Painful bloating is common. But here’s how to avoid it...
A lack of fibre in our diet means friendly bacteria in our gut go hungry and are unable to work at their best.
Fill up on prebiotic foods, such as wholegrains, leeks, onions, garlic and bananas.
Take a probiotic supplement such as ProVen Probiotics Adult Acidophilus & Bifidus – 25 Billion (provenprobiotics.co.uk).
Eat regular meals
Aim to have breakfast, lunch and dinner without long gaps between meals.
Don’t eat late at night, and take time to chew your food.
Skipping meals and eating quickly can aggravate digestive discomfort.
Get adventurous with veg
Vegetables are full of vitamins and minerals and will give a fibre boost to help feed your microbiota, as well as getting your digestive system moving.
Relax and don’t worry
Even mild stress can tip our microbiome out of whack, making us feel lethargic, lacking in energy, and potentially more vulnerable to infection.
Meditate, exercise and try to get a good night’s sleep.
Watch your caffeine intake
Caffeine is a stimulant, so it’s great for waking us up, but it can also affect our gut health.
If caffeine upsets your gut, limit yourself to two teas or coffees a day.
Cut down on fat
Fat slows down the speed at which your stomach empties, so fatty food sits in your tummy for longer.
Foods that contain more than 17.5g of fat per 100g are considered to be high fat, and foods that contain less than 3g of fat per 100g are considered to be low fat.