Yvonne has treated many patients (including myself) who come to us with bloating being the main or one of the reasons. You can view testimonials of how they quote "changed theirs lives" on the new plan and advice prescribed by Nutritionist Yvonne.
I am going to share some of my tips with you that may ease your bloating:
- Portion size - When you eat large meals, they take longer to digest. Just because the restaurant brings you a plate full of food doesn't mean you need to eat it all. Learn how much food you need to fill you and use that guide when eating out or preparing meals in the future. It has saved me many times!
- Chew your food! - Many of us (im guilty of this) eat quickly perhaps without even realising. Chew each mouthful until it is broken down, and stop half way for a little break. There is no race to finish your meal. We should be enjoying every bite of our meals. Slow down!
- Body wraps are everywhere these days. Spas claim that body wraps are a lightning-fast way to trim inches off your waistline. The treatment involves being covered in a cream and wrapped in plastic(clingfilm) or fabric. After that, you're left to "detox" for a period of time. I have tried this before and yes you will lose water weight from sweating but it is not longterm. I would recommend them if you were in a hurry to lose inches but it will not be more then 3 in one sitting from my experience.
- Green tea - Drink green tea in the morning, which is a mild diuretic that can help you lose water weight and de-bloat.
- Lemon and warm water - You should have all heard of this by now. Stars are doing it all over the world. Warm water and lemon in the morning kick starts all your organs and will help get your digestive system working so you are less likely to bloat when you eat. It cleanses the whole body and is great for your liver also!
- You might not think this would affect bloating but getting the proper amount of sleep (7-9 hours encourages bowel function and less constipation, which minimizes bloating...
- Chewing gum, drinking through a straw, or glugging fizzy drinks can cause you to fill up with air. The excess air gets trapped in your stomach, small bowel, and colon, which can lead to bloating and gas. We all know fizzy drinks are bad for us anyway! I do not drink any fizzy drinks but i have drank fanta many years ago when we knew no better and one sip always mad me feel ill and bloated straight away.
- As i mentioned first, chewing your food is important. Eating large meals can lead to gas and feeling the need to burp. I am unable to burp so often i have felt full and bloated from trapped air and gas.
Try to eat small meals every few hours to help your stomach digest properly and move foods along gradually
- We know that indulging in salty foods can make your body retain more fluids and lead to that puffy, sluggish feeling. Have you ever eaten a take away or pizza and felt good after it?
- Some foods/seasonings like chili powder, tomato sauce, vinegar, mustard, cloves, onions, hot sauce, and ketchup can increase stomach acid and trigger acid reflux. If the excess stomach acid backs up into your esophagus, you may swallow repeatedly to ease the discomfort, and the air swallowed can lead to more bloat. I know i cant have tomatoes or vinegar as they bloat me. Instead i opt for seasonings that act as a digestive aid, such as turmeric, ginger, cinnamon, and peppermint.
- Cutting back on gas-producing foods is the best way to combat bloat—starting with carbs. Cutting back on carbs, which hold on to water, can have a natural diuretic effect and help you flush out extra H2O. Foods to avoid include white bread, white rice, cookies, cake, as well as gas-producing veggies like brussels sprouts, legumes and cauliflower. Instead, opt for high-protein foods like salmon and tofu.
- Herbal tonics - I would be genuinely (and have been) lost without my bowel herbs prescribed by Yvonne. This mix of herbs keeps the digestive system in check and working daily therefore stopping constipation and bloating. I highly recommend this for anyone who get constipation or bloating like i did.
If you need a de-bloat plan, come and see Yvonne for some of her tips and advice.