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How to eat your way to a flat stomach — and stop bloating for good

Sunday - 19/08/2018 21:20
BLOATING and stomach aches are easy enough to fix if you eat the right foods. Follow these tips to create a healthy gut.
The tips and tricks to eat your way to a flatter stomach.Source:istock
The tips and tricks to eat your way to a flatter stomach.Source:istock

IF YOU suffer from chronic bloating, you’re definitely not alone.

10 to 30 per cent of Australian adults have experienced bloating in the past year alone, according to The Conversation.

But what can you do to stop the belly ache and stop you from looking like you’re nine months pregnant?

Well, the American Gut Project — the largest ever study into gastrointestinal issues — has found that a diverse plant-based diet is the key to a happy gut.

And a happy gut = bloat-free belly.

But poor gut health doesn’t just impact on how lean your abs look.

86 per cent of us have suffered from some kind of stomach issue in the past year
86 per cent of us have suffered from some kind of stomach issue in the past yearSource:istock

It can also lead to things like depression and anxiety, acne, constipation or diarrhoea and low energy levels.

So it really is worth getting right.

And the fastest way to keeping your gut healthy is by ensuring that your diet is rich in pre- and probiotics.

But what are they and how can you get a load of them in your day-to-day diet?

PREBIOTICS

You can easily introduce prebiotics into your diet without taking supplements. Foods rich in them also tend to be rich in dietary fibre too, so they’re well worth chowing down on: bananas, oats, apples, beans, onions, leeks, artichoke, garlic and Cocoa.

Prebiotics are non-digestible food ingredients that bacteria can feed off.

Sounds gross, but having a diverse array of good bacteria in your gut is actually what keeps it healthy.

Foods rich in prebiotics tend to be rich in dietary fibre too, such as oats and bananas.
Foods rich in prebiotics tend to be rich in dietary fibre too, such as oats and bananas.Source:istock

And the only way to maintain a diverse crop of friendly microorganisms is to feed them a wide variety of healthy foods.

Will Hawkins works at online GP service Push Doctor, and he says that while eating a load of natural prebiotics may at first cause some gas and bloating, they’ll help to ease any gut issues in the long run.

PROBIOTICS

Again, you don’t really need to invest in supplements — you can get enough good bacteria from food stuffs. But remember, fermented is best, so foods suchHawkins as: Greek yoghurt, Kefir, dark chocolate, pickles, Kombucha, Sauerkraut and Miso soup

These are the actual good bacteria that feed off prebiotics.

They come in the form of fermented foods like yoghurt, sauerkraut, miso soup, kimchi and other tangy delights.

Plain Greek Yoghurt and dark chocolate are two foods high in probiotics.
Plain Greek Yoghurt and dark chocolate are two foods high in probiotics.Source:istock

As well as having anti-inflammatory properties, probiotics keep your gut tract clear, which is why they’ve been touted as being helpful in combating irritable bowel syndrome and urinary tract disorders.

So, what are Will’s top tips for a happy, healthy gut?

1. CUT OUT SUGAR, REFINED CARBS AND DIET SOFT DRINK

“Refined carbohydrates, sugars and sweeteners — all things that we most likely regularly consume, and all which can have a negative effect on our gut microbiome,” he explains.

“’Diet’ versions of popular drinks and foods with synthetic sweeteners aren’t bad in moderation, but excessive amounts have been shown to have a detrimental effect on your overall health and your microbiome.”

2. ADD A LITTLE SPICE TO YOUR DAY

Spices that aid good gut health include Turmeric, Chilli, Cumin, Cinnamon and Paprika.

“Spices can have an unbelievable effect on our body,” says Will.

Many popular spices have been found to have a proven effect on reducing inflammation in the gut.

Spices that aid good gut health include Turmeric, Chilli, Cumin, Cinnamon and Paprika.
Spices that aid good gut health include Turmeric, Chilli, Cumin, Cinnamon and Paprika.Source:istock

Reducing inflammation allows the body to create a larger cultivation of bacteria — and that’s what leads to a healthy gut.

3. CRACK OUT THE RED WINE

Polyphenols are chemicals found in plants. They’re really good for protecting against the bloat and they’re found in a number of foods, including Red wine, Cocoa powder, dark, leafy veg Vegetables, beetroot, green tea, berries and tomatoes.

We’re definitely not saying that drinking the whole bottle is a good idea, but a small glass of red wine might well aid your gut health.

Red wine, berries and cocoa powder are rich in polyphenols, which are good for protecting against the bloat.
Red wine, berries and cocoa powder are rich in polyphenols, which are good for protecting against the bloat.Source:istock

Foods rich in polyphenols are proven to both improve the quality of gut lining and in encourage the growth of microbes.

4. EAT A VARIED, BALANCED DIET

“A varied diet equals a healthy digestive tract,” Will says.

“Your gut bugs favour diversity. They thrive on new, interesting foods which may encourage you to try new foods as much as possible!”

Like you needed much of an excuse.

This article originally appeared on The Sun and has been republished with permission.

Source:

 Key: flat stomach

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