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Top Tips to Beat the Holiday Bloat

Posted on Thursday, December 19, 2019
Written by Live Life Get Active
Category: Nutrition

The most exciting time of year is here!

The work Christmas parties, the extra family and friend get-togethers plus all the food and booze that comes along with them!

Such a fun and delicious time of year…however, it can come with a side of bloated belly and tummy discomfort.

Here are our top tips to keep that bloat under control!

Eat extra fruit and veggies

Fruit and veggies are full of fibre and water as well as being light on the stomach. All things which help improve digestion and reduce bloating. Try to increase your fruit and veggie intake this summer.

Have a high fibre breakfast

Wholegrain cereals like oats give you a good dose of fibre to help get your digestive system started for the day. Fibre also feeds the friendly bacteria residing in your gut – these guys will help with your digestion.

Limit foods high in salt

Too much salt can make your gut to hold onto water, which causes bloating and discomfort. Be careful when eating processed foods like chippies and takeaways, which are usually very high in salt.

Try not to overeat full stop

Eating too much of anything will cause your belly to bloat as a result of your stomach and gut becoming overloaded and clogged up with too much food!

Eat more probiotics

Probiotics are foods which have naturally occurring bacteria in them like yoghurt. They will help populate the bacteria in your gut, which are needed to help digest food properly.

Chew slowly

When you eat quickly, you swallow more air. This means more oxygen in your gut which can cause bloating. Take your time and chew mindfully.

Drink water, water and more water

Water will hydrate and your gut to help keep the bowels moving. Make sure you take small sips regularly throughout the day.

Move more

Exercise will help gas move through the digestive tract more quickly – as well it’s other bonus benefits like weight management and improving mood!

Check out this week’s light and healthy side salad, still festive themed but also full of fibre to help keep that bloating under control.

 

Crunchy Festive Slaw

Serves: 6 side salads Time: 15mins Cost: $9.45 approx. ($1.58/serve)

Ingredients:

  • ¼ red cabbage
  • 1 carrot
  • 150g snow peas
  • ½ bunch spring onion
  • 1 apple
  • ½ cup cranberries
  • ½ cup pistachios
  • ½ bunch mint

Dressing:

  • ¼ cup olive oil
  • ½ lemon juiced
  • 1 teaspoon wholegrain mustard
  • 1 teaspoon honey

Method:

  1. Roast pistachios in oven for 10 mins.
  2. Thinly slice red cabbage, snow peas, spring onion and mint.
  3. Grate carrot, slice apple into matchsticks.
  4. Mix chopped salad ingredients together with cranberries and pistachios
  5. Add olive oil, lemon juice, wholegrain mustard and honey to a jar. Place lid on and shake until mixed together.

Serve salad with dressing!

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.