diet

Stop your bloating!

Wednesday, July 2, 2008

By Judy Davie

Picture: Getty Images. Posed by model.

No one likes that bloated feeling and although it doesn't always show up on the scales, it does look like you've gained kilos straight after a meal.

There are a number of foods that attribute to bloating including fat, gassy foods, processed foods and even chewing gum.

Here are a few food swaps to help trim the tummy in a flash and help you to lose a little weight in the process.


Breakfasts

 

Swap this

With this

  Scrambled eggs made with cream on thick white toast (2 slices) with butter Homemade porridge (1 cup) made with skim milk and grated green apple
Energy 1585 995
Fat 19.3 2.5
Sat fat 7.6 0.9
Carb 32.5 30.3
Sodium 479mg 61mg
Protein 18.3 8.6
Fibre 1.7 4.2

Note: Watch out for scrambled eggs made at a cafe — they are often made using cream. Porridge is healthier and higher in fibre.

 

Swap this

With this

  Baked beans and sausages (canned) on white toast (2 slices) with butter Salt-reduced baked beans on wholegrain toast (2 slices) with fresh rocket leaves and lemon
Energy 1953 1001
Fat 16.1 2.4
Sat fat 7.4 0.3
Carb 53.5 38.0
Sodium 1693mg 380mg
Protein 21.8 11.7
Fibre 10.9 9.4

Note: Always look for salt-reduced products to prevent fluid retention and bloating.


Main meals

 

Swap this

With this

  Cream of potato soup, homemade (1.5 cups) Vegetable and bean soup, homemade (1.5 cups)
Energy 1807 970
Fat 34.8 11.4
Sat fat 18.9 3.4
Carb 21.2 23.5
Sodium 568mg 106mg
Protein 6.8 8.5
Fibre 5.7 9.8

Note: Made with cream, the fat in the potato soup takes a while to break down and slows down the transit time of this soup from the body. A better choice is this bean and veggie soup. It scores better in every area with half the kilojoules, less than half the fat, and double the fibre.


 

Swap this

With this

  Cheese and salami white bread sandwich, spread with butter Fresh leg ham and salad wholegrain sandwich, spread with avocado
Energy 2127 1220
Fat 32.5 11.2
Sat fat 14.9 2.6
Carb 30.4 30.0
Sodium 1455mg 998mg
Protein 23.3 15.1
Fibre 1.9 4.6

Note: Processed meats such as salami are high in sodium and nitrites which can lead to the formation of gas and further bloating.


 

Swap this

With this

  Fried fish (220g) and hot chips (1 cup) Grilled fish with lemon (220g) and salad
Energy 2606 1295
Fat 35.8 8.1
Sat fat 20.6 2.1
Carb 45.8 2.5
Sodium 668mg 250mg
Protein 48.5 55.1
Fibre 3.8 2.9

Note: Deep fried food is bad enough but fish and chips are also high in salt — another factor in fluid retention and bloating.


 

Swap this

With this

  Steak and kidney pie with mashed potatoes and peas Grilled fillet steak, steamed peas and carrots with mashed sweet potato
Energy 2396 1149
Fat 25.7 5.4
Sat fat 12.3 2.2
Carb 49.4 28.6
Sodium 785mg 70mg
Protein 32.1 23.8
Fibre 7.1 8.3

Note: Everyone waddles away from the table after a rich gravy casserole with pastry and mash. Lighten up the load with the healthier choice of grilled steak and mashed sweet potato instead.


Drinks

 

Swap this

With this

  Lemon flavoured soft drink Plain water with a squeeze of orange/lemon juice
Energy 720 0.0
Fat 0.0 0.0
Sat fat 0.0 0.0
Carb 42.4 0.0
Sugar 42.4 0.0
Protein 0.0 0.0
Fibre 0.0 0.0

Note: Gulping back soft drinks easily brings about the bloat and with the added kilojoules from sugar they have no part in any weight loss diet.

Plain water is always better. Even with a squeeze of orange juice or lemon for flavour, it helps to boost the metabolism and cleanse the digestive system.


 

Swap this

With this

  Hot chocolate with full cream milk (300ml) and marshmallows Hot chocolate made with water and a splash of skim milk
Energy 1597 219
Fat 11.1 0.1
Sat fat 7.2 0.0
Carb 59.1 14.2
Sugar 51.9 3.2
Protein 9.9 3.4
Fibre 0.0 0.0

Note: If you are sensitive to lactose, the sugar found in milk you may experience bloating and discomfort. Calcium from diary is important but if you do experience bloating after eating diary foods you may want to cut down your intake or consider rice milk or oat milk fortified with calcium.


Snacks

 

Swap this

With this

  Microwave popcorn (3 cups) and Coke (1 can) Corn kernels (stove-popped, 3 cups) with 1 tsp olive oil and 1 glass water
Energy 1757 544
Fat 22.3 5.6
Sat fat 4.1 0.8
Carb 52.2 14.1
Sugar 41.6 1.2
Protein 2.5 3.0
Fibre 4.5 5.6

Note: Avoid caffeine from soft drinks, such as coke, if you suffer from fluid retention. As well always look for a salt reduced option. If you're going to the movies buy water instead of soft drinks.


 

Swap this

With this

  Mint flavoured sugar free chewing gum, 2 pieces Peppermint tea, 1 mug
Energy 32 0.0
Fat 0.0 0.0
Sat fat 0.0 0.0
Carb 0.0 0.0
Sugar 0.0 0.0
Protein 0.0 0.0
Fibre 0.0 0.0

Note: Sugar-free chewing gum can cause bloating as the body finds it hard to break down the artificial sweeteners such as sorbitol and mannitol, used in these products. Peppermint tea, on the other hand is great after a meal or any time as it relieves bloating.


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