We've had lots of readers asking us for advice about how to cope with IBS, finding our you're Coeliac and other related illnesses linked with bloating, so we asked our friend Nutritional Therapist Ian Marber to share his 3 Day De-Bloat Diet with us.
Three Day Debloat Diet Plan
So what can we do to beat the bloat? Ian Marber shares his top tips:
Avoid refined sugars and check labels. Anything ending in ‘ose’ is a sugar
Also check for sugar as an ingredient, not just the label as part of carbohydrates
Reduce your intake or refined carbohydrates, you don’t need to completely cut them out
Have lots of lean protein, crunchy vegetables, salads and soups
Avoid processed food and aged foods such as blue cheese
Avoid anything that contains too much yeast and go for wholegrains, such as sourdough bread
We tend to eat later in the summer months, so snack on some olives, or nuts to extend energy and to reduce your appetite in-between meal times
“The aim is to eat small meals at regular intervals, each time combining some protein with complex carbohydrates, to keep energy levels up and reduce appetite. Avoiding refined sugars, simple carbs and free sugars (such as in fruit juices) should also help reduce any feelings of bloatedness, adds Ian.”
Boiled, scrambled or poached egg with a slice of toasted soda bread, served with spinach.
Guacamole with oat cakes
Chicken quinoa salad, made with plenty of crunchy raw vegetables. and sauerkraut. Dressing of olive oil, lemon juice and Dijon mustard.
Sliced peppers with hummus
Stir fried tofu with vegetables, cashew nuts and brown rice. Dress with lime juice, coriander and chilli flakes.
Porridge oats made with regular milk with flaked almonds or hazelnuts and chopped apple.
Plain yogurt with pumpkin seeds.
Bowl of miso soup Tuna sandwich made with soda bread, lettuce, sliced tomato and cucumber.
Rye cracker with almond or peanut butter.
Grilled chicken breast (use paprika and lemon juice for extra flavour) with green beans, flaked almonds and baked sweet potato.
Small bowl of porridge made with semi-skimmed milk, topped with a little chopped pear and a spoonful of plain yogurt.
Rice cake with cottage cheese, sprinkled with sunflower seeds and black pepper.
Lentil soup, a slice of toasted soda bread topped with either salmon pate or guacamole.
An apple and a slice of Cheddar
Homemade curried chicken with black beans, kale and courgettes. Sprinkle mixed seeds on the vegetables for added crunch.
If you are in a hurry and want something quick and easy, try one of these meals or snacks that you can cobble together in a moment from foods you can find in most supermarkets.
Potato salad with cubed tofu or tempeh
Salmon with plain yoghurt with any herb such as dill or basil
Can of sardines mashed up with chopped dill on soda bread
Sliced chicken breast with red pepper and avocado
Carton of soup, warm with half a can of chick peas or mixed beans