YOU Best Diets - - Contents -

Get rid of that boep once and for all with this easy-to-fol­low eat­ing plan

DO YOU of­ten feel bloated and un­com­fort­able – as if you’ve swal­lowed a bal­loon? Does your stom­ach seem to fill out within a mat­ter of hours?

“Bloat­ing is a prob­lem that af­fects many peo­ple, es­pe­cially women,” says reg­is­tered di­eti­cian Jeanie Nel of Cape Di­eti­cians in Cape Town. “I of­ten see pa­tients who get up in the morn­ing with a flat stom­ach but by the end of the day they look as if they’re a few months preg­nant.”

There are many causes of bloat­ing, Jeanie says. It can oc­cur, for in­stance, when you eat gas-forming foods (see box, right), drink gassy cooldrinks or by swal­low­ing air when chew­ing gum.

“There are also health con­di­tions that can cause ex­ces­sive gas such as food in­tol­er­ances and ir­ri­ta­ble bowel syn­drome,” she says.

It can also re­sult from ex­ces­sive bad bac­te­ria in the in­testines. “This is ex­ac­er­bated by the in­take of sugar, al­co­hol and any re­fined car­bo­hy­drates be­cause cer­tain types of bac­te­ria feed on re­fined car­bo­hy­drates and give off gas as a waste prod­uct,” Jeanie says.

Whether you need to beat the bloat or lose weight around your waist, this diet is for you. A good first step is to be­come aware of how cer­tain foods make you feel af­ter eat­ing it, track what causes your bloat and cut it out. If you’re not keen to com­pletely ex­clude that food, rein­tro­duce it over time, in small amounts.


Pro­bi­otics are good bac­te­ria that keep your in­testines healthy. They oc­cur nat­u­rally in your body but also in yo­ghurt and in medicine form. Pre­bi­otics are found in cer­tain foods and, when eaten, act as food for pro­bi­otics, help­ing it flour­ish and work ef­fec­tively. Your body ben­e­fits most when it has both.

Pre­bi­otics can be found in fruit such as berries and ba­nanas and veg­eta­bles such as as­para­gus, gar­lic and onions but be care­ful of onions and gar­lic as they can form gas in some peo­ple. Whole­wheat prod­ucts are also a good source of pre­bi­otics but should prefer­ably be avoided if you have a wheat in­tol­er­ance.

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