Happiful August 2020

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Keep a food diary Up your fibre Cut down on cruciferous veg 3. Up your fibre Sometimes bloating is actually caused by constipation, so upping your fibre can kill two birds with one stone! Regardless of whether you’re constipated, fibre is crucial for improving your digestive health, and eating a varied diet that’s rich in fibre will usually make a real difference to your gut. “The beneficial microbes we want to encourage flourish in a higher fibre diet, so include lots of vegetables, fruits, pulses, and whole grains in your diet,” explains Anna. As with fermented foods, it’s important to take things slowly, as a sudden increase of fibre may temporarily cause stomach discomfort and diarrhoea. Some individuals with inflammatory bowel disease, or even severe IBS, can find too much fibre may worsen their symptoms – so work with your body, and find a level that works for you. 4. Keep a food diary There’s no one food that worsens bloating, but if you’re experiencing it regularly, and have been tested by your GP for other causes, a food diary can be a practical way to find out if particular foods are making things worse. “A reaction to certain foods can trigger fermentation and bloating,” says Anna. Keeping a food diary will help you find patterns in your symptoms – but if you plan to cut food groups out of your diet, always seek support from a qualified dietitian or nutritionist first. 5. Cut down on cruciferous veg Ever find certain veggies make things worse? Well it could be that they fall into the cruciferous vegetable family. Cabbage, Brussels sprouts, cauliflower, and broccoli are all packed with nutrients, but they’re also high in raffinose, a complex sugar that our body sometimes struggles to digest – meaning it can cause gas and bloating in some individuals. It doesn’t mean you can’t eat these veggies, but it might be worth not eating too many of them at the same sitting if you’re particularly sensitive to them. 62 • happiful.com • August 2020
Sip on fennel tea Try the low FODMAP diet Pick up a papaya For more nutritional insight and support, and to see if a nutritionist could help you, check out our free Happiful app. Fibre is crucial for improving your digestive health, and eating a varied diet that’s rich in fibre will usually make a real difference to your gut 6. Sip on fennel tea When you’re feeling bloated, swap your regular cuppa for a cup of fennel tea. Fennel has been a natural digestion remedy for many years, with the seeds of fennel traditionally being chomped on to aid digestion. We think it’s much easier to simply brew a cup of fennel tea instead! Peppermint and ginger are both good alternatives if you haven’t got fennel tea to hand. 7. Pick up a papaya After a big meal, it could be worth tucking into a bowl of papaya for dessert. Why? Well this exotic fruit is known for containing digestive enzymes, making it a perfect afterdinner treat. Papain – the main enzyme found in papaya – helps break down the food in our gut, making it easy to digest, and thus hopefully preventing bloating. Another enzyme-rich fruit is pineapple, which contains the enzyme bromelain. Both of these fruits are rich in fibre, so they can also help ease constipation, another common cause of bloating. 8. Try the low FODMAP diet While some of the food choices we’ve mentioned above can certainly help bloating, some may find they need to overhaul their whole diet. The low FODMAP diet limits certain types of short-chain, fermentable carbohydrates that are thought to cause digestive issues in those with sensitive guts. There’s some evidence that following this diet can eliminate bloating and stomach pain but, given the nature of the diet, you’ll need to work closely with a dietitian for support. Jenna Farmer is a freelance journalist who specialises in writing about gut health. She has Crohn’s disease and blogs about her journey to improve gut health at abalancedbelly.co.uk August 2020 • happiful.com • 63
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Happiful August 2020

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