How To Avoid Bloating For Your Wedding Day

How to avoid bloating for your wedding day may or may not currently be uppermost in your mind. The last thing you need on your wedding day is to wake up feeling uncomfortably bloated. It happens to us all at some point and when it does it’s not pleasant! Whilst it’s not guaranteed to work, there are some things that you can eat and drink to help.

As we’ve looked at before, healthy eating is something that we should all be doing as a lifestyle choice. It’s best to start a healthy eating plan early on rather than leaving it to the last minute. However, sometimes we all need a quick fix! We’ll look first at drinks and foods that will help to avoid bloating for your wedding day.

Drinks to help you avoid bloating

Water – good old fashioned water! If you regularly drink a healthy amount of still water it keeps you hydrated and won’t leave you feeling bloated. A dehydrated body will retain water which leads to bloating. Increasing your intake may at first make you feel bloated and have you running to the loo frequently, however you soon adjust to it and it has the added benefit of being great for your skin. Additionally a hydrated body promotes speedier digestion. Avoid sparkling water though as this will give you a bloated tummy.

Fennel Seeds contain estragole, fenchone and anethole that help to relax gastrointestinal spasms. This allows cramping from gas to subside and relieves the bloating. Either chew the seeds or sip on fennel tea.

Avoid bloating for your wedding day - fennel seeds

Apple Cider Vinegar improves the digestive process by helping to maintain appropriate levels of stomach acid.

Lemon Water is great for reducing inflammation in the digestive tract thereby relieving bloating. It’s a great diuretic and good for detoxing.

Avoid bloating for your wedding day - lemon water

Green Tea is a source of antioxidants and has some diuretic properties too. Like lemon water, it is great for reducing digestive tract inflammation.

Olive Oil is high in omega-3 fatty acid and anti-inflammatory antioxidants. Cook with it or lightly drizzle a little over fresh vegetables.

Mint is ideal for settling an upset tummy and relieve bloating. Steep fresh mint leaves in hot water for a drink to help beat the bloat.

Avoid bloating for your wedding day - mint

Ginger is another powerful anti-inflammatory to help relieve bloating. Steep chopped up chunks in hot water for homemade ginger tea.

Foods to help you avoid bloating

  • Honeydew Melon – high in potassium
  • Cantaloupe Melon
  • Watermelon
  • Kiwi – high in fibre
  • Pineapple – mildy diuretic and reduces colonic inflammation
  • Carrots – high in potassium
  • Eggs – packed with protein
  • Cranberries – unsweetened as sugar promotes bloating. Great diuretic.
  • Asparagus – help maintain the balance of gut bacteria
  • Bananas – high in potassium and mildly diuretic
  • Avocado – contains potassium as well as healthy fats
  • Almonds – contain fibre, protein & prebiotics to ward off bloat. (I use ground almonds in place of flour when baking cakes sometimes)
  • Green Beans – mildly diuretic
  • Blueberries – high in fibre and antioxidants
  • Tomatoes – high in lycopene which is an antioxidant that helps to banish bloat
  • Dark Chocolate – yes really! High in fibre and polyphenols which can help reduce gas production
  • Papaya – contains papain which helps to break down proteins in the gastrointestinal tract
  • Artichokes – high in potassium and fibre, antioxidants and vitamin C
  • Cucumber
  • Apples
  • Oats
  • Rosemary – fresh
  • Parsley – fresh
  • Turmeric
  • Peaches – high in potassium
  • Celery – high in potassium
  • Beetroot

In the above list alone you have the makings of various meals to help you to avoid bloating for your wedding day! Mix the cooked veggies together, drizzle with a little olive oil and sprinkle with freshly chopped herbs. Or mix the fruit together for a delicious fruit salad – just watch how much fruit you eat though as it contains plenty of natural sugars. Squeeze lemon juice on both vegetables and fruit as well as drinking it as an infusion. Many of the above foods are high in fibre which can cause you to bloat if you’re not used to a high fibre diet. Introduce it gradually to allow your body to get used to it.

Avoid bloating for your wedding day - salad

Gorgeous colourful salad

As you can see, many of the things that help you to avoid bloating for your wedding day are high in potassium. As well as helping with the digestion potassium also has other health benefits. In addition to foods and drinks that will help you to avoid bloating for your wedding day, there are also foods and drinks that you need to avoid.

Foods to avoid to help banish bloating

  • Salt – leads to water retention – and it’s in a whole lot of ready prepared food such as pizza, soup, ready meals
  • Fat – causes bloat as it delays stomach emptying
  • Cheese – if you’re sensitive to dairy this can be bloating
  • Sweetcorn – can cause gastrointestinal fermentation and trapped air and gas which in turn causes bloating
  • Broccoli, Cabbage, Cauliflower & Kale – contain raffinose and fructan which can make you bloated and gassy
  • Mushrooms – contain polyols which are sugar alcohols that are difficult for the small intestine to digest
  • Beans and lentils – contain oligosaccharides which are indigestible sugars that cause bloating
  • Dairy – if you have lactose sensitivity this can cause bloating
  • Sugar

Avoid bloating for your wedding day - salt

Drinks to avoid to help banish bloating

  • Alcohol – can slow stomach emptying and retain water. Also usually full of sugars which is not great for any diet!
  • Carbonated/Sparkling Water
  • Fizzy Drinks – contain sugar as well as the carbonated bubbles which bloat you
  • Artificial Sweetners – can have a bloating effect and are contained in an awful lot of foods, so check the labels!
  • Milk Alternative – check that soy or almond milk doesn’t contain the thickening agent carrageenan which can cause bloating

Avoid bloating for your wedding day - beer

Avoid bloating for your wedding day - wine

There are other ways of avoiding bloating for your wedding day.

Moving around – sitting around and not moving means that your digestive system isn’t moving either. Get up and move around for a short time every so often. Go for a walk if you can or dance around to some music!

Eating too fast and drinking through a straw causes you to swallow more air with your food or drink and thereby promotes bloating!

Avoid bloating for your wedding day - drinking through a straw

Eating too much – smaller meals pass through your system quicker and therefore cause less bloating. There are enzymes and acids in the stomach that help to break down your food. The larger the amount of food you eat the longer it takes for the enzymes and acids to break down the food sufficiently to move into the small intestine, thereby making you feel bloated.

Some medical conditions will exacerbate bloating.

  • Diabetes – some drugs can cause bloating. Speak to your medical practitioner about this in case there are alternatives
  • Stress – certain hormones can aggravate the digestive tract, and eating too quickly because you’re stressed will cause you to take air into your stomach
  • IBS – bloating, diarrhoea, constipation, flattulence. Consult your medical practitioner if you think you might have the condition. Also, if you have a change in your regular toilet habits (including blood in your wee or stools) then get advice pronto.
  • Snoring – causes you to swallow air and thereby promotes bloating. The same applies to sleep apnoea.
  • PMS – changes in hormone levels can cause havoc with bloating even though it’s not exactly a medical condition.

What are your top tips to avoid bloating for your wedding day? Leave me a comment below!