We all would have experienced the feeling of being bloated at some point or another. This is often caused by natural processes during digestion of food or can be typically caused by the accumulation of fluid or gasses in the body which are bought on by unhealthy food choices. It is an uncomfortable feeling, but one that usually passes over time. However if you are trying to squeeze into those skinny jeans for an evening out, a bloated belly is the last thing you will need! There is good news, bloating can be reduced with wise food choices and there are certain ones which actually work to ward off the feeling of bloating, try these suggestions next time you are feeling a little inflated. Bananas Bananas may feel heavier when you are eating them, but they do not have this effect when they are in your stomach. Bananas are rich in potassium and filling fibre which helps relieve water retention by regulating the sodium levels in your body which reduces self-induced bloating. Yoghurt Feed your gut with probiotics by eating yoghurt, the best source is plain, non-fat or low-fat yoghurt. This will help your gut digest food and absorb food more appropriately. The 'active' cultures found in yoghurt increase the 'good' bacteria in the digestive tract which facilitates efficient digestion, therefore reducing bloating in the stomach. Cucumber If you are already feeling bloated, cucumbers can make a great tummy-flattening snack as the high water and low fibre content means they flush out excess water weight, making you feel slimmer and your tummy flatter. It is also great to add to water, in favour of sugary drinks, as it contains quercetin, a flavanoid antioxidant which helps reduce swelling. Ginger Ginger is well known to be a soothing ingredient for our stomachs. When eaten, or drank in a strong tea, the ginger helps stimulate saliva and bile which in turns aids with digestion. The best time to drink ginger tea would be before eating a big meal, or include ginger in the meal you are eating, to help your meal move smoothly through your gastrointestinal tract which gives it less chance of causing blockages in your system and letting gasses build up. Foods to avoid: Calciferous vegetables like broccoli, cabbage and kale are best to avoid as they contain raffinose - which is a sugar that remains undigested in your gut until bacteria comes along to ferment it. This produces gasses in your stomach, which ends in bloating. However, do not think about giving up these healthy, nutrient rich vegetables, just keep your portions in check. Salty foods tend to have a high sodium content which can trigger water retention. Salt sneaks its way into foods such as processed and packaged foods including soups and breads, so although these can be difficult to avoid, check your ingredients before tucking in. What else do you avoid or seek out when avoiding a bloaty tummy? Let us know on Twitter @Naturisimo_UK If you have your diet sussed, shop here for for supplements and super-foods to help with: Digestion
