Bloating and high fibre foods…

Advice on what makes a healthy diet changes all the time. If you’re trying to eat better, it can be a bit of a challenge sifting through the latest ideas. Choosing more high fibre foods such as fruit, vegetables and wholegrains is usually recommended, but some people find that too much fibre can result in uncomfortable bloated feelings. And nobody wants that! Luckily, there’s Vitamin-C-rich kiwifruit, which is high in fibre and less likely to cause bloating. Read on for our top tips on why that is & how to make a high fibre kiwifruit diet work for you.

What’s so special about fibre?

Zespri Green kiwifruit contains two types of fibre (soluble and insoluble), both of which aid digestive comfort. High fibre diets have been shown to speed up the transit time of food through the digestion and relieve symptoms of constipation. By removing waste products from the body, fibre also helps with lowering ‘bad cholesterol’, and reducing the risk of certain diseases such as diabetes and heart disease.

Which high fibre foods should I choose?

The key word here is “FODMAP”. Stands for “fermentable oligo-, di-, mono-saccharides and polyols” – put simply, a group of sugars present in many foods that are known to cause gas. If you suffer from IBS or bloating, it is recommended that you avoid high FODMAP foods, including many fruits and vegetables.

What’s special about kiwifruit?

For anyone who suffers from bloating, it’s a dilemma. How to increase fibre in the diet whist avoiding high FODMAP foods, many of which are rich in fibre? Step up delicious Vitamin-C-rich Zespri Green kiwifruit. It’s classed as a low FODMAP food, even though it has a high fibre content (3.7 g per 100 g). So you can increase your fibre intake and stay bloat free!

How else can kiwifruit help with bloating?

Zespri Green kiwifruit also contains actinidin, a natural enzyme that can help speed up the digestion of protein and result in a ‘light’ feeling. Yet another reason to include two in your daily diet!

What is the tastiest way to beat the bloat?

One of our favourite low FODMAP recipes is for couscous with roasted squash, green pepper and Zespri Green kiwifruit. All classed as low FODMAP foods, all four of these ingredients work in your FODMAP diet. We also love this light salad because it’s packed full of colour and flavour – a perfect starter for a dinner with family or friends.