I've suffered with bloating for years. Can you recommend any foods or supplements that can help me? Although I have a fairly small frame and am not overweight, I can almost look pregnant at times.

By Jorge Bustamante

Naturopathic Nutrition Consultant .

Although there are lots of supplements advertised to help you with bloating, it would be wise to investigate this with a qualified practitioner as there could be a number of causes.

Some chemical reactions occur after eating certain foods such as broccoli, brussels sprouts, cabbage, cauliflower, onions and beans and could cause bloating. Added to this, eating lots of raw foods, eating too quickly or too much could also cause bloating.

Wheat, milk and dairy products causing bloating are often the result of food intolerance. Try to avoid all dairy and wheat products for a few days and see if you feel better. If you do, you may be able to minimise the effects of the intolerance by eating these foods in small portions or by choosing an alternative to wheat/dairy.

As a general suggestion to your diet I would recommend you eat smaller, more frequent meals, chewing properly and eating slowly and keep hydrated!

You could also try drinking peppermint tea after meals, to improve your digestion, so less gassy fermentation occurs.

Eating a slice of pineapple after meals eases symptoms. Pineapple contains the enzyme bromelin which breaks down food and aids digestion.

Finally, you should try to avoid fried or spicy food, alcohol, coffee, anti-inflammatory drugs (e.g. ibuprofen), smoking, stress, alcohol, fizzy drinks and processed foods containing preservatives, sweeteners or colouring agents.

Bloating is often easy to resolve making some simple changes to your diet. However, you should consult a qualify practitioner if your symptoms do not improve.