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Beat the bloat with diet changes

HealthBy Sunday World
Beat the bloat with diet changes

You've spent months hitting the gym and eating healthily and still you don't have the flat stomach you long for: blame the bloat! Gas affects many of us and can be a real killer when it comes to confidence and wellbeing. But there are certain foods that aggravate the problem and others that will get you those dream abs in no time. So read on for some top tips for getting your tum bikini ready.

You might think cauliflower, broccoli and cabbage are harmless, healthy foods. And while they are packed full of nutrients, they can cause bloating in some.

"For some people these vegetables are not digested completely in the small intestines, which may be due to a lack of enzymes," nutritionist and author of Natural Solutions to IBS, Dr Marilyn Glenville, told Daily Mail's Femail.

Stone fruits and legumes can cause similar problems, the former because of the sugar alcohols, which ferment in the stomach and cause gas.

"Beans like soya, lentils chickpeas contain oligosaccharides, a type of naturally occurring sugar in the beans which are normally digested by bacteria in the large intestines," she continued.

Similarly, she advises staying away from chewing gum between meals, as it can cause you to swallow air. This then gets caught in your stomach and causes gas and bloating. Instead, reach for a mint to suck on if you need to freshen up.

It's also advisable to stay away from salt and dairy, big culprits when it comes to bloating. Salt makes you retain water, which then causes the bloat, while dairy can be difficult to digest.

"Some people don’t produce the enzyme lactase which helps them break down lactose, a sugar found in milk," she explained.

"You need the enzyme lactase in your body in order to break down the lactose, otherwise it ferments in the gut causing pain, gas and bloating."

Also be careful when it comes to what you're drinking: avoid anything with bubbles, even sparkling water can leave you feeling very gassy.

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