6 Tools To Debloat

6 Tools To Debloat

1. DRINK SMART

Make your first drink of the morning a hot water with the juice of a lemon. This will cleanse your system and aid with digestion. Apart from the fact that most fizzy drinks have lots of hidden sugars in them, the gas used to make them fizzy will cause bloating in your tummy. Instead opt for herbal teas such as peppermint tea. Peppermint tea is frequently used to relieve discomfort caused by indigestion, gas and flatulence. It has been proven to relax the gut muscles, allowing gas to pass more smoothly and it may exert a calming effect on the stomach allowing food to digest faster. It goes without saying that alcohol can only increase inflammation, so ideally eliminating or reducing this as much as possible is key to better gut health. Try to reduce the amount of salt you intake as high sodium levels can lead to water retention.

2. BE MINDFUL

Mindful eating can have a hugely positive effect on your relationship with food and the way you digest it. We know this can be tricky when time-poor or rushing from place to place, but simply chewing your food more helps to produce more digestive enzymes and hydrochloric acid to regulate the pH levels for breaking down food more efficiently. Ideally, we suggest taking 20-30 minutes to eat each meal, and aiming for 20 chews per mouthful. Discover more about the connection between chewing, satiety and gut hormone responses here. And here's more easy tips for mindful eating.

3. EAT LEAN PROTEIN

Replace fatty red meats with fish, lean cuts of white meat and eggs. Basically, fats take longer for our bodies to digest than proteins and carbohydrates. Red meats have a higher fat content than white meats. Therefore, red meats take much longer to digest and can stay in our stomachs for too long which causes gases to be produced and therefore bloating. Choosing leaner meats and fish will also reduce cholesterol levels and fish will give you the added benefits of omega 3’s, good for glossy hair and glowing skin!

4. AVOID WHEAT

This includes bread, pasta, cakes, pastries, beer and soy sauce. Most wheat is processed and difficult for our bodies to break down and causes the production of gasses which press on the walls of our intestines. There are a variety of foods you can eat which are wheat-free including oats, quinoa, buckwheat, rice and lots of delicious vegetables! Tamari is also an excellent gluten-free substitute for soy sauce.

5. FRIENDLY FIBRE

An adequate intake of fibre in your diet will help you with consistent and smooth bowel movements. The best sources of fibre are found in plant-based foods such as beans, legumes, most vegetables, fruits (with the skins on) and nuts. Also make sure you are properly hydrated by drinking two litres of water a day (ideally), which is essential to creating a bodily rhythm. It's worth noting, that cooked, and particularly slow-cooked, and warm foods and vegetables are easier to digest. When cooking veg, make sure not to lose any nutrients. Steaming is a great way to retain these.

6. REDUCE DAIRY

Some of us digest dairy better than others. If you find you can tolerate a little, we suggest opting for the organic option. Most of us however lack the enzyme which breaks down lactose, which is the sugar found in milk. Anything which our body finds difficult to digest will cause gassiness, tightness and bloating, so if you feel that dairy is a cause to this then use one of the many delicious alternatives such as unprocessed coconut yoghurt and oat/almond milk.

N.B. The brain-gut axis is also relevant. When we're nervous, anxious or worried and feel that sick feeling in our stomach, our digestive system is re-routing blood supply to the muscles, aka the fight or flight response. In the modern world, our bodies haven’t yet evolved enough to differentiate between a life threatening situation and one that is just a little stressful. Therefore, the same response is generated which affects digestion. Which is why we urge you to take care of yourself and follow simple mindful practices that work for you - breathwork, meditation, reading, walking, a good sleep routine and regular exercise - to try and alleviate stress as much as possible, which should consequently alleviate bloating and other uncomfortable digestive symptoms. Hormones can also play a part as we house hormone receptors in our gut. Progesterone increases in the second half of your cycle, which can prompt constipation and bloating. This is when these tools should come in extra handy.

Here’s to a happy and healthy tummy!

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