The “bloat free” diet

‘’Sur mesure’’ diets are all over the place; gluten free, high protein, low fat, low sodium … There are a lot of people suffering from bloating. In restaurants for example those people spend half an hour choosing what to eat to avoid later cramping attacks. The bloat free diet will put an end to bad days dictated by your belly’s mood!

Bloating results from a constriction of intestinal muscles as a reaction to stress thus causing abdominal cramps and distention. This condition is know as IBS or Irritable Bowel Syndrome, a stressful life can lead to high level of stress hormones such as cortisol and adrenaline that trigger intestinal sensitivity. Whether it is an exam you have to pass, an interview for a new job or even a fight with a friend or partner your body goes into a fight or flight situation whereby your ancestors ran in the wild to escape dangerous animals when all you are doing today is escape the wildness of your personal life.

Fodmap (Fermentable oligo-di-mono sacharides and polyols) is the scientific name for carbohydrates that cause IBS when fermented in the colon.

High fodmap foods include; garlic, onions, (to be avoided entirely if suffering from severe bloating), artichoke, falafel, beans, cauliflower, peas, mushrooms, apples, apricots, avocadoes, figs, wheat containing products, cashew, fructose, fruit bars.

More commonly found in: pesto sauce, hummus, stock cubes, tzatziki dip, tahini paste, beer, coconut water, apple juice, sodas, sport drinks, wine, creamy cheeses, custards and yogurts.

Basically everywhere! How can we possibly live without our comfort foods? Diversity makes each person response to IBS different and this list represents all reported bloat triggers. You might react to more or less of these foods ,wheat and dairy are the most common bloat triggers however other foods that are supposed to help us can cause gases like for example some milk substitutes… Do not trust market products blindly, that is why keeping a food journal will help you tailor a bloat free diet for yourself.

 

This is an example of a typical day on the bloat free diet:

 

Breakfast:

Scrambled eggs

Rice cereals

1 banana

Lunch:

Grilled chicken with boiled rice

Lettuce salad with home made dressing (olive oil and lemon)

Dinner:

Tuna spinach salad with boiled potatoes and lemon and oil dressing

Snacks:

Carrot sticks

A handful of berries

We have to admit that stress causes bloating so a bloat free diet will not work fully without some relaxation mainly through yoga classes, meditation or any activity that makes you happy. Becoming a yogi and master all inverted poses is not your target but rather initiate yourself to the most adapted poses for you. Your body is a temple and you must honor it by treating it with love and care.