TOP TIPS FOR A FLAT STOMA ACH

This plan is de­signed to help you beat bloat­ing and ban­ish weight around your waist

YOU Best Diets - - De-Bloat Diet -

WA­TER WORKS

Flavour wa­ter with gin­ger, lemon and cu­cum­ber. Gin­ger helps to re­duce in­flam­ma­tion in the gut and re­duces the for­ma­tion of gas. Lemon helps to neu­tralise acid in the stom­ach and cu­cum­ber helps to re­duce wa­ter re­ten­tion (peel the cu­cum­ber as the dark-green skin can be gas-forming). Drink plenty of wa­ter – 250 ml (1 cup) for ev­ery 10 kg of your weight a day. So if you weigh 60 kg, you need to drink six cups or 1,5 litres of wa­ter a day (read more about the ben­e­fits of wa­ter on page 72).

EASY ON THE SAL LT

Limit un­nec­es­sary salt when cook­ing. Also avoid salty snacks – salt causes wa­ter re­ten­tion whichh leads to bloat­ing. Pre-pack­aged food can con­tain a lot of salt to pre­serve it.

KEEP A JOUR­NAL

Keep a diary of what you’ve eaten ev­ery day so you can work out which foods make ke you feel bloated and avoid them as much as pos­si­ble. For somee it may be milk, while oth­ers may be sensi- tive to wheat – our bod­ies re­act dif­fer­ently to var­i­ous kinds s of food.

FRUIT AND VEG­ETABLE PEELS

Peel­ing fruit and veg­eta­bles with thick skins and re­mov­ing seeds can help re­duce bloat­ing. The skins are packed with nu­tri­ents so first test to see if this makes a dif­fer­ence to your bloat be­fore re­mov­ing it com­pletely from your diet.

WATCH THOSE NUTS

They’re nu­tri­tious and a good source of healthy fats and vi­ta­mins. But be care­ful – they can some­times ir­ri­tate the lin­ing of the gut and cause spasms.

MOVE MORE

Reg­u­lar ex­er­cise aids stress re­lief. Stress can be a ma­jor cause of dis­com­fort in the gut as it af­fects the process by which food m moves through your di­ges­tive sys­tem.

NOT SO HOT

Spicy food and hot spices can be gas-forming, so use less of them if they c cause dis­com­fort.

CUT FAT

Try to cook with less oil, trim all or most of the fat off meat and re­move chicken skin. Av­o­cado in lim­ited quan­ti­ties is al­lowed.

GAS-CAUS­ING FRUIT AND VEG

Veg­eta­bles that could pro­duce gas in­clude cab­bage, cau­li­flower, pep­pers, onions, beans and cu­cum­ber. Fruits that could pro­duce gas in­clude cit­rus, wa­ter­melon and sweet melon. In­clude th­ese in your diet though if you ex­pe­ri­ence no dis­com­fort af­ter eat­ing them.

LIMIT TH­ESE DRINKS

Cof­fee and caf­feine-con­tain­ing tea – no more than three cups a day. Al­co­hol – no more than one drink a day for women and two drinks a day for men. Avoid gassy cooldrinks – the bub­bles in car­bon­ated drinks cause gas. They also con­tain a lot of sodium which causes wa­ter re­ten­tion.

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