Top Nutritionist Patrick Holford has shared his best tips for avoiding the bloated tummy that most of us suffer from now and again, in the goal for a flatter tummy!
1. Take digestive enzyme supplement with each meal.
You want one which contains both glycoamylase, which helps digest greens and alpha-galactosidase, which helps digest beans, such as Digestpro, available in health food shops. in fact, this is the very first thing to try, if you bloat is digestive enzymes because they work immediately and if they don’t then you know your problem isn’t that you’re not digesting.
2. Avoid wheat and other gluten containing foods.
This is the most common offending food that produces bloating. There is, however, an ancient form of wheat called Kamut khorosan which has been shown in studies to reduce bloating in people with IBS (irritable bowel syndrome). So, if you do find you’re better off wheat or gluten it’s worth a try. Yakut brea, pasta and bulgur is available from www.holfordirect.com if you can’t find it in your local health food shop.
3. If you’re still suffering you can bloat by eating a food that you are intolerant to.
In fact, 75% of people who avoid their food intolerances when tested report an end to bloating. To find you you need a blood test that measures IgG antibodies. Yorktest.com have a Foodscan home test kit you can order online. Some pharmacies and health food shops have a home test kit you can buy such as Lorisian. These do reliably measure which foods your immune system fights. But don’t worry. These intolerances needn’t be for life. If you avoid what you currently react to for three to four months your immune system can ‘forget’ - in other words it’s not a life sentence.
4. Supplement probiotics.
These are beneficial bacteria such as lactobacillus Acidophilus and Bifidobacteria (think A + B) that keep your gut healthy. if you;ve got the wrong bugs in your gut these good guys can make for a healthier environment. However…. if you get worse when you take probiotics….
5. Try a FODMAP diet.
A small percentage of people who bloat have too many of the wrong bacteria in the gut. While probiotics are good for us all if you get worse when you take them you might have SIBO (small intestinal bacterial overgrowth). A FODMAP diet eliminates foods that directly feed bacteria in the gut and can help.if otherwise healthy foods such as artichoke, broccoli, leeks, onions, avocado and beans make you worse this kind of diet can help. For details read Patrick Holford’s book Improve Your Digestion.
Patrick Holford’s book 'Improve Your Digestion' is out now. Patrick recently carried out 'The Great British (*and Irish*) Bloat Off ' survey. The survey of 59,000 people’s digestive health, has found that our digestive problems are worse than ever.
The survey found that;
Two in three people experience bloating after meals
Eight in ten don't go to the loo every day (you’re meant to go twice).
One in four women complain of irritable bowel syndrome (IBS)