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Going Nuts
Quell the Swell
There’s nothing worse than investing time to get your body bikini-ready for summer only to have your hard work go out the window with a bloated stomach.
While persistent symptoms such as bloating or indigestion can indicate underlying health issues such as coeliac disease, food intolerances/allergies or irritable bowel syndrome, luckily for most of us it is a temporary (if frustrating) condition. Bloating is mostly caused by consuming certain foods, over-eating and even how we breathe.
The good news is by taking extra care most of us are capable of improving this uncomfortable state. A few tweaks to your diet can make all the difference.
Oats
To stimulate your digestive processes from the start of the day onwards, begin your day with porridge. Oats contain highly beneficial soluble fibre which helps to eliminate harmful cholesterol as well as helping regulate bowel movements. As an added bonus, they help to regulate your appetite as they fill you up for longer, warding off the temptation to overeat.
L.G.V’s (leafy green veggies)
To function at our peak we need to eat plenty of green leafy vegetables. They provide us with a wealth of phytonutrients and also help break down other foods, particularly proteins. Try asparagus, parsley and celery as they are especially good at flushing potentially toxic material from the stomach.
Yoghurt
Yoghurt is digestive superfood containing an abundance of healthy bacteria or probiotics. These bacteria protect the body against the growth of harmful bacteria, improve the balance of our intestinal microflora and help to regulate our bowels. Choose yoghurts that are all-natural, contain live bacteria and have minimal added sugar. Similar benefit can be gained from consuming a probiotic supplement if yoghurt is not to your liking.
Brown rice
Many of us shun brown rice in favour of quick-cooking, easy-to-eat white rice. Wholegrains, such as brown rice, stimulate our bodies to work harder and more efficiently. They contain a host of essential nutrients and also help promote healthy bowel activity.
Ginger
Studies have shown that ginger helps to relieve indigestion, nausea and motion sickness. It’s an ideal inclusion in a variety of cooked dishes or can be taken in capsule form. Add a teaspoon of powdered ginger to a glass of water to relieve stomach pains or nausea.
Bean sprouts
Sprouts are loaded with nutrients, especially in Vitamin B6 and as a ‘living’ food also contain abundant natural enzymes. Together B6 and these natural enzymes help to metabolise protein and break it down into amino acids, which in turn can provide further nutrition on a cellular level. Sprouts are a surprisingly versatile food source, but under-utilised in our diet. Add them to cold, salad based dishes or at the last minute to cooked meals.
Herbs and spices
Most herbs used in cooking are great for digestion. Thyme, sage, caraway, marjoram, fennel, cumin, dill and cinnamon are of particular benefit. While many people can react to a variety of different spices, herbs can be used generously with most meals.
Black pepper
Unlike some of the very hot spices, black pepper can actually benefit digestion by stimulating the production of digestive juices. It also aids in the absorption of nutrients and prevents stomach irritation and flatulence.
Mint tea
Mint tea has long been an after dinner remedy for indigestion. It’s antispasmodic, which means it has a calming effect on the body’s muscles, including those of the stomach and intestinal tract, helping to relieve the pain and cramping symptoms associated with indigestion.
Apple cider vinegar
Add one to two teaspoons of apple cider vinegar to half a glass of water for an incredibly effective digestive tonic. If you prefer add a small amount of honey to taste. Sip before and during meals to aid digestion. Apple cider vinegar may help satiety, or level of fullness, so you are satisfied sooner and less likely to reach for seconds. It also stimulates the body’s natural metabolic processes leading many to incorporate it into a weight loss approach.
Other smart tips for beating the bloat:
- Eat slowly. Chew food well and don’t gulp.
- Eat or talk. Don’t try to do both at the same time!
- Don’t overeat; eat small regular meals throughout the day. Digestive enzymes struggle to cope with too much food at one time which more often than not results in bloating.
- Avoid carbonated beverages and deep fried foods.
- If bloating is a regular issue it may help to keep a food diary to pinpoint any problem foods so you are able to avoid them completely.
Try this simple Yoga exercise to aid digestion:
1. Lie on your back. Have your arms by your sides. You can put your hands under your butt for support (see figure 1 above).
2. Inhale as you raise your legs to a 60 degree angle. Hold for 5-10 seconds (see figure 2)
3. Exhale and bend your knees into the body. Hold for 5-10 seconds
4. Inhale and extend your legs to 60 degrees. Hold for 5-10 seconds.
Exhale and lower the legs to the ground to your starting position. Relax for 5-10 seconds.
Repeat this cycle a total of eight times. It’s extremely effective in helping to prevent constipation and other digestive dysfunctions and it’s also great for the liver.
