10 FOODS THAT ELIMINATE CONSTIPATION & GAS

The gut is probably one of the most exciting topics in health right now. We’re seeing so many breakthroughs in our understanding of how the gut works, why it’s important and what it means for our health. It’s fascinating!

The trillions of microbes in your gut are not only essential to how you digest food, they also provide enzymes, vitamins and control the calories you absorb, linking the health of the gut directly to weight issues.

Whether you want to lose weight or not, or whether you’re one of the 1 in 4 people who struggle with a digestive issue, you can benefit from improving your gut health.

Good gut health has a huge impact on your digestion, physical comfort, energy levels, immunity, mental health and your risk of disease.

So, what can you do now to start improving your gut health? Lots! What you eat and how you support your microbiome with certain foods and supplements will have a massive effect.

So to help you get started I thought I’d share 10 gut-friendly foods that will ease bloating, constipation, gas and other embarrassing digestive issues. Next time you’re out shopping be sure to pop these in your shopping basket.

CHAMOMILE & MINT TEA

Sip a cup of these herbal teas before bed, and you should easily drift off to nodland with a happy tummy.

BOK CHOY & FENNEL

Bok choy, unlike certain other cabbages, won’t make you feel uncomfortably full as it’s classified as a low FODMAP food. This stands for “fermentable oligosaccharides, disaccharides-, monosaccharides and polyols” and foods which are low on this shouldn’t make you feel bloated. Fennel is also a low FODMAP food.

STRAWBERRIES & RASPBERRIES

Strawberries and raspberries are also low FODMAP, and will not make your stomach feel like a balloon

GINGER

This root has a reputation for being able to reduce nausea and vomiting. It also appears to calm the digestive tract allowing food to move through with ease without cramping and getting backed up.

YOGURT & FERMENTED FOODS

Yogurt is a well-known source of probiotics, the friendly live bacteria that help maintain a healthy gut. Fermented foods such as sauerkraut, pickles, kefir, and kimchi also help displace bad bacteria.

OATS

Studies have shown that oats have prebiotic properties i.e. they feed the beneficial micro organisms in the digestive tract so increasing the growth of good bacteria.

2 DELICIOUS SUMMER SALADS

The Summer weather in the UK seems to be holding out. So I thought it would be great to share 2 new salad recipes with you. They’re delicious and healthy but also quick so that means more time outdoors in the sun topping up the tan.

Give these a try and let me know how you get on …


WILD SALMON SALAD

INGREDIENTS

  • 600-700g wild salmon
  • 2 bay leaves
  • 6 peppercorns
  • 1 sprig dill
  • 1 red pepper deseeded and chopped
  • 1 green chilli deseeded and sliced
  • 3 inches cucumber chopped
  • 1 garlic clove chopped
  • 125ml plain unsweetened yogurt
  • 1 head radicchio or any lettuce will do

INSTRUCTIONS

  • Put salmon into saucepan of cold filtered water
  • Add bay leaves, peppercorns and dill
  • Bring to boil, turn off heat, cool
  • Remove salmon, take off skin, flake the flesh
  • Combine red pepper, chilli, garlic, cucumber and yogurt in bowl
  • Mix in salmon gently
  • Serve salmon mix on top of salad and enjoy

TANGY TIGER PRAWNS

INGREDIENTS

  • ½ cucumber peeled and chopped
  • 4 large tomatoes chopped
  • 2 tbsp groundnut oil
  • 3 teasp sesame oil
  • 1 green pepper cored, deseeded and chopped
  • 1 fresh red chili, deseeded and chopped
  • 6 thin slices fresh ginger peeled
  • 2 garlic cloves finely chopped
  • 12 large tiger prawns in shells (cooked or uncooked)
  • 1 teasp non-MSG soy sauce
  • 6 spring onions thinly sliced

INSTRUCTIONS

  • Mix cucumber and tomatoes
  • Add to serving bowl
  • Heat oils in frying pan over high heat
  • Add green peppers, chilli, ginger, garlic and stir
  • Add prawns (if cooked they’ll take 2-3mins, if uncooked 4-5mins)
  • Stir vigorously to ensure all coated in oil/spices
  • Arrange prawns on top of salad
  • Garnish with spring onions

7 TIPS TO BEAT THE BLOAT

Feeling bloated? Jeans a little too snug? Experiencing embarrassing gas?

