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SUN'S OUT, TUMS OUT

Desperate for that bikini bod? We reveal the 8 HEALTHY foods that could be making you MORE bloated

Consultant gastroenterologist Dr Ayesha Akbar suggests healthy swaps to help you beat the bloat

It's bikini season and the last minute fad diets are in full swing.

Before baring all on the sunny shores of the Mediterranean, it's natural to make that familiar vow - eat healthy and exercise more.

Sun's out, tums out... but if you're struggling to trim your tummy down, these "healthy foods" could be to blame
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Sun's out, tums out... but if you're struggling to trim your tummy down, these "healthy foods" could be to blameCredit: Getty Images

Even armed with the best of intentions, it can be hard achieve that washboard tummy in time for your hols.

But before you go beating yourself up for not trying hard enough, it might not be that simple.

Dr Ayesha Akbar, a consultant gastroenterologist at St Mark's Hospital warned some "healthy" foods can actually have repercussions for your gut health.

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And they might actually be making you look more, not less, bloated in your bikini.

Here, she reveals how your summer-ready diet could be playing havoc on your stomach, highlighting the common culprits and suggesting alternatives to help you beat the bloat.

Apples contain fructose, which can cause bloating and digestion issues in people who struggle to absorb the sugar
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Apples contain fructose, which can cause bloating and digestion issues in people who struggle to absorb the sugarCredit: Getty Images

1. AN APPLE A DAY

Why it can cause bloating?

When dieting people often substitute sugary snacks for fruit to get their sweet fix.

However, as apples contain fructose, those suffering from ‘fructose malabsorption’ may suffer from digestive issues and bloating after eating them.

A bloat-free alternative

Cooking the apples may reduce the effects of bloating.

You could replace them with different fruit - try blueberries, grapefruits or bananas.

Garlic contains FODMAPS, short-chain carbs that can trigger bloating, consultant gastroenterologist Dr Ayesha Akbar reveals
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Garlic contains FODMAPS, short-chain carbs that can trigger bloating, consultant gastroenterologist Dr Ayesha Akbar revealsCredit: Getty Images

2. GARLIC BREATH

Why it can cause bloating?

Garlic is a great antibacterial food, also adding flavour to a lot of healthy dishes.

However, it contains fructans which are FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) which also cause bloating.

FODMAPS are short-chain carbohydrates that some people cannot digest.

A bloat-free alternative

To reduce the effects of bloating avoid raw garlic and make sure to cook it before adding into dishes.

Beans can cause gas (hence why you fart more) as a by-product of digestion, making you more bloated in the process
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Beans can cause gas (hence why you fart more) as a by-product of digestion, making you more bloated in the processCredit: Getty Images

3. BEANS, BEANS, THE MORE YOU EAT THE MORE YOU FART

Why it can cause bloating?

As beans contain alpha-galactosides sugars, they are one of the foods that can cause gas as a by-product of digestion.

A bloat-free alternative

This doesn’t mean you have to avoid beans completely, adjust your diet by cutting back on  them or look into replacing them with beans that are more digestible e.g. black beans.

You can also use other grains.

Rye bread, though wheat free, still contains gluten, which can trigger the unsightly tummy bulge in people sensitive to the protein
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Rye bread, though wheat free, still contains gluten, which can trigger the unsightly tummy bulge in people sensitive to the proteinCredit: Getty Images

4. A RYE OLD TALE

Why it can cause bloating?

People often have the misconception that by switching to rye bread, they will avoid the bloating associated with traditional brown or white bread.

However, rye bread, although doesn’t always contain wheat still includes gluten, which can be a major form of bloating in sensitive individuals.

A bloat-free alternative

To avoid bloating you could look into cutting bread out of your diet and also replace rye with brown rice, quinoa or buckwheat.

Lentils are a healthy carb, but they are very high in fibre, hence the potential for a build up of gas
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Lentils are a healthy carb, but they are very high in fibre, hence the potential for a build up of gasCredit: Getty Images

5. A LOTTA LENTILS

Why it can cause bloating?

Although lentils are a healthy carbohydrate, because they are high in fibre they can contribute to excessive gas production unless soaked before eating.

A bloat-free alternative

Opt for the light coloured lentils as they are also lower in fibre than the darker ones and therefore product less gas.

Eating five portions of fruit and veg a day is part of a healthy diet, but broccoli is part of the cruciferous veg family, known for triggering the bloat
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Eating five portions of fruit and veg a day is part of a healthy diet, but broccoli is part of the cruciferous veg family, known for triggering the bloatCredit: Getty Images

6. BOAT LOADSA BROCCOLI

Why it can cause bloating?

People often associate eating lots of vegetables with achieving a flatter stomach.

Yet the same as beans, broccoli belongs to the cruciferous vegetable family which means they can increase bloating for some people.

A bloat-free alternative

Replace broccoli with sweet potatoes - which boast a host of health benefits- lettuce or spinach.

Diet fizzy drinks might contain zero calories, but the fizz is a whole lot of carbon dioxide, which can cause your tummy to puff out
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Diet fizzy drinks might contain zero calories, but the fizz is a whole lot of carbon dioxide, which can cause your tummy to puff outCredit: Getty Images

7. FIZZY FAUX PAS

Why it can cause bloating?

Many people often switch to diet fizzy drinks when trying to lose weight as because they have "zero calories" and can help fill you up.

However, fizzy carbonated drinks contain a lot of carbon dioxide and therefore are the most common cause of bloating.

A bloat-free alternative

It’s best to avoid any fizzy drinks and instead drink flavoured water or juice.

Like apples, watermelon is full of bloat-inducing fructose too
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Like apples, watermelon is full of bloat-inducing fructose tooCredit: Getty Images

8. WATERMELON WOES

Why it can cause bloating?

This very summery snack unfortunately, similarly to apples, contains fructose and for many can cause an upset and bloated stomach.

A bloat-free alternative

Watermelons are a very popular fruit in the summer, but to avoid bloating it might be best to replace it with grapefruits and bananas.

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