The founder of the multi-million-dollar health empire The Beauty Chef has revealed the foods you need to boost in your diet if you want to reduce bloating, and those you need to cut now if you suffer with it.
Carla Oates, from Sydney, said while bloating is common and caused from a buildup of intestinal gas, it is not something you have to live with – as it can leave your belly feeling ‘distended, tight, over-stretched and irritable’.
Carla explained that even though there are some underlying medical conditions that can cause bloating like irritable bowel syndrome (IBS), a lot of the time bloating is caused by our diet.
She shared the seven best foods to calm any irritation in your stomach, and the four you should go without.
The founder of the multi-million-dollar health empire The Beauty Chef has revealed the foods you need to boost in your diet if you want to reduce bloating, and those you need to cut now if you suffer with it (Carla Oates pictured)
The first food Carla said you need to include more of if you want to beat bloating is avocado (pictured), because it contains potassium which helps to regulate fluid retention
The first food Carla said you need to include more of if you want to beat bloating is avocado.
‘There is no denying that eating plenty of avocado has lots of skin-hydrating and moisturising benefits, but the humble avocado also contains potassium – a key mineral which helps to regulate fluid retention by balancing sodium levels,’ Carla wrote on her website.
Thanks to its high fibre content, The Beauty Chef founder said that eating avos helps to ‘mitigate constipation’ and regulate your bowel movements – which can also in turn assist with any bloating.
The second food Carla makes sure to eat lots of is cucumber, which has a high water content that keeps you hydrated and prevents bloating caused by constipation and dehydration.
‘Given cucumbers are around 95 per cent water, they are a great way to ensure you remain well-hydrated,’ Carla said.
If you don’t like cucumber, then other foods with a high water content like watermelon, celery and antioxidant-rich berries like blueberries will also work.
‘As slowed protein digestion can contribute to excess gas and bloating, nibbling on pineapple can help to reduce these effects and keep things moving,’ Carla said (stock image)
Pineapple is a great addition to the diet of anyone who struggles with bloating.
This is because of the enzyme bromelain, which is found inside it and helps to break down proteins and assist with everything from digestion to inflammation.
‘As slowed protein digestion can contribute to excess gas and bloating, nibbling on pineapple can help to reduce these effects and keep things moving,’ Carla said.
Add it to a smoothie or breakfast bowl to notice the full benefits.
4. Fermented foods
Many health experts wax lyrical about fermented foods – and with good reason.
As an excellent source of probiotics, Carla said they work wonders at improving your bowel function and promoting regularity, thus helping with digestion and feelings of discomfort.
Carla highlighted that good sources of probiotic fermented foods include sauerkraut, kimchi, kefir and The Beauty Chef’s range of inner beauty products.
You should aim to get at least one source of probiotic fermented foods into your diet every single day.
‘Well-studied for its digestive benefits, anti-inflammatory ginger can be a useful tool in the battle against the bloat,’ Carla explained.
Not only this, but ginger has myriad health benefits because it helps to reduce systemic inflammation, making it beneficial for our overall health and well-being.
The easiest way to get some ginger into your diet is to sip on lemon and ginger tea or add some fresh ginger to your Asian cooking.
Carla (pictured) said enjoying a peppermint tea after a big meal can be a great way to reduce gassiness, bloating and overall digestive discomfort
Many people around the world enjoy a peppermint tea after dinner in order to soothe their stomachs.
This is because it helps to relax the digestive system, and reduce any issues like bloating, gas and cramping.
Try to have a cup of peppermint tea after every meal and enjoy feeling less bloated and uncomfortable.
7. Green tea
Finally, there aren’t many that don’t recommend incorporating green tea into your diet for many health benefits.
‘From helping to reduce cancer risk to improving brain function, metabolism and ageing, it’s a blend that can benefit us on a number of levels,’ Carla said.
‘Green tea is also a natural diuretic and can be beneficial in helping to mitigate the effects of bloating by improving digestion.’
Making sure you’re getting enough fluids is key to preventing bloat.
Due to their high fibre content and the addition of oligosaccharides (hard-to-digest sugar molecules), foods like beans, lentils and legumes can be difficult to digest (stock image)
CUT DOWN OR CUT OUT
1. Beans, lentils and legumes
If you struggle with bloating or gassiness on a regular basis, it could be because you’re eating too many beans, lentils and legumes.
Due to their high fibre content and the addition of oligosaccharides (hard-to-digest sugar molecules), these foods can be difficult to digest, especially for those with a sensitivity to FODMAPS.
Because these foods come with benefits, Carla said you shouldn’t necessarily cut them out altogether, but instead just eat tiny portions every now and then.
‘Soaking and souring your beans and legumes can also help to improve your digestion by making them more easily digestible,’ she added.
In the same way that beans contribute to bloating, so too do cruciferous veggies like broccoli, Brussels sprouts, cauliflower and cabbage (stock image)
2. Cruciferous vegetables
In the same way that beans contribute to bloating, so too do cruciferous veggies like broccoli, Brussels sprouts, cauliflower and cabbage.
‘Full of antioxidants, these veggies should still be enjoyed regularly, but as everyone’s tolerance differs, you may need to introduce them slowly or make sure they are well-cooked before consuming,’ Carla said.
Avoid raw cruciferous vegetables where possible if you struggle and instead opt to always either fully cook them or puree them down into soups and stews.
3. Gluten-containing grains
If a big bowl of pasta makes you feel ‘stuffed’ and uncomfortable after eating, you’re not alone.
The Beauty Chef founder said you probably just have a gluten intolerance or sensitivity.
The best thing to do if you fall into this camp is avoid processed carbs and refined grains like white pasta and rice, and try instead to eat wholewheat variations or grains like quinoa, buckwheat and farro.
4. Salty foods
Finally, perhaps the most obvious food to limit if you want to reduce gas and bloating is salty foods, which dramatically alter the balance of our microbiome and cause us to feel uncomfortable.
If completely cutting the weekly takeaway is out of the question, Carla said the next best thing you can do is enjoy it, but also drink plenty of water.
This will ‘help to keep things moving and is essential for banishing the bloat’, she said.
To find out more about The Beauty Chef, you can visit the website here.