6 foods to ease bloating and upset stomach

Foods to fill up on for less gas, gurgles and stomach groaning.

If you are suffering from stomach upset, bloating or constipation, it could be that your digestive health is out of balance. I talked to Women's Health about it here. More women come to my clinic complaining about bloating than ever before. My clients are often surprised when I explain that a busy lifestyle could be contributing. We live our lives at a fast pace and that takes its toll on the gut. Snacking on the run, working through lunch, eating late: it all puts pressure on your digestive system. Add in big life stressors, like striving for a promotion and always being ‘on’, and your gut just can’t cope.

Digestion is a complex system which needs everything in harmony. When this is interrupted by stress, it can trigger chronic digestive problems like IBS and, putting it bluntly, what you put in your mouth influences what comes out the other end. If you’re eating smoked salmon on rye for lunch and a vegetable stir-fry for dinner, you’re getting antioxidants, fibre and Omega 3 fatty acids – all great for a healthy gut. But if it’s brioche with jam for breakfast and spaghetti carbonara after your run, your digestive system will start to suffer.

Bloating can simply be a plea from your gut that it needs a little bit of TLC. The good news is that there are plenty of foods to help your digestion, and taste good at the same time.

So, what are the best foods to help digestion – that also fit into a fast-paced lifestyle? I share my top powerhouse foods for digestive health below. Read my full interview with Women's Health magazine here.

And if you're experiencing symptoms like bloating frequently, please book in to see your GP. If you'd like support and advice to have this conversation, please get in touch with us.

Oats

Oats are an excellent source of resistant starch, a soluble fibre that promotes a healthy colon. It’s digested slowly, so it’s less likely to cause gas and bloating. Eat uncooked oats for maximum benefit, such as overnight oats.

Sauerkraut

Just two tablespoons provide a good dose of gut-friendly probiotics, which may boost your gut microbiome numbers - people have been eating fermented foods for thousands of years. Make sure it's raw sauerkraut from the supermarket fridge section.

Spelt sourdough bread

Spelt is an ancient form of wheat that’s lower in gluten as well as fructans, which are a FODMAP (short-chain carbohydrates) that can cause digestive problems for people with a sensitive gut, like those with IBS. The sourdough making process makes spelt even more digestible.

Fruit, veg and wholegrains

Specifically those high in soluble fibre. Getting your daily 25-30g of fibre is important – but so is making sure you get the right kind. Soluble fibre dissolves in water and forms a thick gel in the gut, reducing the risk of bloating, constipation and painful trips to the toilet. Find it in in oats, fruit and veg like oranges, sweet potato and carrots.

Apple cider vinegar

Apple cider vinegar contains acetate, a short chain fatty acid. Emerging research shows that dietary sources of short chain fatty acids could keep the lining of the bowel healthy – which in turn, can mean less bloating. Eating foods containing soluble fibre, like apples, pears and mangoes (see above), also generates the production of healthy short chain fatty acids. Try to get your 2 fruit + 5 veg a day!

Oily fish

One study of 69 women found that those with IBS had lower levels of beneficial Omega 3 fatty acids than healthy participants. The best way to get your Omega 3? Oily fish like salmon, mackerel or anchovies. Just stick to a maximum of two portions a week if you’re pregnant or thinking about starting a family.