Overnight Flat Stomach

Feel gassy? Like you’ve gained 5kg in the past two hours? Most likely, bloating is to blame. You’d love to have a flat belly for the beach tomorrow, but thanks to one too many soft drinks or that plate of chips, you’re sporting a 4 month pregnancy belly and zipping your pants is a real struggle. Bloating not only looks bad but can also cause physical discomfort and affects nearly all of us at some point. The good news? Stomach bloating is a condition you can avoid pretty easily by taking a few simple precautions.

• Avoid “sugar-free” products: Foods that have been sweetened with sugar alcohols such as mannitol, maltitol, sorbitol, aspartame & sucralose will cause gas and bloating due to the bodies inability to effectively digest them. For me its Sucralose – every time I have it I’m bloated and gassy within an hour or so. You’ll find a lot of these alcohols in “health food” products like protein bars so keep an eye out!
• Avoid constipation: Too little fiber, fluids, and minimal exercise can lead to constipation, which will cause bloating also. My favourite high fiber foods to eat daily are broccoli, parsnip, brussels sprouts & spinach. Why these and not beans, bread or pasta? These have the least effect on blood sugar.
• Cut Wheat and Dairy: I realise not everyone is intolerant to these but cutting them out regardless will only benefit you. Food allergies and intolerances are a major cause of bloating.
• Chew before you swallow: In this fast paced world we are doing everything on the run. Its such a simple but when you eat in a hurry, you swallow a lot of gas-producing air. Slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth and you can decrease bloating just by chewing your food more.
• Eat smaller meals: Instead of three big meals per day, eat smaller meals more often. This can keep you free of the bloated feeling that often follows large meals (think Christmas Lunch)! Eating more frequently can also help control blood sugar and manage hunger.

We all react differently to certain foods, they key is to recognise which ones cause you to bloat and eliminate them where possible.