Bloating is often caused by gas or trapped air in the abdomen, and there are certain foods that can promote this.
The NHS recommends cutting down on foods known to cause excess wind and bloating – and there are six to be watchful of.
Beans, onions, broccoli, cabbage, sprouts and cauliflower are all known for causing these symptoms.
If you don’t eat these specific foods very often, but still suffer from bloating, there are some more general diet changes you can make.
According to Holland & Barrett, your first step should be to see your GP to rule out anything more serous such as coeliac disease or irritable bowel syndrome, particularly if you’ve been suffering for several months.
There are then six easy things it suggests you can do to beat bloating.
Avoid too much fibre
We’re often advised to increase our fibre intake as a treatment for digestive problems, but according to the high street health shop, too much cereal fibre can make your symptoms of bloating worse.
It says: “Steer clear of brown bread, breakfast cereals and anything made with wholemeal flour, and choose white versions instead. It goes against what we’ve been taught, but tweaking your diet like this has been shown to ease digestive disorders like boating by up to 40 per cent in IBS sufferers, so it could work for you too.
“Try it for three months, but if there’s no improvement make an appointment with your GP.”
Start taking friendly bacteria
Taking supplements containing friendly or ‘good bacteria’ can aid digestion and help contract the negative effects of bad bacteria in your gut.
It adds: “Best of all, numerous studies have shown they may help east symptoms of IBS like pain, gas and bloating.
“There are many different types available, so you may need to experiment to find one that works for you.
“Fancy some other supplements? Fennel has been used for centuries to help tame tummies: drink it as a tea or take a supplement. And peppermint oil can help fight IBS symptoms like cramping or bloating – it works by relaxing the muscles of your intestines. Try taking capsules before or during meals.”
Stay well hydrated
Constipation, as a result of dehydration, can be a major cause of bloating.
It says: “This can slow your system down, and make your stool too hard to pass.
“Aim to drink 1.5 likes of water a day, and cut down on hydration ‘robbers’ like caffeine, alcohol, and fizzy or sugary drinks.”
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