You’ve been working out hard and you’ve been very strict with your meal plan, but there is one thing that is ruing all your efforts and frustrates you ‒ bloating! It makes you feel uncomfortable and self-conscious about your appearance. But don’t worry, we’ve all been there. Bloating can be caused by many reasons such as:
• Not having enough digestive enzymes
• Bad bacteria or fungus in the colon
• Some foods (even healthy ones, such as broccoli, cabbage, beans), carbonated beverages, chewing gum and others
• Water retention from high-sodium foods
Take a look at my advices about how you can beat the so unpleasant bloating and which are the best foods that will de-bloat you. Some of them are maybe included in my personal meal plan, but you can check on yourself here. So, let’s see what you can do and what can you eat to beat bloating, look leaner and ready to show off that summer body you’ve earned with hard work!
Here are the Top foods to fight bloating!
1. Fennel seeds
Fennel seeds may be the best food to consume after a big meal, when you feel full and bloated. They are really popular natural remedy for digestive issues in India, and there’s a strong reason behind that. Fennel seeds contain compounds which give them anti-spasmodic, anti-inflammatory and diuretic properties. Fennel seeds relax intestinal muscles and help trapped gas to dissipate.
Bananas are rich in potassium and that’s why they are very beneficial for the solution for your bloated tummy. One of the main reasons for bloating is the water retention caused by consuming too much sodium. Bananas also contain prebiotic fiber which improve digestion. Bananas are part of my meal plan, personally designed for your needs!
3. Water with lemon
Water with lemon has very close molecular structure to our stomach juice, saliva and bile. Many people experience problems with bloating because of the insufficient production of gastric juices and impaired breakdown of nutrients. So drinking lemon water before meal may improve your digestion, eliminate bloating and help with nutrients’ absorption ‒ especially meats, dairy and complex carbohydrates.
Asparagus is rich in Asparagin ‒ an amino acid with diuretic effect. Asparagus also contains inulin ‒ a prebiotic dietary fiber, essential for gut health.
After reading this, the delicious furry fruit will become your favorite to eat after a big meal. Here’s why: kiwi contains one unique compound which gives it its anti-bloating properties. This compound is the so-called Actinidin. Actinidin is a proteolytic enzyme, which means it’s responsible for digestion of proteins; especially the proteins found in red meat, dairy and fish (as you know, they are harder to digest). The better digestion of proteins, the better their absorption by the body is. This will be helpful also in your muscle building game.
Ginger contains the digestive enzyme Zingibain which has the ability to break down proteins. Ginger also acts like a muscle relaxant for your gut and eases the body in expelling the gas.
Yogurt is rich in probiotics ‒ the good bacteria which balance your gut’s microbiota, so you can digest and absorb food properly. Search for Greek yogurt which has higher amount of the beneficial bacteria (and it has more protein, so it’s a win-win situation, yaaay!). Yogurt is a perfect food for muscle building and fat loss, too, as a part of a well-structured meal plan.
8. Tea ‒ peppermint, camomile, green tea
Our favourite here is the peppermint tea. It soothes the muscles of the gastrointestinal tract, making it easier for gas to dispel quickly and easily. Drink it after having a meal.
Watermelon and cantaloupe are over 90% water. They are natural diuretics which aid the elimination of the excess water. Water retention is very common reason for bloating, so consuming these delicious fruits should be helpful! They also contain potassium, and we already wrote how helpful potassium for fighting water retention is.
Pineapple also contains proteolytic enzyme, called Bromelain. Bromelain is responsive for protein breakdown. The delicious tropical fruit also contains potassium and that makes it great not only for pina colada.
The enzyme Papain in papaya improves digestion by helping the breakdown of proteins. Many people use papain supplements to improve digestion and eliminate gas. Papaya is also rich in fiber, but be careful as its overconsumption may have the opposite effect and cause gas and bloating (because of the high fiber content).
What more can you do to beat bloating:
1. Drink more water
I know you don’t feel like drinking water when you’re bloated, but the more water you drink, the less will you retain. And as we’ve already learned, water retention is a very common reason for bloating.
2. Avoid sugar-free gum and desserts
Sugar-free desserts are number one friend of a healthy-eating person, but they are high in the so called sugar alcohols. The body cannot fully digest sugar alcohols, so too much of them causes gas, bloating and even diarrhea.