Advertising
Advertising

8 Natural Foods to Quickly Burn Your Holiday Bloat

8 Natural Foods to Quickly Burn Your Holiday Bloat

So, you gave in to holiday temptation. You dabbled with chocolates instead of dumbbells and croissants instead of cardio. Your meticulous fitness regimen crumbled under the pressure of multiple Christmas parties and family dinners. Perhaps you rationalized this by thinking that our bodies need more sweets and salty dishes to manage the harsher outdoor climate, and so you took that extra bite…or five. Either way, you and your body are rolling into the new year with a little “extra” in places, and you need it gone fast.

There are plenty of options for getting rid of stomach bloat, from rigorous gym routines to more drastic fat reduction treatment solutions, but at the end of the day, your diet is the biggest factor that contributes to belly bloat. So, try out these eight natural remedies for curing winter bloat in a hurry:

1. Water

Water is amazing for digestion. It helps solids move smoothly through your system for fast elimination of food that is known to cause bloating (think food heavy in salt, sugar and fat). It also helps flush out sodium, a common culprit in bloating. Adding fresh lemons to your water further increases healthy digestion by getting rid of lingering toxins.

Advertising

2. Ginger

Ginger is a particularly effective type of carminative, an herb that can alleviate symptoms of digestive tract distress such as bloating, gas and cramps. Ginger helps release gas, improves circulation and even fights abdominal pain, thanks to gingerol (the main active component of fresh ginger). For easy consumption, add half a teaspoon of freshly-grated ginger to a cup of hot water for a soothing tea.

3. Potassium

    Foods rich in potassium are a fantastic remedy for bloating. Without potassium, your body holds on to extra sodium and water. Potassium helps flush out this excess salt and regulate sodium levels, so stock up on fresh fruit and vegetables like bananas, avocados, leafy greens and citrus fruits like oranges.

    4. Fiber

    A lot of bloating stems from constipation, and one of the best ways to have regular bowel movements is to eat fiber-rich food. Try whole grains, nuts, seeds, fruits, vegetables, beans and other legumes for your fiber intake. Women under 50 years old should get 25 grams of fiber daily while men under 50 should have 38 grams per day.

    Advertising

    Be careful not to overdo it at the start -your body needs to build up a fiber tolerance gradually. Too much fiber all at once can actually cause buildup, so make sure you drink lots of water alongside your food.

    5. Digestive enzymes

    Digestive enzymes aid in healthy digestion by breaking down fat, protein and carbohydrates, and they reduce bloating and other gastrointestinal issues. There are three different types of digestive enzymes- amylase enzymes break down carbs, lipase enzymes help digest fats and protease enzymes aid in the digestion of protein. Papaya, pineapple and grapefruit are great examples of fruits high in digestive enzymes, so pick up one of each the next time you’re at the supermarket. However, if these fruits aren’t in season, try digestive enzyme supplements as an alternative.

    6. Magnesium
    magnesium rich foods

      Studies have shown magnesium can eliminate belly bloat by neutralizing stomach acid that can cause indigestion. Magnesium also helps to relax the intestinal walls, enabling the release of gas and lowering water retention in the body. Bananas, fish and quinoa are all excellent sources of magnesium, and so are dark, leafy green vegetables and whole grains.

      Advertising

      7. Omega-3 Fats

      If you’re a fan of seafood, you’re in luck. Regular consumption of salmon and other fish is a great source of omega-3 fatty acids, nutrients which reduce bloating and inflammation in the gastrointestinal tract. Omega-3 fatty acids not only calm and reduce gastrointestinal distress but heal as well, lowering sensitivities to foods that cause inflammation over time.

      8. Bifidobacteria

      Consuming bifidobacteria, found in probiotics, has been proven to relieve gastrointestinal tract stress, specifically bloating, cramping and flatulence. When looking for sources of bifidobacteria, keep your eyes peeled for yogurt with this specific strain of probiotic on its label. While probiotics are fantastic for general healthy immune function, bifidobacteria is the only strain of probiotic proven to help with symptoms of intestinal distress.

      Implementing the 8 Remedies

      Advertising

      ginger tea

        Adopting 8 new tips into your routine may seem overwhelming, but the truth is that they all fit seamlessly into a well-organized meal plan. Unsurprisingly, the most important meal to pack with nutrients is your breakfast. If you only leave yourself 20 minutes to make and eat your meal in the morning, you’ll end up consuming cereal or a muffin, which are heavy on carbs and low on bloat-busting nutrients. So, plan ahead and prepare your potassium-rich fruits and vegetables the night before. If you find yourself in a rush, blend up some oats, banana, pineapple, probiotic yogurt, and peanut butter, and take a smoothie to go. Experiment with different combinations of fruit and vegetables until you find a recipe you love. You’ll find yourself with an influx of energy to carry you through your day or workout, and you’ll be well on your way to getting your pre-December body back.

        Consuming the appropriate amount of Omega-3 fats can be trickier. Typically, people have an unhealthy balance of Omega-3 and Omega-6 fats. Omega-6 is present in common ingredients such as corn, soy, and canola, so naturally, humans have an overabundance of Omega-6 in their body. Try incorporating seafood into at least two meals a week. If you’re one of those people who can’t stand the thought of eating seafood, consider an Omega-3 supplement to keep your ratio in check.

        Lastly, you can kill two birds with one stone by enjoying ginger tea first thing in the morning. After a long, restful night of sleeping, your body is dehydrated. A cup of tea is a great first step in getting your hydration back on track. Ginger tea is naturally caffeine free, so it may not be a perfect substitute for your morning coffee, but it’s packed with vitamin C and magnesium and is an excellent way to start your day.

        Featured photo credit: http://brendablanco.com/ via brendablanco.com

        More by this author

        Lauren Martineau

        Writer and Entrepreneur

        holiday bloat 8 Natural Foods to Quickly Burn Your Holiday Bloat

        Trending in Fitness

        1 12 Best Back Strengthening Exercises to Relieve Lower Back Pain 2 11 Partner Yoga Poses for Couples to Build Intimacy 3 7 Best Weight Loss Supplements That Are Healthy and Effective 4 8 Beginner Yoga Tips for Just About Anyone 5 13 Most Common Muscle Building Mistakes to Avoid

        Read Next

        Advertising
        Advertising
        Advertising

        Last Updated on March 13, 2019

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        Have you gotten into a rut before? Or are you in a rut right now?

        You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

        1. Work on the small tasks.

        When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

        Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

        2. Take a break from your work desk.

        Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

        Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

        Advertising

        3. Upgrade yourself

        Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

        4. Talk to a friend.

        Talk to someone and get your mind off work for a while.

        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

        5. Forget about trying to be perfect.

        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

        Just start small. Do what you can, at your own pace. Let yourself make mistakes.

        Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

        Advertising

        6. Paint a vision to work towards.

        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

        Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

        7. Read a book (or blog).

        The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

        Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

        Check out the best selling books; those are generally packed with great wisdom.

        8. Have a quick nap.

        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

        Advertising

        9. Remember why you are doing this.

        Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

        What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

        10. Find some competition.

        Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

        Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

        11. Go exercise.

        Since you are not making headway at work, might as well spend the time shaping yourself up.

        Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

        As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

        Advertising

        Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

        12. Take a good break.

        Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

        Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

        Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

        Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

        More Resources About Getting out of a Rut

        Featured photo credit: Joshua Earle via unsplash.com

        Read Next