4 Tips to Beat the Bloat

Flights booked and bikini packed? Don't let a puffy pouch ruin your holiday with these top tips that are so easy, you can even do them on the beach. Simple!

1/ Eat more fibre

‘The build-up of waste materials in the colon can cause serious bloating,’ says Lamb. To get things moving along smoothly (and get rid of a swollen tummy), she recommends upping your fibre intake.
Not serving All Bran at your hotel? Don’t fret. Other good sources of fibre include fruits, vegetables, beans, nuts and lentils. Can't handle veggies? Rolled oats, linseeds, ripe fruits and non-starchy vegetables (like carrots, celery, bok choy and lettuce) may be easier to tolerate if vegetables tend to make you swell up like a beach ball, Lamb advises.
Need an extra boost? Try a psyllium husk fibre supplement to help support healthy bowel movements.

2/ Say no to sugar

You already know that sugar is bad, right? Not only will it give you crazy mood swings and add pounds to your waistline, but it can also cause - yep, you guessed it - bloating.
'Simple sugars and refined carbohydrates can cause more gas by preferred pathogenic bacteria fermentation and encourage the growth of fungi like candida.' In other words, stuffing your face with sugar is like buying a one-way ticket to bloat city. Yuck.
'Avoid processed products such as white pasta, breads and baked goods,' she says. No churros for you, then.

3/ Pop a probiotic

According to Lamb, bloating is frequently caused by an imbalance of gut microflora.
‘Probiotics have been shown in studies to rebalance the gut flora, support the efficient digestion of food and regular healthy bowel movements.’ Lamb recommends taking a multi-strain probiotic every day, or you could try one of these foods naturally high in probiotics. Gut-terly fabulous!

4/ Relax

‘Stress is known to reduce the levels of beneficial bacteria in the gut and can occur in many ways such as a busy lifestyle or lack of sleep,’ says Lamb. Yikes!
She recommends including some form of relaxation into your daily routine like reading a book, doing some yoga, meditating or enjoying a steaming hot bath with lavender oil. We recommend booking another beach holiday, stat!


Source:

 womenshealthmag.co.uk/weight-loss/stay-slim-forever/1600/4-tips-to-beat-the-bloat#ixzz3ASXLsAtS