fat your body stores and decreasing inflammation.
Try our Capsicum and fish stew
13. Flaxseed oil
Flaxseed, otherwise known as linseed, is rich in omega-3 fatty acids. Much like fish oil, flax seeds break down visceral fat and reduce inflammation which helps to decrease bloat and the appearance of stomach fat.
14. Water
Water is the most forgotten ingredient to getting a flat tummy!
Keep a two-litre bottle on hand at all times. It flushes out toxins, keeps your appetite in check and is the best and cheapest belly fat burner available.
15. Chia seeds
High in protein and omega-3 fatty acids, chia seeds will help keep blood sugar levels stable and fill you up to hold your cravings at bay.
8 must-try healthy and delicious recipes with Chia Seeds
16. Parsley
Believe it or not, parsley has many health benefits, including reducing the effects of diarrhoea, improving digestion, regulating the menstrual cycle and increasing the rate of urination.
17. Celery
High in fibre and very low in calories, celery is a great diuretic to rid your body of excess water.
Juice them up with carrot and ginger for a revitalising fresh juice that helps reduce belly bloat so you can feel more comfortable.
18. Wheatgrass
Wheatgrass has a high concentration of iron, magnesium, calcium, amino acids, vitamins C, A and E, B12, B6 and chlorophyll.
These vitamins and minerals provide many therapeutic benefits. Consuming wheatgrass can rid the digestive system of harmful bacteria and cleanse the body of toxins.
It also cleanses the colon and can help in the treatment of joint pain, ulcerative colitis, and skin infections and can even prevent diabetes.
19. Yoghurt
High in good bacteria, the benefits of yoghurt on gastrointestinal health are HUGE.
Yoghurt helps ease gastrointestinal conditions, including lactose intolerance, constipation, IBS, colon cancer, inflammatory bowel disease, Helicobacter pylori infection, and allergies.
25 tasty recipes with yoghurt
20. Cinnamon
Cinnamon helps balance blood sugar levels, lowers bad cholesterol and helps reduces pain and inflammation.
Try our Cinnamon and banana smoothie
