How to get Rid of Christmas Bloating Fast
With the toxic load of excessive sugar, saturated fat and alcohol settling into your stomach from your Christmas feast, it’s little wonder your gut is feeling full and sluggish.
Along with the post-festive flu and fatigue, many of us will be feeling the bloat, tummy cramps and constant wind, following the last week of binge-eating on everything we could get our hands on.
Although the signs of the Christmas feast may still be lurking (yes, we mean those leftovers Quality Street chocolates and mince pies…) lure yourself away from temptation and give your digestive system a much-needed boost.
Awaken your tired, overworked gut and give it a kick-start with these fibre-rich foods, all containing a large amount of the recommended 25g of fibre needed per day to maintain a healthy digestive system.
- Dried Figs
A handful of dried figs not only boost your fibre intake, but will help soothe stubborn constipation. Eat them with your oatmeal cereal in the morning or snack on them mid-afternoon for the full fibre benefits.
- Kidney Beans
Kidney beans are a great source of fibre, as well as rich in protein too. They’re easy to incorporate into the diet by adding to hearty soups, blending to make a tasty paste or sprinkling on salads.
- Brown Rice
Always opt for brown over white rice as it contains the wholesome fibre needed to maintain a healthy gut and digestive system.
The avocado is full of great health benefits and one of them is a rich source of fibre. Eat a medium-sized avocado and you’ve clocked up 10g of fibre in one sitting.
The broccoli is a multi-tasking vegetable which is not only packed full of vitamin D and C, but fibre and antioxidants too. Add these to your dinner and you’ll have sufficient amounts of fibre to help keep your digestive system healthy.
The humble lentil is a great food to add to your daily diet, as one cup contains a whopping 15.6g of fibre. these can easily be added to your diet in soups, salads and as part of your vegetable intake. They’re also a great source of iron and B vitamins too.
This iron-packed green leafy veg is also a brilliant source of fibre. Boil it or chop it from fresh – it’s really easy to incorporate into your diet. Use in salads, as it contains more nutrients that lettuce.
Also you should:
- Drink more water
Make sure you are drinking enough water. Water will help your body eliminate “extra” salt through your urine. Less salt in your body will help stop swelling and bloating. Go for eight 250-mL glasses a day.
- Try a homemade remedy
Stir a teaspoon of baking soda into a glass of water and drink it. This solution neutralizes stomach acid and helps relieve gas and bloating. Add a few drops of lemon to dispel some of the gas before it hits your stomach
- Drink more peppermint tea
Drinking peppermint tea relieves the symptoms of abdominal gas and bloating. It’s also good for nausea (without vomiting) and for heating up the body and making it sweat.
Peppermint tea can also be made using fresh herbs from the garden—and it’s one of the easiest herbs to grow.
- Control Irritable bowel syndrome
Bloating is charachteristic of irritable bowel syndrome (IBS) along with, constipation, diarrhea, and abdominal pain. Keep yout IBS under control to reduce belly discomfort. To control these symptoms, doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.
On the other hand, these are some of the foods you need to avoid
You may not realise this, but as you chew gum, you swallow air which gets trapped in your GI tract and causes pressure, bloating and belly expansion.
These sugar substitutes, which go by the names xylitol or maltitol, are often found in products such as low-calorie or low carb biscuits, sweets and energy bars. Like fibre, your GI tract can’t absorb most of them, which is good for your calorie bottom line but not so good for your tummy. They cause wind, abdominal distention, bloating and diarrhoea. Avoid them.
Water is attracted to sodium, so when you take in higher than usual amounts of sodium in the form of salty foods, you’ll temporarily retain more fluid, which contributes to a sluggish feeling, a puffy appearance and extra water weight.
As a back-up energy source, your muscles store a type of carbohydrate called glycogen. Every gram of glycogen is stored with about 3g of water. But unless you’re planning to run a marathon tomorrow, your body doesn’t need all this stockpiled fuel. Decrease your intake of high-carbohydrate foods such as pasta, bananas and bread to temporarily train your body to access this stored fuel and burn it off.
BULKY RAW FOODS:
Lightly cooked vegetables offer much the same nutritional benefits as the raw version, however cooked vegetables take up much less room in your gastrointestinal (GI) tract. Eat only cooked vegetables, smaller portions of unsweetened dried fruit and canned fruits in natural juice for the four days of this diet. This will allow you to meet your nutrient needs without expanding your GI tract with raw foods.
Certain foods simply create more wind than others in your GI tract. Avoid beans, cauliflower, Brussels sprouts, cabbage, onions, peppers and citrus fruits.
Fatty foods, especially the fried variety, are digested more slowly, causing you to feel heavy and bloated.
Foods seasoned with black pepper, nutmeg, cloves, chilli powder, hot sauces, onions, garlic, mustard, fresh chillies, barbecue sauce, horseradish, ketchup, tomato sauce or vinegar can all stimulate the release of stomach acid, which can cause gut irritation and bloating.
Where do you think all those bubbles end up? They gang up in your belly!
Finally, and most important you need to keep up your exercise consistently over the period between Christmas day and news years day.
The small walks you do there or the 20 minute gym session will all add up in the battle to control the bloating.
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