Top 7 tips to beat bloating

There's nothing worse than feeling bloated and uncomfortable, but with causes being different for each individual, one solution that works for one person may not work for another. However, combining all of these over the course of a week can prove effective and have you back in tip top shape.

Scroll below for the seven day programme


A healthy diet is key to avoiding bloating

Take more probiotics

Start taking a multi-strain probiotic every day. These rebalance the gut flora, which can be the cause of bloating. They also support efficient digestion to break down undigested foods which can cause discomfort.

Eat fresh food

Have some apple cider vinegar before each meal and start eating in a relaxed environment to make sure you're chewing your food well. Try to prepare fresh food, as these are more easily digested which will eliminate bloating.

Avoid processed foods

Avoid processed products such as white pasta, breads and baked goods (cakes, biscuits, pastries). Reduce simple sugars and refined carbohydrates by preferred pathogenic bacteria fermentation and encourage the growth of fungi.

Eat more fibre

Start eating more fibre by trying to consume seven different portions of vegetables and salad each day. Rolled oats, linseeds, ripe fruits and non-starchy vegetables (carrots, celery, bok choy, lettuce) may be the easiest to tolerate for those susceptible to bloating from vegetables.

Replenish your gut lining

Try drinking cups of homemade bone stock or including it in soups and stews. These are rich in the amino acid glutamine, essential to feed the cells lining our gut where final food digestion and absorption takes place. The gut lining takes 3-5 days to replenish so hopefully new cell growth will be nice and healthy by the time you go on holiday.

Soak legumes overnight

Leave legumes to soak well overnight as these will ease the way you digest them if they cause you bloating.

Make time to relax

Stress is known to reduce the levels of beneficial bacteria in the gut and can occur in many ways such as a busy lifestyle or lack of sleep. Including some form of relaxation in the daily routine such as reading a book, yoga, meditation or taking a bath with lavender oil can only be of benefit!

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