Most of us suffer with tummy troubles from time to time. It's a nasty side effect of our busy lives. Stress, lack of exercise, an unhealthy diet or gobbling lunch at your desk in four seconds flat - they can all add up to some pretty unwelcome digestive dilemmas.
A recent study by the Irish Universities Nutrition Alliance (IUNA) showed that a whopping 80% of us suffer some form of digestive discomfort from time to time, with bloating reported as the most common problem*. Rushing meals, not chewing properly or eating certain 'trigger' foods can all kick start the bloat. And that means that the skinny jeans get relegated to the back of the wardrobe.
Well, we've had enough of feeling like we've eaten a sharp-edged balloon. So we're going to give you some tips to help wage a war on those tummy niggles!
You can improve your digestive health by doing the following:
- Try to be active everyday. Whether it's just a gentle walk or a sweaty gym class, your body will thank you for it.
- Keep a food and feelings diary so that you can work out what your 'trigger' foods might be - those foods that just don't seem to agree with your tum.
- Make sure to drink water regularly throughout the day - it keeps everything moving through your system.
- Increase your intake of insoluble fibre (roughage) to help regulate digestive transit time.
The IUNA study also revealed that eight out of ten people eat less fibre than is recommended for good health** - it's no wonder so may of us are losing at the Battle of the Bloat. We need to bring out the fibre-friendly big guns.
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Fibre can be broadly split into two types – soluble and insoluble. And both types are important for a healthy balanced diet.
Good sources of soluble fibre include oats, many types of fruit, barley and beans. And for insoluble fibre, try wheat bran, whole-wheat flour, certain vegetables and nuts, or any cereal from the All-Bran range.
In fact, All-Bran have designed their 5 Day Challenge to show us just how easy it is to feel more energised and revitalised. Sign up to receive tips tailored to your needs, and their dinky little Tummy Tracker will show you exactly how your digestive health is improving.
And they have some delicious recipes to help you increase your fibre intake, with everything from turkey and mushroom pizza to honey All-Bran muffins.
So, tell us, do you get enough fibre in your diet? What are your top tips for tackling tummy troubles? And are you tempted to give the 5 Day Challenge a shot?
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*Reference: www.loveyourtummy.org
** EFSA (2010) Scientific Opinion on Dietary Reference Values for carbohydrates anddietary fibre. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). EFSA Journal 2010; 8: 1462
