TOP THREE SMOOTHIES TO BEAT THE BLOAT

By PW Nutritionist Aleena Khusro

We've all experienced bloating at some point in our lives and can all agree that there is nothing worse than feeling gassy and puffy all over!

Why do we get bloated and what is it?
Bloating is a very natural phenomenon! Some of the reasons you might find yourself feeling bloated and uncomfortable include: overeating, food intolerances or gut syndromes such as IBS. Bloating is usually caused by indigestion or swallowed air. It can also results from an overgrowth of bacteria in the small intestine. This bacteria ferments food and creates gas which causes bloating.

So how do you beat the bloat?
Well, first of all, you definitely don't have to starve yourself to beat the bloat! In fact, not eating or skipping meals can often make it worse!
Although there are no magical cures to make the bloating disappear, there are definitely more natural remedies to reduce it or get around it.
Try starting your day with a bloat beating smoothie to help flatten your stomach, stabilise your blood sugar and jumpstart your metabolism!

These smoothies have specific anti-bloat ingredients which work in different ways to improve your digestive health and keep that bloat-belly at bay...

Kiwi Kick Smoothie

Ingredients

• 3 Scoops Vanilla Slender Blend
• 150ml water
• 1 kiwi, peeled
• 1/2 cup rolled oats
• 1 tsp ginger

Calories: 300kcal

Anti-bloat ingredients:
Kiwi - These flavour packed fruit are great for gastrointestinal health. They help decrease constipation and bloating due to their ability to promote increased and regular movement in the GI tract.

Ginger - Has anti-inflammatory and antibacterial properties! It contains a digestive enzyme called zingibain which helps to break down food more efficiently. It helps alleviate gastric discomfort as it has a stimulatory effect on your GI system. It helps promote and speed up gastric emptying which can provide relief from bloating faster.

Papaya and Banana Slender Smoothie

Ingredients

• 4 Scoops Banana Slender Blend
• 150 ml unsweetened almond milk
• 1 banana (sliced)
• 1/2 papaya (peeled, deseeded and chopped)
• 1 tsp turmeric
Calories 360kcal

Anti-bloat ingredients:

Papaya - Contains an enzyme called papain which helps break down food a lot more efficiently. It's also high in fibre and water content to promote bowel regularity.

Banana - Packed with potassium which helps to stop unnecessary water retention caused by excess sodium intake. Also rich in prebiotic fibre which helps increase good bacteria in the gut and improve digestion.
PW Tip: Make sure you opt for ripe bananas, as unripened bananas can actually be constipating!

Turmeric - This spice can assist with the digestive system and liver, and can therefore help with bloating and gas! It helps stimulate bile production in the liver which is an important chemical in breakdown of food and digestion!

Pineapple & Chia De-bloating Smoothie

Ingredients
• 3 Scoops Vanilla Slender Blend
• 1/2 cup cubed fresh pineapple
• 1/2 cup almond milk
• 1/2 cup non fat yoghurt
• 2 tsp chia seeds

Calories 340kcal

Anti-bloat ingredients:

Pineapple - This water dense fruit contains a digestive enzyme known as bromelain, which helps to break down food efficiently and aid in overall digestion!

Yoghurt - Unless you are lactose intolerant, consuming yoghurt on a daily basis can help alleviate bloating or gas. The probiotics in yoghurt are linked to improving gut health, but make sure your yoghurt does not have added sugar and is all natural with 'live and active cultures'!

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