Eat easily digestible carbohydrates such as: potatoes, rice, lettuce, bananas and grapes
 
Consume products that contain pre and probiotics such as yogurt, kefir, bananas, whole grain breads and honey
 
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
 
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
 
Avoid foods that are greasy, high in animal fat, and fried
 
Limit polyol*-containing foods (common polyols include maltitol, sorbitol, xylitol and isomalt)
 
Avoid overeating
 
Do not rush eating and 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.

 
Did you find these tips helpful? Download a copy of the Top Tips for Improving Bloating.
 

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