Keep your gut happy and harmonious – and much less gassy! – with our expert advice.
EAT AND DRINK SEPARATELY
Putting a pint of fluid, even simple water, into your stomach along with a meal dilutes your digestive enzymes, making the digestion process less efficient. It also swells the volume in your stomach, increasing pressure on the oesophageal sphincter. ‘Leave at least half an hour between drink and food, and you’ll be pleasantly surprised at how much more comfortable your stomach feels during and after your meal,’ says Alison Cullen, nutritional therapist for A.Vogel (avogel.co.uk).
SIT UP TALL
Posture is very important for digestion – your stomach is tucked up under your ribcage, along with your heart, lungs and a large part of your liver. ‘If you slump when eating your meal, it makes it difficult for your stomach walls to move and mix food with digestive enzymes,’ says Alison. ‘Also, slumping makes it more likely that food will be propelled back up to press on your oesophageal sphincter, promoting reflux,’ she adds.
So, remember, don’t sit slumped during or after eating: lift your head, keep your shoulders back and elongate your spine.
CHEW PLENTIFULLY!
The production of digestive enzymes in your stomach is activated by chewing, meaning your food is broken down more effectively and satiety signals are triggered. Chewing also makes it more likely that you will absorb the nutrients in your food more effectively, thus reducing cravings for commonly lacking nutrients, such as iron and magnesium, both of which are found in chocolate! ‘Of all the things I do in my clinic, getting people to chew has some of the most dramatic effects on reducing cravings and overeating,’ says Alison. ‘I always try to chew a piece of food for as long as possible, maybe 30 times, but I realise this isn’t always realistic. Aim for 20 chews per mouthful, if you can.’
AVOID RAW FOODS
The Chinese believe the catalyst for digestive success is heat and warmth, so they advocate warm, cooked foods, as opposed to raw salads. ‘Raw food is harder for some people to break down, even though it’s often touted as being super healthy,’ says Alison. ‘Swap salads for warm, cooked food, such as thick veggie soup, and see whether your silhouette flattens out.’
You don’t have to give up salad forever, but try substituting some raw ingredients for cooked ones, especially over winter, and also if it helps you feel less bloated.
TIP Eat any raw fruit on an empty stomach, as
