11 Nov 2015
Our 'One week flat' supplement has been recommended in the Daily Mail. The article looks at the causes of bloating as well as some simple, yet effective, dietary changes and practical advice.
Bloating is a very common digestive complaint, especially among women, and can be a symptom of various conditions such as trapped wind, water retention, and constipation. However, the article points out that there are a number of simple steps you can take that may help. These include keeping yourself well hydrated, chewing your food thoroughly to help your digestion, and avoiding troublesome foods such as beans, root vegetables, and pulses.
"To reduce bloating the main foods to avoid are sugar, wheat, caffeine and alcohol as these are the ones most likely to cause bloating and weight gain." advised Shona Wilkinson, head nutritionist at the NutriCentre.
Shona explained that by cutting out these troublesome foods, drinking plenty of water and eating lean proteins, you will help balance your blood sugar levels and prevent unhealthy cravings for sugary and/or fattening foods like crisps, sweets and chocolate.
"Chew each mouthful until the food is almost liquid; not only will this help to ensure that the food is properly digested, but it will also help you to eat slowly and enjoy your food, so can prevent you over eating."
Shona's top tips included peppermint, a powerful herb with recognised anti-spasmodic and calming effects on the gut. She recommends trying peppermint teas instead of your usual brew (which contains caffeine!).
Shona recommends chewing your every mouthful of your food a minimum of 30 times. This helps your brain tell your digestive system to start secreting digestive juices before the food gets there, and the saliva can start to work more effectively in breaking down your food.
Ensuring that your are well hydrated before a meal, allows your body to produce the digestive acids and enzymes more effectively. Shona also recommends to try not drinking during meals as water will dilute hydrochloric acid and make it harder for your digestive system to digest your food.
"The microorganisms in our gut play an important role. They especially help with the digestion of lactose. Try taking a daily culture supplement such as Optibac One week flat, an advanced formulation of unique probiotics and prebiotics."
Eating oats is a good source of fibre and also provides faecal bulk. Shona recommends eating porridge with flax seeds for breakfast.
Often water retention is due to hormonal issues, so supporting your liver will ensure good metabolism and detoxification of hormones. Leeks, garlic and onions are packed with sulphur which is a vital mineral for good liver health.