What should I eat to relieve wind?

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Trigger foods: Fruit, beans

Healing foods: Peppermint tea, liquorice

Fibre is crucial for runners but, unfortunately, its positive effect on our bodies – it slows the digestive process to give a steadier supply of energy – comes with an uncomfortable and none-too-fragrant by-product. Fibre is too beneficial for your general health to be cut from your diet, but if wind is hindering your training, there are some ways to counter that heavy feeling in your gut – and the effective but embarrassing strategy your body employs to relieve it.

First, carefully time your ingestion of fibre-rich foods. It’s better to avoid/minimise eating fibre in the two hours before a run, says Marissa Vicario, a certified integrated health and nutrition coach, and distance runner. And don’t eat too much of it at once, she adds. It’s better to eat smaller amounts at each meal.

Next, while fruit is a great source of fibre, you may want to seek yours elsewhere if wind is a problem. Fruit is high in fibre and fructose, a natural form of sugar that also causes wind.

Finally, add more carminatives to your diet. This group of herbs and spices – which includes peppermint, thyme, caraway, nutmeg, cinnamon and cardamom – helps curb wind.