TOP TIPS FOR A FLAT STOMA ACH
This plan is designed to help you beat bloating and banish weight around your waist
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.
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.
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.