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Bloating is something that happens to me and every other woman on a regular basis, no matter your size, weight or fitness. A bloated tum can leave you feeling uncomfortable, lethargic and annoyed at the world, and possibly confused too when you’re leading a healthy lifestyle. It’s all about listening to your body and learning what triggers you and how to overcome it. Guess what, even I have my bloated days too. Sometimes it’s from eating the wrong thing or having too many vinos with dinner or maybe it’s hormonal.

Try these things at home to see if you can settle your tum, but if you’re experiencing bloating frequently, it’s always best to be checked out by your local doctor too.

Water is the essence of wetness.
Make sure you’re drinking plenty of water. When the body is dehydrated it begins to retain water which can cause the stomach to swell and bloat. Drinking your 2L a day will help flush out toxins that could be contributing to the problem.

Bring Ginger into the picture
Consider this a miracle plant. Ginger helps prevent bloating, reduces gas and stimulates your digestive juices to break down food. You can cook with ginger, take a daily ginger supplement or add some ginger to a cup of hot water with honey and lemon and let it steep for 10 minutes. You can enjoy this tum relaxer up to three times a day.

Keep it #happyfit
Make sure you keep moving too. When you’re bloated often the last thing you feel like doing is working out, but I promise it helps move those gasses through your system. If you’re not up for a TIFFXO HIIT sesh, turn down the notcself-guidedy Flow class instead, or even just some self-guided stretches will help relieve discomfort. Working up a shine can also help release fluids too. If you’re new to the exercise game or you’ve amped up your routine, you may find a little temporary bloating, but don’t worry, it will soon disappear as your body adjusts to a new routine.

This bloat is bananas. B.A.N.A.N.A.S.
Eating potassium-rich foods helps prevent water retention by regulating sodium levels in your body, I’m talking mangos, spinach, and my fave, bananas. Bananas have an added bonus of being delicious and also have a soluble fibre which can help relieve or prevent constipation.

And breathe.
Never underestimate the power of an unhappy mind can have on an unhappy tim. Stress and anxiety upset the balance of hormones that play important roles in digestion. So, when there is a whole bunch on your mind, your food isn’t being digested properly, leading to gas and bloating. When you’re anxious you swallow more air than normal as your speed of breath has increased, often leading to a bloated tum. Make sure you are taking time out for you, practising self-care, eating whole fresh foods and moving your body as part as your regular routine.

It’s fun to drink the A.C.V
Drinking Apple Cider Vinegar is a great natural digestive remedy. It helps to neutralise stomach acids and get it ready to digest your food properly. You can have it in the morning before breakfast straight, or add a tablespoon to a glass of hot water. When you’re buying at the supermarket, make sure you choose the variety that has “the mother” in it – that’s the miracle ingredient.

Drinking Apple Cider Vinegar is a great natural digestive remedy. It helps to neutralise stomach acids and get it ready to digest your food properly

Cuppa tea?
I am a big tea lover and a big believer in their natural, magical qualities.
Peppermint
Peppermint leaves contain menthol oil, which acts as an antispasmodic to relax the digestive tract and support the passage of food and air through the stomach. Bonus points it also helps absorb iron from food. You can chew fresh peppermint leaves, take a peppermint supplement or brew up a cup of fresh peppermint tea after each meal (make sure you brew it for 5-10 mins).

Chamomile
Chamomile tea is another effective option to get relief from bloating. Its anti-inflammatory and anti-spasmodic properties help soothe the stomach and help with heartburn as well.

Green
This slightly bitter tea is an excellent source of antioxidants, boasts some diuretic benefits, and can help reduce inflammation in your digestive tract.

Cut back on caffeine
You’ll be too busy brewing up all kinds of tea to be focussing on coffee anyways right? I know coffee is a morning ritual for a lot of you, but having a few CFD (Coffee Free Days) can make a big difference. Caffeine is a big trigger for bloating, same goes for alcohol too.

Probiotic time
If your gut has an imbalance of good or bad bacteria, your tummy can bloat – especially if you’ve just taken a course of antibiotics. A good quality probiotic can help restore the balance and get rid of any bloating issues. Greek yogurt is a great source of natural probiotics and contains acidophilus bifidus live cultures. Add it to a TIFFXO smoothie or eat it with fresh berries – both delish options.

Try to limit these

Processed foods – no more fast or processed foods, and other foods that are fatty, spicy, sugary, fried, or salty.

Cruciferous vegetables – broccoli, Brussels sprouts, apples, lentils, cabbage, corn can all encourage the bloat.

Fizzy drinks – besides mineral water, we don’t drink soft drinks anyways, right? But if you’re downing a bottle of sparkling of mineral or even soft drink a day, it’s time to say goodbye to that habit. Not only does the carbonation make you seriously bloated, diet drinks contain artificial sweeteners that can inflame sensitive stomachs.

Beans and lentils – Legumes are often a guilty party when it comes to bloating as they contain indigestible sugars called oligosaccharides. And when your intestinal bacteria work to break them down, it can cause gas and bloating (and that’s not fun for anyone!). Try to limit your legume intake if you’re finding you’re eating a lot and they’re not agreeing with your tum.

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author

Tiffiny Hall

Tiffiny Hall is a mother, author, expert trainer and television personality, as well as being one of the highest qualified female martial artists in the world for her age. She is a Sixth Dan Black Belt Master Instructor, qualified personal trainer with a Diploma of Sport Coaching, specialising in martial arts. Tiff is passionate about creative writing and has published four novels with her next Young Adult novel set for release in 2018. She has written four health books and a cookbook.

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