The Bloated Belly Whisperer by Tamara Duker Freuman

Author:Tamara Duker Freuman
Language: eng
Format: epub
Publisher: St. Martin's Press

Grains

On a GI Gentle diet, you’ll likely do best with some combination of refined grains and somewhat processed whole-grain foods where the particle size of the fiber has been ground pretty finely into flour—think tender whole-grain sandwich breads, crackers, flake cereals, and frozen waffles. For example, consider the texture difference between cooked steel-cut oats and Cheerios, which are both made from whole oats. While both are whole-grain foods, the chewy texture and intact bran of the steel-cut oats will take far longer to empty from the stomach than the finely milled whole-oat flour used to make Cheerios.

You’ll also want to consider the relative amount of fiber in certain whole grains compared to others. Although both are whole grains, brown rice has far less fiber than barley. Therefore, it is more likely to sit well in the bellies of people whose bloating originates in the stomach.

Experimenting with both whole grains and refined grains will help you land on the healthiest diet you can comfortably tolerate. So will paying attention to the physical properties of the food itself; think about how the texture looks and feels when a food is cooked and well chewed. If a toddler could swallow it easily, you’re on the right track.

Instead of these highly textured grain-based foods …

Try these softer-textured alternatives

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