If you are like me, waking up a big bloated belly can really put a damper on your whole day. It impacts what you wear and how you feel. When I am uncomfortable, I feel rather crabby!
Can you relate?
What Can Help Reduce Bloating?
It turns out that there are certain foods, drinks and spices that can help reduce bloating so we can feel more confident with less clothing!
7 tips to Banish Bloating
Try a few to see if you are able to button, snap, and zip more easily!
- Drink Up
Drink lots of water. It may seem strange, but to get the water out of your cells you actually need put water in. Also good to drink to reduce bloating are peppermint tea (it relaxes the digestive tract), green tea (stimulates metabolism), and dandelion tea (a mild diuretic that also stimulates bile to help break down fatty meals).
- Eat Potassium Rich Foods
Foods containing potassium help to balance and circulate body fluids and reduce bloating. Foods like asparagus, citrus fruits, melon, tomatoes, bananas, kiwis, strawberries, white beans, kidney beans, lima beans, and lentils.
- Eat Parsley
Add fresh, chopped parsley to meals or just nibble on it. Parsley is a diuretic and it also freshens breath naturally!
- Eat Veggies Known to Decrease Fluid Retention
Celery (organic) is a top pick in this department. Other great veggies for reducing fluid retention include cucumbers, summer squashes, and any other kind of leafy greens. Cooked veggies may be easier to digest. See what works for you!
- Spice It Up
Rosemary, turmeric and cinnamon can aid digestion, reduce gas, and help prevent bloating.
Move around at least 30 minutes a day to keep fluids moving and to help stimulate the bowels.
- Know the Don’ts
Seemingly innocent things could be prolonging bloating issues. Check out these don’ts and see if your flat stomach is just a “don’t” away!
Don’t drink carbonated beverages
Don’t chew too much gum, drink from a straw, or eat fast, as these actions tend to increase air swallowing!
Don’t eat artificially sweetened foods – artificial sweeteners and sugar alcohols can cause bloating!!
Here are a few ideas for easily incorporating some of these foods into your diet.
Make a big pot of soup that you can eat all week for or with dinner or freeze some for another time. Use low sodium stock and include lots of veggies you like. Be sure to add some anti-bloat veggies like squash, a can of chopped tomatoes, a can of white beans and/or frozen lima beans, and lentils. Try sprinkling in rosemary and turmeric. At the end, stir in some dark leafy greens and add chopped parsley.
For lunch have a big mixed dark leafy green salad (like spinach and kale), add cucumbers, celery, tomatoes, and other veggies you like. Top with some beans, chopped parsley, and add 4 ounces of protein (could be tuna or canned salmon).
Snack on potassium rich fruit (but not too much) sprinkled with cinnamon and have a cup of spearmint or green tea.
Oh – and don’t forget to drink water!!!
I will be trying these new ideas right along with you. Please let me know if any of these suggestions help you or if you have a tried and true method to reduce bloating!