Bloating and Wind - Ten Top Tips to Avoid Bloating and Wind

The Chinese have a saying "Drink your solids and chew your liquids". This simply means chewing your solids until they become like liquid. When you can't chew anymore, swallow. With liquids such as soups and juices, swish them around the mouth before swallowing, which will allow plenty of amylase (a digestive enzyme in saliva) to mix with each mouthful, thus starting off the process of digestion.

2. Take more time to eat your meal

The stomach takes 20 minutes to tell the brain it's had enough food. If you eat too quickly, you'll have eaten more than your body requires before you know it.

3. Avoid sugary snacks between meals

Ideally eat three square meals per day, and don't snack in between. This will also help balance your insulin and leptin levels, thus reducing risk of diabetes. Some people will need to eat 4 or 5 smaller meals, but listen to your body's true needs, not just desires.

4. Eat more fibre

This is an excellent way to keep your digestive system healthy. Eating fibre helps prevent constipation, reduces cholesterol and keeps you slim. Fibre comes in vegetables, fruit, beans, pulses and whole grains such as porridge oats.

5. Relax while eating

The French do this so well. Take your time. During stress your body shuts down digestion so that it can concentrate on muscles and brain. Slow down.

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6. Don't go to bed on a full stomach

Stop eating at least 3 or 4 hours before bedtime. When you go to sleep, your digestive system wants to rest too. If you make your digestive system work half the night, you could wake up tired. It may even keep you awake, as your raised blood sugar levels make you more alert.

7. If you must eat before bed, eat half a banana with a little almond butter

Bananas are high in the amino acid tryptophan, which helps make serotonin, which calms you and helps you sleep. The almond butter contains magnesium which also relaxes and helps stabilise blood sugar. (Don't eat whole nuts before bedtime unless you chew extra well.)

8. Regularly take a probiotic supplement to keep your bacteria in good healthy balance

This will help keep pathogenic bacteria at bay, leading to better health all round

9. Take a digestive enzyme just before eating

Many people don't make sufficient digestive enzymes themselves, and supplementing, even for a couple of months, will take the strain off the body.

10. Drink lots of clean water between meals, but only a small glass with meals - just enough to help the food go down

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