A Nutritionist’s Guide To Beating Bloat
Photography by Unsplash/Janis Brandt
Dietician and celebrity nutritionist Keri Glassman gives us advice on how to banish that bloat – any time of the day or night…
“As a nutritionist, I give advice all day long about how to stay healthy, slash calories and lose weight,” says Glassman. “But that doesn’t mean I never eat way too much over the weekend or get so bloated I appear to be four months pregnant! When this happens, I’ve got a ton of brilliant tricks to help me de-puff by the end of the day.”
Here’s Glassman’s 24-hour game plan for tackling that annoying bloated feeling…
Avoid these all day
In order to get the most out of my one-day belly bloat battle, I skip the most common water-retention triggers: salt, all packaged or processed foods, sugar and alcohol. I also nix carbonated beverages, which fill you with air and make you gassy and puffy.
The morning after…
I drink lemon water every day – and especially when trying to recover from bloat. It may feel counter-intuitive to drink a ton of water when you’re already feeling like a water balloon, but drinking H20 pushes the extra fluid from your system – and that’s what’s making you look and feel so inflated.
If you’re a breakfast person, I always recommend noshing on protein to help you feel satisfied through the day. Hard-boiled eggs are an easy go-to – without extra kilojoules or salt. Sip some green tea to get in a little am caffeine and antioxidants. Like water, the green stuff will help flush the extra fluid out of your body.
Read More: Eat This To Beat Period Bloat
Though I try to steer clear of refined carbohydrates in general, it’s even more important when I’m trying to get rid of extra water weight. That’s because starches – particularly the processed ones, like cereal, pasta, bread, and crackers – hold onto water. That means nuts and seeds are my go-to snacks for a flat belly. I really love pecans because they’re loaded with belly-filling fibre and antioxidants. I also like flavoured water. I infuse water with pieces of fresh ginger since the root aids in digestion by helping move waste out of your system.
Time for lunch
Steamed asparagus has certain compounds that act like probiotics, which keep your digestive system running smoothly so you can score a flat stomach. Protein-rich salmon is super satisfying and packed with omega 3’s, which have been linked to weight loss. On top of that, unlike many starches or gas producing veggies, lean protein doesn’t bloat you or make you gassy. Just be sure to skip salty or sugary marinades.
Read More: 9 Fruits That Cause Tummy Bloat
Afternoon snack attack
Between steamed artichoke’s fibre content and its tummy-calming abilities, this could be the ultimate midday snack when you’re feeling bloated. Artichokes are famous for soothing constipation (along with other common stomach troubles), which can make your clothes feel super tight. In other words, they’re your flat belly’s BFF.
One of my dinnertime favourites when I’m trying to reduce the belly bulge is fennel. Eat the bulb of the celery-like plant raw or roasted with herbs and spices. This vegetable aids in digestion by ramping up the secretion of gastric acids in your belly. Those chemicals help to break down food as much as possible so that it doesn’t get stuck in your large intestine and cause gas and bloating. And lean protein (like grilled or baked cod, grass-fed beef, or chicken) keeps you super satisfied and free of puffiness – so you can wake up tomorrow feeling way better than you did today.
Looking for more ways to de-bloat? Here are eight bloat-fighting foods to eat tonight.