Bring Your Tummy Back in Balance

If your belly feels full or hard and is gurgling, you could be suffering from bloating. This can be uncomfortable and embarrassing. Try the following diet and lifestyle changes to relieve your bloated belly:

  • Drink plenty of water each day while decreasing your intake of caffeinated, alcoholic, and sugar-rich beverages such as pop and fruit juices
  • Limit difficult to digest carbohydrates like beans, pulses, broccoli, cabbage, cauliflower and brussel sprouts
  • Gradually introduce more fibre into your diet: For optimal general health and function of the colon, you should aim to consume about 20 to 30 grams of fibre from a mixture of fruits, vegetables, legumes and grains and every day
  • Consume products that contain pre and probiotics such as yogurt, kefir, bananas, whole grain breads and honey
  • Eat easily digestible carbohydrates such as: potatoes, rice, lettuce, bananas and grapes
  • Limit polyol-containing foods* (common polyols include maltitol, sorbitol, xylitol and isomalt)
  • Avoid foods that are greasy, high in animal fat, and fried
  • Avoid overeating
  • Take your time when eating to chew food slowly and well
  • Maintain a healthy body mass index: aim to achieve your ideal body weight

*Polyols are used as replacements for sugar as sweeteners in chewing gum, candy, ice cream, frozen desserts, baked goods, chocolate, fruit spreads, toothpaste, mouthwash, breath mints, cough syrup and cough drops.

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