So, what causes bloating??
Bloating is a build up of gas in the colon, usually caused by an increased production of gas by the bacteria that lives there. Gas builds up because of what you've eaten, inadequate fibre and even stress which can change the way you digest food. Other causes include being overweight, overeating, swallowing too much air, IBS (irritable bowel syndrome), acid reflux, food allegies or intolerance, constipation and/or bacterial overgrowth in the bowels.
Foods to avoid most of the time • Sugar of all kinds, including cakes. Check labels for added sugars.
• Yeast and anything containing it: bread, beer, wine, Marmite.
• Malted products, such as those found in breakfast cereals.
• Alcohol, vinegar, especially balsamic, pickled onions and gherkins, soy
sauce.
• Some fruits - apples, pears, bananas (a maximum of two a day) high sugar fruit juices.
• Blu and aged cheeses contain mould which can encourage bloating.
....And food to enjoy • Peppermint tea (or fresh mint in a salad/glass of water) may help encourage healthier digestion.
• All grains, including rice and quinoa, fresh nuts, but not salted or honeyed.
• Fish and meat, including smoked or cured.
• Rice and oat cakes, plain Ryvita.
• Puffed rice, oats and wholegrain wheat cereals that have no added malt.
• Natural bio yogurt, soft cheese.
• Eggs.
• Fresh vegetables in abundance; potatoes, both regular and sweet, and tomatoes.
• Watery based fruits and veg such as melon, cucumber and consume plenty of water which will keep your bowel movements softer, plumper and easier to pass.
• Fresh pineapple and papaya contain enzymes that can encourage digestion (See recipe below)
Expert Tips
Keep a food diary to find out whether any particular foods are triggering your bloating.
Chew your foods well lumps of food will take longer to digest in the digestive tract.
Dont eat on the run, which can discourage healthy digestion.
Eat little and often to give your body a chance to digest small quantities of food more efficiently.
Recipe for those warm summer evenings: (from the food hospital, channel 4)
MINTED PAPAYA AND PINEAPPLE FROZEN YOGHURT
Serves 6
Ingredients:
300g fresh pineapple, peeled, cored and chopped.
200g fresh papaya, peeled, deseeded and chopped
2 tablespoons caster sugar
600g full-fat probiotic yoghurt
grated zest and juice of 2 limes
10g mint leaves, roughly chopped
Method:
1) Tip the pineapple, papaya and sugar into the jug of a blender, blend until smooth, add the yoghurt, lime zest and juice and mint. Quickly blend to just combine.
2) If you have an ice cream machine, churn to manufacturer's instructions. If not, pour into a freezer-proof container, freeze for two hours, return to blender and blitz to break up any ice particles. Repeat after one hour and then freeze overnight.
Per serving: 131kcals 2g saturated fat 21gs carbs 21g sugar 2g fibre
Tip: Great to have in moderation (once in a while) one evening after a bbq with friends or to enjoy with chopped up dark chocolate on an evening after a long days work!!
Kick start May and Beat the bloat today!!
Good Luck
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