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A bloated stomach is usually a result of your body reacting to a food you have eaten.  The body constantly provides feedback on what may be affecting your good health, the challenge is to learn to listen to the feedback as it protects our wellbeing.

The best way to avoid stomach bloating is to eliminate the food that may be causing it, so pay attention to how your stomach reacts when you have just eaten a meal and eliminate the main ingredient from your diet for a few weeks and see if your bloating stops.   It will be a trial and error exercise as it may be as simple as a spice you use. You may find the process frustrating but it is the most effective method in eliminating foods that compromise your digestive health. It is also an effective way to learn to understand your body’s feedback and to stop your symptoms becoming more serious.  Continuing to eat foods that make your stomach bloat may lead to more serious illness like irritable bowel syndrome and chronic digestive problems.

As a general guide to reducing stomach bloating are these simple tips that work for my family;

  • Eliminate wheat from your diet.  Wheat grown in Australia has been modified and has led to a much higher gluten content.  This higher gluten content is proving difficult to process by most people and thus increases the chance of an adverse reaction like bloating.  For more information on how Australian wheat is grown go to “What’s With Wheat
  • If you are a wheat lover, then try making your own pasta using Emmer wheat flour which is one of the original strains of wheat.  It is lower in gluten and grown using biodynamic farming practices (without pesticides or chemical enhancers). Or if you don’t want to make your own pasta, then buy naturally gluten free grain pasta made with amaranth, rice, buckwheat or spelt. https://www.btrehab.com.au/product-category/pasta-rice-and-grains/
  • Cook more at home. When you cook for yourself, you know what ingredients you are cooking with and the quality of the products you have purchased.
  • Eliminate cooking with or buying foods that contain processed oils.  Vegetable oils such as sunflower, canola, corn can cause inflammation and bloating.  Scientists warn that cooking with vegetable oil also releases toxic chemicals that are linked to causing cancer and other serious diseases. Processed oils can cause Heart disease.
  • Remove highly processed and takeaway meals from your diet as they are high in artificial additives, refined sugars and processed fats, all of which are highly inflammatory ingredients that your body struggles to process.  These processed ingredients may severely compromise your digestive system.
  • Increase your daily consumption of anti- inflammatory fruits and vegetables. Fruits like berries, pineapple, leafy greens such as spinach, silver beet and kale all have naturally anti inflammatory properties that can help reduce inflammation and bloating.
  • Drink more water.  When your body has a reaction to a food, it uses water to flush out the chemical reaction.  It is important that you drink filtered water to replenish the body’s water supply which will help your body continue to restore vital hydration and normalise digestion.
  • Exercise daily as it helps release toxins in your body.  Simply moving your body by walking, (which we are designed to do) will help.  Toxins are released through sweat so moderately intense movement like a brisk walk is ideal or any other form of movement you enjoy like cycling, swimming or weight training.

Happy Health,

Mary Sticca

Co-founder Health Food Hub

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