Look for a brand of Greek yogurt that contains live and active cultures, which will promote healthy bacteria in your gut to prevent bloating.
Plus, the protein in the yogurt will keep you full. Beef it up with fiber-rich oats, berries, and chia seeds for an extra filling morning meal – just don’t go overboard if your body isn’t used to digesting that much fibre, says Jessica Crandall, RDN, CDE, spokesperson for the US-based Academy of Nutrition and Dietetics.
“If you’re not used to that amount of fibre it causes gas, but if you work up to it slowly, it promotes a healthy GI system,” she says.
Slowly add a little more fibre to your diet every day for a flatter belly, and increase your fluid intake to aid digestion and reduce icky symptoms like diarrhoea and bloating.
Here’s what else you need to know about the link between complex carbohydrates and fibre.