How to beat bloating

EATING is probably the last thing you want to do when you are bloated. Some foods are best avoided but there are many which can help ease the problem. Our sister publication No.1 magazine presents a guide to coping with a common complaint.

What is it?

BLOATING occurs when your stomach is swollen by fluid or gas. It can be uncomfortable and painful. Because we feel bagged up we tend to eat less, but we should actually be eating more of the right stuff.

What causes it?

THERE are many reasons as to why people feel bloated, including overeating, trapped wind, water retention, constipation and food intolerance.

Foods which can help...

STICK to wholegrain bread as it is more filling than white. Eat oatmeal at breakfast as it will satisfy your hunger while ensuring you don’t suffer the dreaded bagged-up tum. Raisins are great for digestive health as they are high in fibre and tartaric acid. Cucumbers help flush out excess water weight and rid the body of toxins. And leafy greens such as spinach are low in calories and relieve water retention.

...and those best avoided

STEER clear of salty, processed foods to get rid of that sluggish feeling. And, although they are good for you, broccoli, cabbage and sprouts actually produce gas. Onions and garlic are known to bloat, so opt for healthier ways to add a bit of flavour to dishes, such as using fresh or dried herbs. And, if you have a taste for spicy foods, be warned as they can stimulate the release of stomach acid which can cause irritation and bloating.

Sit up, take five and walk

MAKE sure you sit down when eating and don’t hunch or slouch at the table. Eat five portions of fruit and vegetables a day (excluding the ‘foods to avoid’ mentioned above). A 20-30 minute walk four times a week helps. When your body is stressed your organs are too, so try to relax more often to reduce tension and stress-related bloating.

If you are concerned about bloating, or have suffered symptoms for several weeks, make an appointment to see your GP.