I got this
interesting health tips for those who have been asking me how to get rid of big
tummy and hopefully if these tips are followed to the letter it will be of help to you.
A nutrition expert,
Dr Marilyn Glenville reveals how you can quickly reduce a bulging stomach with
a few lifestyle tweaks from eating different vegetables to cutting back on
spicy foods. She revealed this while speaking to dailymail correspondent Phoebe
Jackson-Edwards.
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| Image credit: letsgohealthy.net |
1. Drink More Water
Your body is made
up of approximately 70 per cent water and although you might think drinking
less will make you cut down on bloating, it's completely untrue.
Dr Marilyn, author
of Natural Alternatives to Sugar, said: 'Most of us do not drink enough fluids
and, ironically, women who suffer from water retention tend to restrict their
liquid intake thinking that the less they drink, the less their bodies will
retain. If you restrict fluids your body
will try to compensate and retain liquid, just in case it is short supply. That
can cause bloating.'
So make sure to
drink your recommended amount of two litres a day - two and a half litres a day
for men - to keep hydrated.
2. Choose Your Fruit and Vegetables Carefully
Broccoli is one of
the vegetables to avoid as it can cause bloating and excess wind along with
cauliflower and cabbage.
Although all
vegetables are good for you but think wisely when you're buying your greens at
the supermarket.
Marilyn said:
'Broccoli, cauliflower and cabbage may cause bloating and excess wind. For some
people, these vegetables are not digested completely in the small intestines
maybe due to a lack of enzymes.
'It means that when
they reach the large intestines, bacteria in that part of the gut can cause gas
and bloating when breaking down those foods.'
While in fruits,
plums can also be a regular suspect as they are packed with sugar alcohols,
which can ferment, causing bloating and gas.
3. Cut Down On Dairy
Cut back on dairy:
Marilyn said: 'Some people do not produce the enzyme lactase, which helps them
breaks down lactose, a sugar found in milk'
Even if you're not
a fan of dairy alternatives, just cutting back on the white stuff is an easy
way to lose the bloat.
'You need this
enzyme in your body in order to break down the lactose, otherwise it ferments
in the gut causing pain, gas and bloating.'
4. Say No to Croissants, Cookies and Pasta
Have less refined
carbohydrates like pasta, pictured, which has a higher glycaemic index (GI)
than unrefined carbs so they are broken down into glucose (sugar) more quickly
which can cause bloating and gas.
Although
carbohydrates are necessary in your diet, Marilyn advised skipping refined
carbs which are much more likely to cause bloating.
She said: ‘Refined
carbohydrates will have a higher glycaemic index (GI) than unrefined carbs so
they are broken down into glucose (sugar) more quickly which can cause bloating
and gas.
'They can also
often contain wheat, which can be a problem for people with IBS symptoms.'
5. Limit Spices
Spicy foods like
curry can cause irritation or ferment in the digestive system causing bloating.
If you're a curry
fan, choose a milder version as extra spice in your diet should be avoided if
trying to stop bloating.
Marilyn said: Some
spicy foods can stimulate the release of stomach acid, which can cause
irritation and others can ferment in the digestive system causing bloating.
6. Have More Fibre
Have more fibre,
like bran flakes, as it prevents food from putrefying inside your body, which
can give you symptoms such as bloating and flatulence.
Fibre is essential
for a healthy digestive system and has a beneficial effect on the bowels, as
well as the rest of your body.
Dr Marilyn said:
'Fibre also prevents food from putrefying inside your body, which can give you
symptoms such as bloating and flatulence.'
So stock up on
cereals filled with fibre, particularly bran flakes, as well as foods packed
full of it like mushrooms and sweet potatoes.
7. Chew Your Food Properly
Chew each mouthful
until the food is liquid - not only will this help to ensure that the food is
properly digested, but it will also help you to eat slower.
Try to chew each
mouthful until the food is liquid - not only will this help to ensure that the
food is properly digested, but it will also help you to eat slower.
Also, when you take
more time to thoroughly chew and taste your food, your snack or meal becomes
more satisfying and so will prevent you from over eating.
8. Avoid Large Meals
Eat less but more
often. Eating a large meal increases feelings of fullness but you will be more
likely to eat more calories.
Instead of eating
three large meals a day, try four to six smaller meals spread out throughout
the day.
9. Don't Chew Gum
Chewing gum can
lead to swallowing air which can cause bloating as well as stimulating your
digest enzymes.
It might keep your
mouth busy and stop you reaching for the biscuit tin but chewing gum can also
lead to swallowing air, which can cause bloating.
Dr Marilyn advised:
'It can also stimulate your digest enzymes to expect food, which can then
stimulate hunger.
'If you do have to
snack, it's better to graze on a healthy, high-fibre snack like oatcakes,
carrot batons or low fat popcorn.'
10. Avoid Sweeteners
Artificial
sweeteners in foods and drink should be avoided as they cause bloating, while
'diet' carbonated
Although some foods
contain natural sugars, beware artificial sweeteners which contain organic
compounds called sugar alcohols, such as xylitol and sorbitol, which although
derived from sugar isn't actually considered one.
Marilyn said: 'Many
people suffer from bloating because they consume too much sugar alcohol in
artificially sweetened foods and drinks, and so it is important to avoid these
sweeteners as much as possible.'
While 'diet' sugary
drinks can also be a downfall, despite being low in calories as the fizzy
bubbles in carbonated diet drinks can cause gas to get trapped in your stomach
and will cause bloating.
Marilyn advised
instead, drink water flavoured with lemon, lime, or cucumber or try some
peppermint tea for a soothing beverage that may help reduce bloat.
She said: 'Not only
are these great bloat-free alternatives but they will also help you to cleanse
and detoxify the body.'
Source: dailymail
