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Maeve Madden reveals how to banish the bloat for good

A former model turned fitness blogger has revealed the tricks that help her deal with the bloating that can take her stomach from toned to ‘looking nine months pregnant’ within minutes.

Born in Ireland, she moved to London after an injury ended her professional dancing career and discovered a passion for health and fitness blogging. 

After years of battling uncomfortable bloating caused by PCOS, IBS and food intolerances, she’s written a book Beat Your Bloat to share her flat tummy tips, inspired by feeling ‘so angry’ with her body over her constant battle with bloating.

‘It wasn’t until I posted a picture showing how my body went from lean, toned abs that I worked pretty damn hard for to looking nine months pregnant in a matter of minutes that I realised that sharing my day-to-day life was so much more real,’ she explained. 

Maeve has since devised a plan of food swaps, healthy recipes, exercises and tasty ‘rescue remedies’ that will help keep a bloated stomach at bay.

And from treats such as ‘golden goddess milk’ to a mint choc chip shake, her philosophy proves that a bloat free lifestyle is not about ‘eating rabbit food’ or ‘a constant battle with yourself and your mind’.

Here Maeve reveals the ‘rescue remedies’ with hero ingredients such as peppermint and apple cider vinegar that will satisfy cravings without provoking an attack, as well as the food swaps every sufferer needs. 

Blogger Maeve Madden who was born in Ireland and now lives in London has battled with PCOS and IBS for years

The fitness fan can go from toned to looking 'nine months pregnant' within minutes after an attack of bloating 

The fitness fan can go from toned to looking ‘nine months pregnant’ within minutes after an attack of bloating 

In her new book, the blogger reveals the simple tricks that can help ease your symptoms 

In her new book, the blogger reveals the simple tricks that can help ease your symptoms 

APPLE CIDER VINEGAR 

Munching on too much sugar does not only damage the digestive system, but destroys the good bacteria in our gut, which can leave us feeling sluggish with a depleted immune system.

WHAT IS POLYCYSTIC OVARY SYNDROME?

Polycystic ovary syndrome (PCOS) is a common condition that affects how a woman’s ovaries work.

The three main features of PCOS are:

  • Irregular periods – which means the ovaries don’t regularly release eggs (ovulation)
  • Excess androgen – high levels of ‘male hormones’ in the body, which may cause physical signs such as excess facial or body hair
  • Polycystic ovaries – the ovaries become enlarged and contain many fluid-filled sacs (follicles) which surround the eggs (it’s important to note that, despite the name, if you have PCOS you don’t actually have cysts)

Source: NHS Choices  

Eating too much sugar can leave our gut acidic and bloated. Reaching for a good probiotic or drinking my beat the bloat drink containing apple cider vinegar can help break down candida overgrowth in the gut.

Maeve’s famous Beat The Bloat drink 

2 tablespoons organic, raw apple

cider vinegar

juice of 1 lemon

1 teaspoon ground cinnamon

3–4 ice cubes

1 teaspoon maple syrup (optional)   

Blitz all the ingredients together in a blender with 600ml water. Pour into glasses and drink immediately.   

PEPPERMINT 

Peppermint works to calm the stomach muscles and improve bile flow, which the body uses to digest fats. 

This allows food to pass through the stomach quicker, aiding digestion and soothing stomach pains. 

What foods should you swap to beat bloating? 

