You may have noticed that digesting certain foods can lead to uncomfortable bloating and inflammation. This is a natural immune response produced by the body to help regulate the levels of bacteria that occur naturally in our gut. Whilst a certain level of inflammation is necessary for the body to protect itself, too much inflammation can be uncomfortable and may also lead to other health complications such as diabetes and obesity. Your dietary choices can help reduce these symptoms and allow you to live a much healthier lifestyle. They can also prevent more serious long-term conditions such as cancer and chronic obstructive pulmonary disease (COPD) caused by malnutrition.

What foods should you avoid?

Cutting too much of any one food group out of your diet is unhealthy, however certain food types, in particular heavily processed or refined foods can have a detrimental effect on the balance of bacteria within your gut. This can lead to bloating and inflammation.

How much Fat is too much?

A small amount of fat is actually required for your body to function. Not only do certain fats help keep you warm, but they are also the essential ingredient used by the body in the absorption of vitamins A, D and E. Too much fat in your diet, however, can lead to heart and circulatory diseases.

Types of fat required through moderation.

• Monosaturated – the healthy fats
• Polyunsaturated – A source of omega 3 and 6
• Trans Fats – To avoid where possible
• Saturated – which we require the least of

Healthy fats can be found in foods such as seeds, nuts, and fish. These are an important part of a healthy diet as the body cannot produce these fats naturally.

Sugars

Most people are aware that too much sugar in your diet is unhealthy, however not all sugars are bad and some of them are essential for maintaining a healthy diet. Refined sugars mainly found in processed foods and sweets/chocolate tend to be unhealthy and too much of them can lead to complications such as diabetes, high cholesterol, and inflammation. However, naturally occurring sugars such as fructose contained in fruit and lactose which can be found milk, are generally lower calorie and carry many important vitamins and minerals.

Sugars including fructose and lactose contain simple carbohydrates which are the body’s main source of energy. Whilst fibre rich food also contains sugar, the body processes them more slowly than refined sugars aiding absorption and causing less inflammation.