If this all sounds familiar, do not be disheartened. Read my 7 easy tips that will help give you a happier (and flatter) tummy and does not involve nasty, expensive medication or making drastic dietary changes …

  1. Stop Feeding The Bloat

Remove fibre from your diet for the next two weeks. Whilst this seems counter-intuitive, your high fibre diet may be feeding the pathogenic bacteria that is causing your bloating.

When you do re-introduce fibre do it slowly. The best sources are found in plant-based foods such as vegetables and nuts.

Also, make sure you are properly hydrated by drinking plenty of water. This is key to regular flowing bowel movements.

Lastly, refined sugary foods such as cakes, sweets and all the white stuff  (i.e. pasta, bread and noodles) are a big no-no. They also can feed the less friendly bugs in our gut, causing them to over proliferate. So keep these foods to a minimum.

  1. Start Replacing Digestive Enzymes

We want to promote the growth of good bacteria and natural enzymes. One of the best kept secrets of Asian culture is fermented foods. They regularly consume fermented foods such as Kefir, Sauerkraut, and Kimchee. They’re packed full of good bacteria and digestive enzymes.

However, sourcing these ingredients and knowing how to prepare them isn’t exactly easy is it?! That’s where PROACTAZYME saves the day because it contains all the enzymes you need.

Remember … you are not what you eat but what you digest and absorb. You could have the most perfect diet but if you don’t digest effectively, food will be pushed through the gut undigested, where it will sit and rot, creating gas, toxins and bloating.

  1. Chew Your Food

I know it’s an obvious one, but if most of us were to time how long we take to eat our meals, we’d be shocked. It’s very important to take at least 20–30 minutes to eat any meal and to chew your food thoroughly rather than just knock it back. A simple little tip is to set your knife and fork down between mouthfuls.

If we take in food that is only partially chewed, the stomach and lower intestine have to work that much harder to break it down.

So embrace slowing down, and savouring your food.

  1. Introduce Soothing Foods & Drinks

Food and drinks that have a calming effect on digestion may also help with bloating. For example … lemon in hot water, fresh mint, ginger, turmeric, fennel, and ALOE VERA. Also adding PEPPERMINT OIL to a cold or warm drink does wonders for your tummy.

  1. Reduce Stress

The brain bowel connection is powerful. We’ve all had that feeling of feeling sick in our gut when faced with a stressful situation, consequently causing our appetite to disappear. This is because the digestive system is re routing blood to our muscles in readiness to run away from a perceived danger. This is called the fight or flight response. In today’s stressful, busy lives, the problem is we are activating this response all the time whether a meeting with our boss or someone pushing in front of us in the queue. The issue is, our bodies can’t differentiate between a real life threatening situation and one that is just a little stressful. So the same response is generated and can have a pretty huge effect on our digestive processes.

I know it’s easier said than done but try your best to chill. Eat when you’re not engaged in stressful activities. Get away from your desk for lunch, and turn off your phone and the news while eating!

  1. Sleep More

Lack of sleep is closely linked to stress. It heightens the production of cortisol, the same chemical produced during fight or flight.

Eating just before bed can mean you are sleeping on a full stomach, and your body does very little digestion during the dark hours. So get your last meal in at least 2 hours before bed to allow for proper digestion.

  1. Supplement

Incorporating a greens supplement like LIQUID CHLOROPHYLL will accelerate banishing bloating.

Studies have shown that non-drug supplements like greens have the power to deflate that bloating feeling three times as fast as drugs.

I hope this post helps. Give them a try and let me know how you get on. Got any juicy tips you’d like to share? As always, I’d love to hear from you.

Gaynor x