SWAP THIS

Sweet granola

Sugary topping

Cow’s milk

Peanut butter

White rice

Potato

Sweets

Jam/choc spreads

Yogurt

Couscous

Café latte

Sodas/Fizzy drinks

White sugar

Milk chocolate

Strawberries and cream

Butter

Breadsticks

Iceberg lettuce

French fries

Vegetable fats/oils

Mayonnaise

Salad dressing

Table salt

Pasta

Fried fish

Milkshakes

Ice cream

Crisps

Black tea

Crisps

Fruit juice

Fried eggs

Tinned fish

Salted peanuts

Butter

Red onion

Honey/agave

Blackberries

Cheddar cheese

Bread

Wheat wraps

Apples

Watermelon

Nachos  

FOR THIS 

Plain oats

Ground cinnamon

Nut milk

Almond butter

Brown rice

Sweet potato

Almond fudge 

Nut butters

Coconut yogurt

Quinoa

Black Americano

Water with fruit

Stevia

Dark chocolate 

Berries and coconut cream 

Avocado

Crudités

Spinach

Sweet potato 

Coconut oil

Mashed avocado

Avocado dressing

Himalayan salt

Quinoa

Grilled fish

Protein shakes

Dairy-free  

Unsalted nuts

Herbal teas

Popcorn

Vegetable juice

Poached/boiled 

Fresh fish

Roasted almonds

Olive oil

Spring onions

Maple syrup

Blueberries

Feta/Swiss cheese

Rice cakes

Corn wraps

Kiwi fruit

Papaya

Corn chips  

Mint choc-chip shake 

1 avocado, halved, stoned and

flesh scooped out

250ml almond milk

a small handful of spinach

½ teaspoon vanilla extract

½ teaspoon cacao powder

1 drop peppermint extract or

3–4 fresh mint leaves

½ teaspoon stevia

Handful of ice cubes

Blitz all the ingredients together in a blender until smooth. Pour into glasses and serve immediately. 

TURMERIC 

Turmeric is an antioxidant and an anti-inflammatory blood purifier, which helps to relieve bloating and improve digestion.

Golden goddess milk is basically the Holy Grail of a beauty bloating drink. If Cleopatra had the bloat, this would be what she would have drunk.

Golden Goddess Milk 

300ml filtered water or almond milk

8 raw almonds

1 teaspoon turmeric juice

1 teaspoon ginger juice

½ teaspoon ground cinnamon

pinch of pink Himalayan salt

1 teaspoon maple syrup

Blitz all the ingredients together in a blender and watch it turn to liquid gold.

HYDRATION 

Hydration is key to avoiding water retention and aiding digestion. If you are suffering from constipation, headaches, burny pee, fatigue, dry skin or lips, the chances are you could be dehydrated.

Water is an amazing source of energy as dehydration can cause us to feel tired and sluggish, so drink up.

I love drinking water, up to 3 litres per day, but I know many people do find it difficult to drink enough. Here is a quick, simple solution to getting in at least eight glasses per day, and it will also detox the body, helping keep you debloated. 

Tummy Tonic 

10 fresh mint leaves

1 teaspoon grated fresh ginger,

1 lemon, finely sliced

½ cucumber, peeled and sliced

Making up a jug of this is a great way of measuring just how much water you drink throughout the day.

Put all the ingredients in a large jug or empty bottle with 2 litres of cold water. Stir to combine and leave to cool in the fridge for an hour or so.

Maeve explained that she was initially angry at her body, but is now determined to show her followers honest posts 

Maeve explained that she was initially angry at her body, but is now determined to show her followers honest posts 

EPSOM SALTS

If you have yet to stock up on all the ingredients, or you’re still feeling exhausted or completely ‘hormotional’ having taken an early vacation to menstrual island, don’t worry.

You are in need of a good home remedy now, so get ready for some serious r&r. 

Run a hot bath and add some Epsom salts or pink Himalayan salt. Sit in the bath and allow the salts to draw out the toxins, help to balance the hormones and leave you feeling relaxed and ready for a good night’s sleep.

From 'golden goddess milk' to bathing in Epsom salts, Maeve's remedies are relaxing and delicious 

From ‘golden goddess milk’ to bathing in Epsom salts, Maeve’s remedies are relaxing and delicious 

Maeve's new book on beating the bloat was released earlier this month 

Maeve’s new book on beating the bloat was released earlier this month 

Beat your Bloat, Recipes & exercises to promote digestive health by Maeve Madden is published by Octopus Books, £14.99

 



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