These are some ideas I put together since I struggle with this myself, and it takes a lot of reading up on the subject to know what’s ok or not. I was on a strict gluten-free diet for over 1 year, but it turns out that the sorbitol/fructose/aspartame was much worse than wheat or barley etc. I’ve also seen doctors about it and IBS is my main enemy, food-wise 😉
- Avoid IBS (Irritable Bowel Syndrome) triggering fruits. When you make an effort to be healthy by preparing or buying a fresh smoothie you are on the right track, but if you have a sensitive stomach certain fruits will actually do more harm than good. Stay clear of fruits naturally high in sorbitol, such as green apples, pears, plums, prunes, raspberries and cherries. Instead go for strawberries, banana, pineapple, watermelon, blueberry etc
- Avoid all kinds of sweeteners. You know you find them in soft & energy drinks but remember they also hide in other places such as in ketchup and other condiments (as fructose), chewing gums and certain sweets.
- Dairy of all kinds are a common trigger for bloated stomach. The sugar in cow’s milk is usually the culprit, so it’s connected to the above. Make small changes if you are sensitive to lactose but not necessarily intolerant. Ask to have the cheese removed from the pizza (it’s still good believe me), choose sorbet instead of ice cream and swop to dairy free options for products such as milk, butter spread and cooking cream. Remember also that some crisps and crackers sometimes contain milk powder.
- Drink a cup of stomach friendly tea once or twice a day, such as fennel or peppermint.
- Add a table spoon of apple cider vinegar daily to your water glass/bottle, or find a suitable digestive option in tablet form at a health store (Holland & Barrett have plenty to choose from)
- Eat slowly. Give the food a chance to digest and keep your tummy happy