30 June 2023 , 16:42
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Nobody likes bloating - that horrid sensation when your stomach feels uncomfortably full.
Most often caused by excess gas in your gut, according to the NHS, there are all sorts of causes, including fizzy drinks or air you've swallowed while eating.
But the good news is there are also several home remedies that could help. If your bloating is a sign your gut microbiome is out of balance, postbiotic-rich foods that help to restore balance can make a difference, according to MIM Habits' nutritionists.
"When our microbiome is imbalanced, it can lead to gas, discomfort, and that dreaded bloated feeling.
Bloating is often characterised by a feeling of fullness (stock photo) (Getty Images/iStockphoto)"That's where postbiotics come in. These amazing compounds are produced when probiotics interact with our gut, and they play a crucial role in supporting a healthy digestive system," the expert explained.
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And the best news of all? Postbiotics are found in all sorts of yummy food - including chocolate.
"Dark chocolate, with its rich flavour and antioxidant properties, can provide a dose of postbiotic goodness," revealed one of the team's nutritionists. "Indulge in a square or two and let your taste buds and gut rejoice."
The pro also listed sourdough bread, green tea, kombucha and fermented vegetables as helpful additions to your diet.
When you're picking out veg, why not try sauerkraut, pickles, and kimchi? "Adding a serving of these tangy treats to your meals can help rebalance your gut and reduce bloating," advised the expert.
Then wash it down with one of the two aforementioned drinks.
"Besides being a delightful way to unwind, green tea is known for its many health benefits. It also contains valuable postbiotic compounds that can help improve your gut health and keep bloating at bay."
As for Kombucha, the pro added: "This fizzy, probiotic-rich drink is not just a trendy beverage. It's also a fantastic source of postbiotics."
Meanwhile, sourdough bread is said to be "a fantastic option for promoting a healthy gut."
"Its natural fermentation process creates postbiotics that can support a balanced microbiome and minimise bloating," the expert concluded.
Of course, it's also worth noting bloating could be related to a food intolerance, IBS or another cause that requires medical attention; if you have any concerns, it is important to raise these with your GP.
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Further advice on bloating is available on the NHS website.