Nutritionist says eat more of two foods 'to beat bloating and brain fog'

A nutritionist has revealed the winter foods that can make people feel bloated and lethargic. He recommended a diet rich in two things - fruit and vegetables - to beat these symptoms.

With the mercury dropping, it’s tempting to indulge in spicy, warming, food and extra caffeine to keep you fuelled through the festivities. Christmas treats high in saturated fat and extra yuletide alcoholic tipples to toast the occasion are also common.

However, a number of popular festive dishes and drinks can be gut irritants for some people. This can leave them feeling low in energy and less than their best, according to Kieran Jenkins of food intolerance testing company Supply Life. A percentage of the population is predisposed to certain food sensitivities, but, by taking a mindful approach to their diets, they can feel the benefits.

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The nutritionist explained: “Around this time of year it's tempting to reach for warming, sometimes spicy foods when it’s cold outside. And while the effects of these foods vary from person to person, and depend on the amount consumed, they have the potential to be problematic in certain cases.

“Capsaicin is found in chilli and can be a natural gut irritant which can lead to symptoms including bloating and diarrhoea for some people. It’s also the time of year when people tend to drink a bit more caffeine.

"They might want a warming drink when it’s cold outside and they are racing around the shops trying to finish off their Christmas shopping. While many people drink tea and coffee without issue, for others the effects of caffeine are well observed.”

Comfort foods can provide much sought-after warmth during the colder winter months but it’s important not to overdo it, Kieran warned.

He said: “Things like rich cheeses and pigs in blankets, made with pork products, are particularly high in saturated fats and, if eaten in large volumes, have the potential to slow down the digestive system. There are also parties and social occasions during the Christmas and New Year period, where people tend to drink more alcohol than they normally would.

“Portion control can certainly be difficult to manage at this time of year. It’s not necessarily that these things are bad for you, but the problems can come when they are consumed to excess. The saying ‘everything in moderation’ is a cliche for a reason.”

If people have a food intolerance or sensitivity, symptoms can include tiredness, brain fog, stomach pain and trapped wind. Kieran recommended sticking to a healthy, balanced, diet rich in fruit and vegetables to keep fibre intake high, as well as legumes and whole grains.