it's to fit into a favourite dress that's just a bit too tight these
days or to feel more confident on holiday, getting a flatter tummy
quickly is easy – if you know what to eat.

Our favourite superfoodist Rick Hay has put together a super easy diet that can help you debloat in just three days. Here's your step-by-step eating plan.

Start the day with a deflating diuretic drink

Ginger mint tea

some freshly grated ginger to a cup of peppermint tea, plus a squeeze
of lemon. It soothes and kick-starts digestion at the same time!

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Bloat-free breakfasts

Choose one of the below:

Coconut yoghurt with blueberries

Oh-so simple and very easy on the gut. Blueberries hydrate and provide fibre to keep food moving.

Cinnamon oat smoothie

200ml water or rice milk
with a few spoonfuls of oats, a cupful of
raspberries and 1tsp cinnamon. Eases constipation and regulates blood
sugar to kill off sugary cravings.

Spinach and tomato omelette

2 eggs and lightly fry in olive
oil, then add a handful of spinach and 1
tomato. Serve with some sourdough bread – a stomach-soothing treat!

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 Mid-morning snack

Choose from one of the below:

2 slices of watermelon or cantaloupe

Watermelon is a natural diuretic and is a good source of potassium, which can help balance sodium levels and decrease bloating.

Spiralised apple and cinnamon noodles

a small apple (keeping the skin on for digestion-aiding fibre) and add
1tsp cinnamon and a splash of rice or almond milk.

3 or 4 sticks of celery with mashed avocado

is diuretic and rich
in potassium. Avocados contain essential fatty
acids to help lower cholesterol and are also full of fibre.

Flat-tum lunches

Pick your favourite:

Vegetable frittata

2 sliced asparagus stalks with some spinach and 2 whisked eggs. Fry
gently in olive oil and add a sprinkle of parsley. The asparagus and
parsley are diuretic and the spinach provides muscle-relaxing magnesium.

Spinach courgettini

a small courgette, place in a heated pan and fry for a minute. Add a
little garlic (no more than a clove),
a handful of spinach and the juice
of 1 lemon. So delicate for the gut.

Avocado open sandwich

Mix mashed avocado with a few chopped sun-dried tomatoes. Serve on 2 slices of sourdough bread and top with mint leaves.

Top Tip! Bread is usually a no-go on a de-bloat diet, but sourdough is fermented longer and so it's easier to digest.

 Mid-afternoon smoothies

days when you're feeling a little puffy, Rick suggests having one of
these fruity pick-me-ups. 'They're ideal – especially when you're
rocking your favourite dress!'

Digestive cleanse

is a wonderful de-puff juice thanks to the lettuce in the mix, plus the
gut-soothing pear. In your blender, whizz together 1 pear, 1 kiwi
fruit, 1 cup of lettuce and 200ml water.

Tropical treat

200ml rice or almond milk into your blender. Add some pineapple,
papaya, a small slice of ginger and some mint leaves. Whizz together.
Easy to drink, it's packed with digestive enzymes bromelain
and papain
that calm digestion.

Green dream

and ginger are the de-bloating ingredients of choice in this juice and
the avocado gives it a lovely silky finish. In your blender, whizz
together 1 pear, 2 celery stalks, 1in piece of fresh ginger, 1⁄2
avocado, 1tsp chia seeds and 200ml coconut water. Delicious!

​Deflate dinners

These fast fixes will fill you up and flatten your tum.

Herby tomato soup

1 can tomatoes or 4 fresh tomatoes. Add 200ml water, plus a little
basil and parsley. Soups are filling yet easy to digest, as the
'chewing' has already been done. Don't season with salt, pepper or hot
spices, as these may aggravate your digestive system.

Vegetable stir-fry

olive oil in a pan and fry 2 cups of mixed veg, such as courgettes,
carrots, mushrooms and green beans, with 1tsp grated fresh ginger. Add
some basil and sesame seeds. Serve with rice noodles – much gentler on
the tum than white rice.

Grilled salmon or tofu

For a protein- and fibre-rich meal, serve with steamed carrots, green beans and a small cup of cooked brown rice.

​And this is a diet with dessert!

Chia pudding

In a bowl, stir 1 cup coconut milk, 1 cup water, 1 cup almond milk, ½ cup chia seeds, 1tsp cinnamon, 1tsp fresh nutmeg

Fresh strawberries

1 cup fills you up, hydrates and is so easy to digest!

After dinner/before bed

Have a cup or two of ginger, fennel, dandelion or peppermint tea. All are amazingly soothing!


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