Plagued by an upset tummy, bloating or indigestion? Host of Eat Yourself Sexy and women’s health guru Emma Sutherland shows us 10 ways we can tame our tummies and improve our general wellbeing.
1. Avoid sugar, caffeine and alcohol as these alter the pH of the digestive system making it more acidic. This aggravates the intestinal lining and leads to inflammation.
2. Reduce or avoid gluten, a protein found in grains such as wheat, rye, oats and barley. Gluten intolerance is common and leads to bloating, diarrhoea and constipation.
3. Check to see if you have a dairy intolerance by avoiding all dairy for two weeks and then re-introduce it and observe if your digestive symptoms flare.
4. Eat in pleasant surroundings, sitting down and enjoying your food. If you are rushed, walking or distracted, you are more likely to eat quickly without chewing properly and will not be able to respond when your body sends its signal to stop because you are full.
5. Chew your food! Chewing helps to break down your food, easing the burden on your lower digestive system.
6. Take a good quality probiotic supplement, such as Probiotica P3, daily to aid digestion and help support the immune system. Wagner’s Probiotica P3 requires no refrigeration and is formulated with specially-cultured acid resistant strains of good bacteria designed to improve your intestinal flora balance and control the levels of harmful bacteria in the gut. It also contains only natural ingredients and is free from dairy, making it a great option for those who are lactose intolerant.
7. Try not to drink large volumes of fluid at least half an hour before a meal. This dilutes the enzymes in your stomach and makes them less able to break down foods and absorb nutrients.
8. Take a teaspoon of apple cider vinegar or a squeeze of lemon juice in a small amount of water before a meal to improve your digestion.
9. Practice relaxation techniques such as deep breathing, even if you only manage two minutes each day. When we are stressed, our brain shuts down our digestive system and we no longer produce enough enzymes. This results in reduced absorption of vitamins, minerals and antioxidants.
10. Eat fresh organic food as it contains more nutritional value and no pesticides, additives or preservatives.