We have recently been able to share several tips with you for managing problems with digestion -especially in the last few weeks, with a list of 10 plants to ease digestion, and a tasty jam to support intestinal transit, to name but a few. But what is even better than managing problems, is to prevent them in the first place with a few top tips, and avoid the need to ever reach for such remedies! With a few good habits, you can say goodbye to bloating! Here are 7 simple tips everyone should know about.
1) Be careful with raw veg
We may well love to add tomatoes and cucumbers to our salads. But you should avoid overdoing it! Eating too many raw vegetables can aggravate the lining of the intestines and the colon. You don’t need to abandon salads completely however, as you can find great alternatives such as cooked beetroot, or carrots cooked with cumin.
2) Limit your quantities of legumes
It’s true, legumes are great for your health. These sources of vegetable proteins help you feel full. The problem arises during digestion, and not everyone can tolerate them. Eat them in small quantities and see how your body reacts.
3) Choose your dairy products wisely
Even if you are not allergic or intolerant to lactose, dairy products can lead to bloating, nausea, pain or even migraines. Go for products that are low in lactose such as yoghurts or low-lactose cheeses, such as Camembert, Brie, Cheddar, Parmesan, etc. Alternatively go for dairy alternatives such as almond milk, soya milk, etc., or fermented products such as Kefir.
4) Limit your intake of fruits that are high in sugar
Keep citrus fruits for snacking between meals rather than with meals, in order to avoid bloating or problems with slow digestion. Finish off your meals with a pineapple instead. Although it is high in sugar, it will help you digest proteins. With certain fruits, you should remove the skin. This is the case with apples, pears and nectarines. Why not eat them chopped or grated?
5) Peel certain vegetables
Certain vegetables can cause indigestion if they are not peeled. This is the case with tomatoes and peppers, which you can place in boiling water for two minutes in order to remove the skin. If you have problems with flatulence, avoid eating the darkest coloured parts. Go for the lighter coloured parts instead which won’t cause such problems.
6) The right choice of cereals
If you eat foods made from white flour (bread, pasta, etc.) and you want to change to whole grain cereals to increase your fibre intake, be warned! The lining of your intestines may not appreciate a sudden transition to eating whole wheat or whole grain bread! Why not bridge the transition with semi-whole grain products?
7) Sorbitol: great for blood sugar levels, not so great for digestion
This sweetener is found in diet products or sugar-free products (cakes, jams, chewing gums, etc.) and even in certain fruits (pears, plums, etc.). In order to prevent digestive problems and diarrhea, give a glance at the label before you purchase.