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carbohydrates, with no bread in sight, and they’re also always gluten free.
This is because gluten can cause a huge amount of inflammation in the gut, which leads to bloating, poor digestion and even inflammatory disease if consumed on a regular basis.
     
what is gluten?
Gluten is a protein found in wheat, ryeand barley. The most important glutinous grain to ditch is wheat, which is like sandpaper for the gut.
When there is an excess of gluten, gluten phytates bind with calcium, iron, magnesium and phosphorus – making these minerals harder for your body to absorb effectively, leaving you deprived. When these minerals are lacking you can feeling sluggish and low in energy.
Not everyone is gluten intolerant, and I don’t think you have to give it up forever, but most people see an improvement when they reduce it in their diet.
After just a few weeks, you’ll enjoy:
• More energy
• Less bloating
• Better digestion
Sounds pretty wonderful, right? Try going gluten free for the next two weeks, and see what a difference it can make.
     
life without gluten
On a very basic level, a gluten-free life means no bread, takeaway pizza, pasta and no to most cookies and cakes. I know this sounds a little bleak, but there are lots of great alternatives as you’ll see from the recipes in the next section of the book.
     
gluten-free goodness
With these simple swaps, you’ll soon find that going gluten free is as easy as 1, 2, 3!
  swap this: 
  for this: 
 pizza 
 cauliflower pizza (see here  )
 white bread 
 my quinoa bread (see here  )
 couscous 
 miiiet 
 white flour 
 buckwheat flour or ground almonds in baking 
 pasta 
 courgette ribbons 
     
I know it’s hard to part ways with these carbs. They’re comforting, but soon you’ll feel so amazing without them that you will forget toast ever existed!
     
watch out, gluten’s about
Gluten can be hiding sneakily in many foods that you might not expect:
• Soups
• Condiments
• Alcohol
• Breadcrumbs
• Hot dogs
• Salad dressings
• Stock cubes
• Processed foods
• Gravy
• Barley, bulghur, spelt
     
2. beneficial bacteria
The second step to help you beat the bloat is to restore the balance between the good and bad bacteria in your gut.
Although it sounds unpleasant, bacteria are the foundation of your life and health. Imbalanced bacteria in the gut causes digestive issues, low immunity, weight gain and skin problems. Good bacteria are essential for your health, as they:
• extract energy from food
• modulate the immune system
• help regulate hormones.
     
fab fermented foods
The best way to restore this imbalance is to get probiotic-rich food into your diet. Foods that have been fermented are rich in enzymes that help you digest and absorb food.
•  Sauerkraut : Fermented cabbage
•  Kefir: Fermented yoghurt
•  Kombucha: Fermented tea
•  Miso: Fermented soy beans
     
action plan
You should aim to eat some form of fermented food every day for the next two weeks. It is best to get good bacteria into the gut through a food source (rather than tons of yoghurt drinks) as your body will absorb it better.
So, try to eat 2 tablespoons of kefir or sauerkraut per day, with meals. Ideally choose unpasteurised sauerkraut or kefir, as these contain the highest amounts of good bacteria (the pasteurisation kills a lot of it).
Doubling up with probiotic tablets – which are a concentrated form of good bacteria – will also help restore the gut to its natural healthy state. They particularly help with IBS, constipation and diarrhoea. Every morning, take the recommended daily allowance of probiotics, making sure you choose a probiotic that contains at least 4 billion viable organisms with as many different types of probiotic species as possible, from both the lactobacillus and bifidobacterium families.
     
3. pro protein
Protein is the third step to beat the bloat. It is key to living a hot and healthy life, and it helps heal