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How to Beat the Bloat


If by the end of the day your jeans are fitting a little too snug, you may be bloated. But don't worry! Nutritionist Joy McCarthy's teaching us how to beat the bloat.

How to beat the bloat

What is bloating?

Bloating is when your jeans feel tight, and your once flat belly is distended. You may also notice your rings fit too snug. You know it's bloating if it gets worse throughout the day and the next morning it's gone.

What causes bloating?

Bloating is caused by gas building up in the gut.

Bacteria: Gas is most often caused by eating sugars/fruits after a meal because they ferment and the bacteria produced by fermentation causes bloating. Sugars from fruit and sweets literally feed bad bacteria.

Swallowed air: About half of the gas in the digestive system is actually swallowed air. By chewing gum, drinking fizzy drinks or drinking through a straw you swallow air, causing you to become bloated. 

Food intolerances: Some of the most common food intolerances are to dairy, gluten and soy. By eating foods you have intolerances to you may cause intestinal distress, which will result in bloating.

Top Ways to Beat the Bloat

1. Drink more water

It may seem counterintuitive but water helps reduce bloating and flushes things out. The single most beneficial thing you can do when you are bloated is to take some bitters in water. Digestive bitters help to clear out gas and bloating. One of Joy’s favourite forms of digestive bitters is a burdock root tea.

2. Eat foods that act as a natural diuretic

If you're bloated from water retention these foods will help flush everything out of your system. Some of Joy’s favourites are cucumber, watermelon, cranberries, ginger, celery and lemon.  Also, try to avoid drinking liquids with food and this dilutes digestive juices.

3. Eat more foods with a high source of potassium

Potassium helps balance out excess sodium. Some of Joy’s favourites are avocados, banana, dried apricots and mushrooms.

4. Eat fermented foods like kimchi, sauerkraut and kombucha

The good bacteria found in fermented foods helps aid in digestion, reducing the bloating you're experiencing.


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