If you’ve ever tried on a new jumpsuit the wrong side of a long lunch, struggled to sleep after a late dinner with friends, or simply discovered you’re having to leave it longer after meals ‘til you hit the yoga mat, you know a little about bloating. The build-up of intestinal gases or stubborn, undigested food can create an uncomfortable – even painful – bloating sensation that never gets nicer. But here’s the good news: while some aggravating factors – such as IBS, fluctuating hormones or even trauma – are complex to solve, the most common causes of bloating are surprisingly simple. Tune in to the foods that support healthy, active digestion and you could find that inflated feeling is a thing of the past.
Choose wisely
You’ll know that fruits, vegetables and grains are fabulous sources of nutrition, energy, fibre and healthy fats, but some can promote that bloated feeling. “FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols and basically, these are a group of fermentable (gas-producing) sugars and fibres,” says registered nutritionist Rob Hobson, head of nutrition at Healthspan (healthspan.co.uk.) “Eating foods high in FODMAPs increases the volume of liquid and gas in the small intestine which can trigger IBS symptoms. But if you select foods that are low in FODMAPs, symptoms such pain and bloating usually improve.”
Repeat sufferers may need to avoid some of the worst offenders such as onion, garlic and wheat but first try their fermented forms in krauts, kimchi and sourdough bread. These are often less triggering for sensitive digestive tracts as helpful bacteria break down those problematic sugars. Otherwise, there’s a whole rainbow of low-FODMAP foods to enjoy, including tofu, nuts and seeds for protein; berries, carrots, aubergine, kale, spinach and tomatoes for fibre, and brown rice, buckwheat, millet, quinoa and oats for carbohydrates.
Soak it up
The latter may be particularly valuable if your bloating symptoms are triggered by the pasta, bread and potatoes that are a big part of Western diets. Getting an energy boost into your day without the after-bloat can require a tactical approach, and some grains and pseudo grains – including brown rice, buckwheat, quinoa and oats – can leave you satisfied and nourished whilst reducing wind-generating irritation in the gut. Soaking grains before use and regularly refreshing the water (use it on thirsty plants!), is a great way to ease their impact on your gut and make them simpler to digest. It can also improve your intake of nutrients, as soaking reduces the phytic acid naturally occurring in grains which binds minerals such as iron and zinc.
It’s a trick that also works on one of the biggest offenders in the bloating sphere: beans. “It’s about reducing the phytates in food,” says Rob. “These compounds can result in bloating as they are hard to digest; foods rich in phytates include beans, pulse and lentils.” Given that these pulses and legumes are important sources of protein and nutrients in any plant-based diet, it’s worth taking a little time to reduce their side effects. “If you’re using dried beans, leave them to soak overnight before cooking them,” Rob suggests. “This process helps to break down the complex sugars that can cause bloating. Canned beans have effectively undergone the soaking process, so they are always a better option and more convenient. Combine your beans with seaweed or bay leaves to help reduce the phytate content; the enzymes they contain can help break down indigestible sugars.”
Food combining
Keeping your digestion moving optimally, and foods digesting efficiently before they’ve had the chance to generate excess levels of gas, can also be about the combinations you eat. “The idea is that different kinds of foods require different environments to fully break down,” says nutritional therapist Eleanor Thrupp (liveinnermost. com). “An example is if you mix protein, which requires an acidic environment for optimum digestion, with carbohydrates, which require an alkaline environment.” The effect? Digestion stalls, leaving these foods to sit heavily on your stomach and generate the gasses that can leave you feeling painfully full. Try combining either your protein or carbs with vegetables and it’s a different story; your digestive juices can get to work and hey presto – your meal is turned into energy and absorbable nutrients with minimum gas or constipationcausing delay.
Another factor is the amount of time different foods take to break down in your gastrointestinal tract. “Certain kinds of food digest exceptionally quickly,” says Eleanor. “Fruit can be completely absorbed in two hours or even less, whereas nuts can take up to four hours or even longer. Eating these foods in combination could upset your digestive system, so switching the order in which you consume different kinds of foods has the potential to improve your gut health considerably.” Experts suggest fruit is best eaten alone or at the start of a large meal, and you leave slow digesting proteins such as those in cheese or oily fish to digest for at least four hours before embarking on your next meal.
If your lifestyle makes it hard to avoid heavy meals you know can cause that dreaded bloat, Rob can suggest a few helping hands. “Digestive enzymes are found in many plant foods, especially pineapples, papaya and kiwi. Eat more fruit, vegetables, salads and juices too – these also contain potassium which helps to flush excess sodium from the body to reduce fluid retention. Magnesium plays an important role in salt and fluid balance too; food sources of magnesium include fish, nuts, seeds, soy beans, whole grains and dark green, leafy vegetables.
5 natural allies to ease bloating
Asafoetida
This powdered plant resin, now widely available in many supermarkets’ spice aisles, is hugely popular in India where it eases the bloating effects of vegetable dishes when added sparingly to cooking lentils and beans.
Kombu
A Japanese kelp sold in dried strips, kombu contains glutamic acid, an umami-rich enzyme that can break down some of the gas-producing sugars in beans when added to their cooking water.
Ginger
Research has found this antiinflammatory rhizome can speed emptying of the stomach into the small intestine and stimulate acids and enzymes that digest our food. Try a tea made from a couple of slices in warm water.
Peppermint
Shared as a solution to flatulence for centuries (and even celebrated on Egyptian scrolls dated to 1550 BC) peppermint – often taken as a tea – helps by relaxing the muscle layers of the digestive tract that can tense or cramp during digestion.
Fennel
Another digestive herb used by ancient civilisations around the world and modern herbalists alike, fennel is reputed to support a healthy bacterial balance in the gut as well as easing inflammation and muscular spasms here.
3 bloat-busters to add to basket
Gut-loving yoghurt
Natural live bio yoghurt contains cultures that are great for gut wellbeing. Try Yeo Valley’s Kefir yoghurt for an extra boost of gut-loving goodness, from £1.55, available at major supermarkets
Bloat-busting tea
Ditch the caffeine and opt for peppermint, ginger or fennel tea as a great way to ease gas and soothe a bloated stomach, as well as improving digestion. Try Pukka Herbs After Dinner Tea, £3.45, pukkaherbs.com
Stellar supplement
If you’ve taken antibiotics or are suffering from a microbiome inbalance, your gut might need a helping hand. Try Debloat +, £40, theneuco.com
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