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Deflate Your Tum - 13 Natural Ways To Get A Flat Belly, Fast - BT
Deflate Your Tum - 13 Natural Ways To Get A Flat Belly, Fast - BT
By Carla Challis
Last updated: 3 May 2018 - 3.52pm
If sit-ups and planks aren’t flattening your tum or, no matter what exercise you
do, you suffer from a bit of a pot belly, don’t worry – there are some easy ways
to deflate your tum and it’s all down to your diet.
We asked a range of nutritionists for their top tips on which foods and drinks
you should and shouldn’t eat for a flatter belly.
[Read more: Calories and age: How much should you be eating at 40, 60 and
beyond?] [http://home.bt.com/lifestyle/health/healthy-eating/calories-and-
age-how-much-should-you-be-eating-at-40-60-and-beyond-
11364067205901]
1. Limit cruciferous vegetables on your plate
Cruciferous vegetables - that’s broccoli, cauliflower and cabbage - are known
for causing bloating and excess wind. “For some people these vegetables are
not digested completely in the small intestines maybe due to a lack of
enzymes,” says Dr Marilyn Glenville, the UK’s leading Nutritionist and author of
Natural Alternatives to Sugar.
“It means that when they reach the large intestines, bacteria in that part of the
gut can cause gas and bloating when breaking down those foods.”
[Beat the bloat: 10 ways to de-bloat at night and get a good night’s sleep]
[http://home.bt.com/lifestyle/wellbeing/beat-the-bloat-10-ways-to-de-
bloat-at-night-and-get-a-good-nights-sleep-11364047639573]
“Refined carbohydrates will have a higher glycemic index (GI) than unrefined
carbs so they are broken down into glucose (sugar) more quickly which can
cause bloating and gas,” says Dr Marilyn Glenville.
“They can also often contain wheat, which can be a problem for people with
IBS symptoms. Wheat is also one of the grains excluded on the FODMAP diet,
which aims to reduce the amount of fermentation happening in the digestive
system [by cutting down the intake of certain sugars].”
Try to chew each mouthful until the food is liquid. Cassandra explains that this
not only makes sure food is then properly digested, but it encourages you to
eat slower too.
She adds: “When you take more time to chew and taste your food, your snack
or meal becomes more satisfying and will prevent you from over-eating.”
Cassandra comments: “They might be low in calories but the fizzy bubbles in
carbonated drinks can cause gas to get trapped in your stomach and cause
bloating.
“Fruit flavoured waters and peppermint tea are great alternatives. They’re
bloat-free and will help to cleanse and detoxify the body too.”
“It can also stimulate your digest enzymes to expect food, which can then
stimulate hunger. If you do have to snack, it's better to graze on a healthy,
high-fibre snack like oatcakes, carrot batons or low-fat popcorn.
Want to flatten your tum even more? Follow these easy ab exercises
“Many people suffer from bloating because they consume too much sugar
alcohol in artificially sweetened foods and drinks, and so it’s important to avoid
these as much as possible,” says Marilyn.