10 Ways to Beat the Bloat This Holiday Season

If you’ve been struggling to put on your favorite pair of skinny jeans, then it’s time for a change. We have a few tips and tricks that will help you survive the festive eating and drinking, and still fit in your skinnies!

Probiotics

Probiotics are essential microorganisms (the good ones) that your gut needs to stay happy. If you have too much bad bacteria, it can lead to bloatedness because of the gases they produce. Make sure to eat enough yogurt, miso, kimchi, sauerkraut, and tempeh, as all these foods are rich in probiotics.

Water

During the holiday season, we are more prone to drink sodas and alcoholic beverages, and often forget to drink our 8 glasses of water a day. But it’s important for a flat tummy. Water prevents constipation, so you won’t feel “blocked up” the whole day. Drink a glass of water before a meal, and you won’t be as likely to overeat, which can also make you feel bloated.

Ginger

Ginger has been used as a natural treatment for digestive issue for thousands of years. It relieves nausea, helps to empty the stomach, reduces cramping, bloating and even gas. To get all the benefits, you need about 1 gram a day. Make yourself a warming ginger tea, or add ginger to soups and stir-fries.

Sodium

This time of year, we are constantly nibbling on all kinds of sweet and savory snacks. While you want to reduce your sugar intake, you’ll definitely wat to reduce your salt intake too. Eating too mulch salt will cause fluid build up (or water retention) in your body. This often leads to swollen hands and feet, and a bloated tummy.

Potassium

While sodium causes your body to retain fluids (and cause bloating), potassium does exactly the opposite. Between all the snacking, make sure you eat enough fresh fruits and veggies that are rich in potassium: mangoes, bananas, spinach, and tomatoes. These will all help to flatten your tummy!

Artificial sweeteners

You might be tempted to turn to artificial sweeteners in the attempt to reduce your sugar intake. But these are not always the best option for a flat stomach. Not all people can consume artificial sweeteners, and may have trouble digesting them. This leads to gas, bloatedness, and even stomach cramps. In fact, some people even experience diarrhea!

Exercise

Even though you might be in full party mode, now is not the time to stop your exercise regime. Even just doing 20 minutes of exercise each day, will prevent constipation and help things to move smoothly along the digestive tract. While you exercise, your body releases cortisol, which also influences water retention.

Coffee

Coffee lovers will be happy to hear that they don’t need to skip their morning coffee. In fact, it’s actually helpful in beating the bloat! The caffeine in coffee stimulates your colon muscles, which increases peristalsis. In other words, it helps to move the food along in your digestive track, preventing constipation, and thus bloatedness.

Labels

If you eat a lot of processed or packaged foods, remember to always read the label first before buying. Even if the item is not sweet or salty, there could be many hidden sugars and salts in the product. A lot of packaged foods are high in sodium, which increases fluid retention and will make your bloated. Rather go for fresh foods where you can control the sugar and salt content.

Massage

If you’re experience a lot of discomfort due to gas and bloating, then you can try a stomach massage. Place your hand on your stomach (to the right side) and massage slowly in a circular motion. This will stimulate the digestive tract, and will help your body to relieve gas and constipation. Massage is also useful for those who suffer with irritable bowl syndrome.