Got a big event, holiday or need to be a babe on the beach in 24 hours? Is a bloated belly cramping your style and making you want to hide under a mumu? Well here is a step by step meal plan on how to get rid of the belly pooch within 24 hours! And just to go above and beyond, we are also providing the ultimate lowdown on how to avoid bloating and gas on the daily.
- Night Before: Sip a cup of warm water or herbal tea with a magnesium supplement powder. This will get your digestive system moving and help you clear out any backups.
- When You Wake Up In Bed: Stretch. Do stretch positions that will relax your belly such as laying on your back and bending both knees into your stomach then holding them there for a few seconds. Then keeping your knees together, twist your legs from side to side
- First Thing when you Get Up in the Morning: Sip an 8 oz. glass of water with lemon squeezed into it. Water will flush excess bloating sodium out of your body and lemon acts as a natural digestive aid and diuretic. Continue drinking water throughout the day, but avoid sipping with a straw as this will add air in the stomach, creating pooch.
- Breakfast: Have a protein rich smoothie. A liquid breakfast will be easier to digest. Consider putting pineapple or papaya in your smoothie which both have digestive enzymes to help with digestion.
- Mid-Morning: Have a greek yogurt and berry snack. The protein in the yogurt will help you feel satisfied while the probiotics will boost your digestive system. Fruit is low calorie and will provide light fibre.
- Lunch: Have grilled or steamed veggies since cooked veggies are easier to digest than raw ones. However, don’t eat gas-inducing veggies such as broccoli, cabbage, cauliflower or brussel sprouts. You can also have some veggie or turkey burgers minus the bun.
- Snack: Have some almonds to satisfy your hunger and skip the caffeine for some Kombucha which provides a natural energy boost and also contains enzymes and probiotics.
- Dinner: Have a pureed veggie soup. Soup is easy to digest and its high water content will keep you feeling satisfied. Just avoid the high sodium canned soup option and also avoid eating too fast and eating super fatty foods.
- Parties and Events: If you are having alcoholic drinks, try to avoid the bubbly kind.
More Tips to Reduce Gas and Bloating:
- Peppermint: Supplements will have directions about how much you should take on the bottle. For peppermint tea, drink one cup before each meal for best results.
- Chamomile Tea: can also help reduce indigestion, trapped gas, and bloating. Drinking chamomile tea before meals and at bedtime may reduce symptoms for some people.
- Simethicone (Gas-X): Simethicone works by consolidating gas bubbles in your stomach, allowing you to expel them more easily.
- Activated Charcoal: Another type of over-the-counter medication that helps eliminate gas trapped in your colon. You take tablets right before and one hour after meals.
- Apple Cider Vinegar: Dilute a tablespoon of apple cider vinegar in a beverage, like water or tea. Drink right before meals or up to three times daily as long as needed to reduce symptoms.
- Lactase supplements: Lactase is the enzyme the body uses to break down lactose if you are lactose intolerant.
- Cloves: Cloves are an herb used in cooking. Clove oil may help reduce bloating and gas by producing digestive enzymes. Add two to five drops to an 8-ounce glass of water and drink after meals.
Lifestyle Changes to Avoid Bloating:
- Eat slowly and sit down during meals
- Don’t chew gum
- Avoid smoking
- Avoid sodas and carbonated drinks
- Don’t drink through straws
- Go for a walk after a meal or any other physical activity
- Eliminate food known to cause gas
Gas Inducing Food List:
- High-fiber foods
- Food with high fat content
- Fried or spicy food
- Carbonated drinks
- Artificial ingredients commonly found in low-carb and sugar free products
- Beans and lentils
- Brussel sprouts, cauliflower and broccoli
- Prunes or prune juice
- Foods containing lactose like milk, cheese and other dairy products
- Garlic and Onions
- Over-the-counter fiber drinks and supplements
Remember, gas and bloating is uncomfortable but remember ff gas pain or bloating are issues for you, look to your diet and lifestyle to see what changes you can make. In many cases, lifestyle and diet modification may be able to eliminate the issue completely. However, make an appointment with your doctor if you don’t notice a difference after several weeks of lifestyle and diet changes. They can run tests to see if your symptoms are caused by a medical condition or not. We provide the above information for informational purposes only through research and we are not health care providers. Always check with your doctor if you have any concerns about this information or on your health.
Photos of: Katrina Brodsky (@keller_rose)
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