Limit galactan-rich legumes (soy nuts, chickpeas, lentils, and all beans), cabbage, and brussels sprouts if they’re causing you trouble. Soaking dried beans overnight or taking the OTC enzyme Beano may help.

 

The best way that really works for me is having fermented foods or probiotics in your diet.  These foods packed with gut friendly bacteria that reduce boating, abdominal pain or helping with constipation.One of the fermented foods that I am very keen on is Kimchi – fermented chinese cabbage Napa.  It works wonders and is very comforting 

 

Here’s the Kimchi Recipe I use:

 

1 large Chinese or Napa Cabbage

1 gallon (4l) water
1/2 cup (100g) coarse salt1 small head of garlic, peeled and finely minced
one 2-inch (6cm) piece of fresh ginger, peeled and minced
1/4 cup (60ml) fish sauce
1/3 cup (80ml) chili paste or 1/2 cup Korean chili powder
1 bunch green onions, cut into 1-inch (3cm) lengths (use the dark green part, too, except for the tough ends)
1 medium daikon radish, peeled and grated
1 teaspoon sugar or honey

 

Method:

1. Slice the cabbage lengthwise in half, then slice each half lengthwise into 3 sections. Cut away the tough stem chunks.

2. Dissolve the salt in the water in a very large container, then submerge the cabbage under the water. Put a plate on top to make sure they stay under water, then let stand for 2 hours.

3. Mix the other ingredients in a very large metal or glass bowl.

4. Drain the cabbage, rinse it, and squeeze it dry.

5. Here’s the scary part: mix it all up.

Some recipes advise wearing rubber gloves since the chili paste can stain your hands.

6. Pack the kimchi in a clean glass jar large enough to hold it all and cover it tightly. Let stand for one to two days in a cool place, around room temperature.

7. Check the kimchi after 1-2 days. If it’s bubbling a bit, it’s ready and should be refrigerated. If not, let it stand another day, when it should be ready.

8. Once it’s fermenting, serve or store in the refrigerator. If you want, add a sprinkle of toasted sesame seeds over the kimchi for serving.

Storage: Many advise to eat the kimchi within 3 weeks. After that, it can get too fermented.

 

Yoghurts / Kefir/ fermented dairy products

Suppose you  are not lactose intolerant – people who are highly lactose intolerant can’t even have any yogurt as it upsets their stomachs – they can try lactose-free versions or soya milk one. What I have discovered though is that when you buy yogurt  check for it’s sugar content which occurs naturally during fermentation process ( for example some of the brands contain more than 8 grams per 100 grams, that’s what can usually cause a bit of a bloat problem with lactose very sensitive individuals), opt for Fage brand they do Total O% yoghurt and ”full” fat version which I think is absolutely yummy! basically they both contain less than 4 grams of naturally occurring sugars and are a lot easier on stomach in my view and overall feeling after consuming them. So maybe consider giving it a go.

Also you can make your own yogurt. Here’s a very nice recipe.

Home-made Yogurt

 

Ingredients:

• 1 quart (32 ounces) of full fat or semi skimmed, but don’t use low fat sheep or cow’s milk (pasteurized)
• 2 tablespoons of previously homemade yogurt or plain unflavored yogurt with active live cultures
• 2 tablespoons of full fat milk (same type)

Preparation:

Start with all ingredients at room temperature.

1. Heat the milk just to the boiling point and pour into a non-metal container.
2. Let cool to lukewarm (38-40′C). A skin will form on top.
3. Mix the 2 tablespoons of yogurt (homemade or commercial) with 2 tablespoons of milk.
4. Add to the lukewarm mixture, carefully pouring down the side so that any skin that may have formed on top is not disturbed.
5. Cover with a clean dishtowel and place on another towel in a warm, dry place for at least 8 hours (or overnight) until it thickens.

Note: 8 to 12 hours is best. The longer the yogurt coagulates beyond that time, the more sour the taste becomes.

6. Carefully drain any excess liquid.
7. Refrigerate for 4 hours before using.
8. Store in the refrigerator and use within 4-5 days.
9. Don’t forget to save a small amount to make the next batch!

The yogurt can be eaten as is, along with the creamy skin on top.

 

Kefir

 

Another great probiotic drink is kefir. You can order online a special set for making it at home. It’s absolutely fascinating when you make it yourself and it tasted quite interesting and definitely different from other dairy products you have tried so far. It’s a great cleanser for guts, so called natural probiotic gut cleanser.