9 golden rules of good digestion

Glasgow-based Alison Cullen specialises in digestive issues such as IBS and hormonal issues such as PMS and the menopause. She has worked in the health industry since 1987 and currently combines her practice with the role of education manager for A. Vogel.

She shared the following top tips for avoiding bloating and keeping your digestive system functioning properly in an online Expert Clinic with Zest.co.uk.

Ali says, 'These basic rules help everyone, to some extent.'

Give them a go and let us know how you get on.

The 9 golden rules of digestion:

1. Always sit down to eat, and if possible relax
2. Observe good posture – sit up and put your shoulders back, no hunching over the desk typing with one hand whilst cramming a sandwich in with the other
3. Chew like a maniac. It’s free and it’s vital – try to give each mouthful at least 20 chews, which will feel impossible at first but really pays off
4. Don't drink anything for at least 20 minutes before or after food. Here's why.
5. Apart from that, drink at least 1.5 litres of still, plain water daily. 10 reasons to drink more water
6. Keep away from coffee out and have a maximum of 2 cups of real tea daily
7. Avoid fizzy drinks completely
8. Have fruit first thing or around 3pm, away from other food
9. Only eat wheat at one meal, maximum, and never have it white – go for wholemeal everything

See also:

3-day anti-bloat eating plan

4 quick food swaps to keep bloating at bay

6 ways to bust bloating