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Dr. Megan Rossi @theguthealthdoctor is a bestselling author and gut health dietician. She spoke with Express.co.uk about how breakfast juice could be causing painful and uncomfortable bloating.
Fruit juice could be causing you to bloat in the morning before any food has passed your lips.
The doctor advised, “opting for whole fruit rather than a smoothie or something like that where it’s already broken down.”
Juice can trigger bloating due to the large amounts of fructose in the drink.
Dr. Megan explained: “Juice typically has concentrated amounts of the fruit and fructose.
“Our bodies only have a capacity to absorb a certain amount of fructose per sitting.
“When you are having fruit juice often they contain four oranges in the one juice, and actually that’s loads of excess fructose for the body to absorb.”
Even eating multiple pieces of fruit in one sitting could trigger bloating, Dr. Megan said.
“Fruit is super beneficial to have but if you’ve got a sensitive gut and have like, four pieces of fruit in the once sitting, that can trigger some malabsorption as well,” she said.
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“Still have your three pieces of fruit a day but spread it across three sittings.
“Keep them about two hours apart, at least, and opt for whole fruit rather than a smoothie or something like that where it’s already broken down.”
Not everyone’s body will respond in the same way, Dr. Megan said.
“There are individual variations for some people,” she explained.
“Some people will have no trouble, but the average person can’t absorb too much fructose at once, which is why I would say try stick to the one-piece, every two or three hours because then your body’s going to absorb that fructose.”
Which foods cause bloating?
- Fizzy drinks
Dr. Megan recently discussed a number of ways to reduce bloating.
Megan speaks about two initial strategies for bloating focused on how, rather than what, clients eat.
She said: “So, one strategy to really help with stomach bloating is just having smaller meals instead of having two or three large meals.
“What we find is that eating the same amount but across five meals actually bloating because it puts less pressure on people with quite sensitive bowels.
“If you’ve got a sensitive gut and you have a really big meal, then comes the bloating. So, small meals.”
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