🥩 1. Choose Leaner Cuts and Smarter Proteins
Skip the fatty boerewors and marbled steaks every now and then. Instead, opt for:
- Skinless chicken breasts or thighs (marinated in lemon, garlic, and herbs)
- Lean beef or ostrich fillets
- Fish fillets like snoek or yellowtail, wrapped in foil with lemon and herbs
- Plant-based options like marinated tofu, halloumi, or mushroom skewers
These choices are easier on digestion and lower in saturated fat — plus, they cook beautifully over the coals.
🥗 2. Reinvent Your Side Dishes
Traditional sides like potato salad and creamy pasta can weigh you down. Try these fresh swaps:
- Grilled veggie platters: Think peppers, baby marrows, corn, and aubergine with olive oil and spices.
- Chickpea or lentil salads: Packed with fibre and protein, they’re filling without the bloat.
- Cauliflower “potato” salad: All the creamy goodness, none of the starch overload.
- Pap with a twist: Make it with maize meal and add spinach, mushrooms, or tomato relish for extra nutrients.
🥤 3. Rethink Your Drinks
Alcohol and fizzy drinks are notorious for causing bloating. Instead:
- Sip on sparkling water with lemon, cucumber, or mint
- Try kombucha for a gut-friendly fizz
- If you’re drinking alcohol, alternate with water and avoid sugary mixers
Bonus: Staying hydrated helps your digestive system stay on track.
🧂 4. Watch the Salt and Sauces
Store-bought marinades and spice blends can be loaded with sodium and preservatives. Too much salt = water retention and bloating.
DIY marinade ideas:
- Olive oil + lemon juice + garlic + rosemary
- Greek yoghurt + cumin + coriander + paprika
- Balsamic vinegar + honey + mustard
These are flavourful, fresh, and far kinder to your gut.
🧘 5. Eat Mindfully, Move After
- Don’t overload your plate — start small and go back if you’re still hungry.
- Chew slowly to aid digestion and avoid swallowing air (a sneaky bloating culprit).
- After eating, take a walk, play a game of backyard cricket, or dance to your playlist — movement helps digestion and keeps the vibe going.
