Food

Top 6 Foods that Cause Bloating and How to Avoid Them

Published

1 week ago

3 January 2026

Bloating is a common digestive complaint that causes discomfort or a feeling of fullness. It is often linked to how certain foods are digested, how quickly they move through the gut, or how they interact with gut bacteria. Knowing which foods trigger bloating can help people make informed choices without cutting out favorites entirely.

Beans and Legumes

Beans : Instagram

Beans, lentils, chickpeas, and peas are rich in fiber and plant protein, which makes them highly nutritious. However, they also contain complex carbohydrates called oligosaccharides. The human digestive system cannot fully break these down, so they pass into the large intestine where gut bacteria ferment them. This fermentation produces gas, which can lead to bloating. Eating smaller portions, soaking dried beans before cooking, or choosing canned beans that have been rinsed well can reduce bloating.

Dairy Products

Dairy Products:Istock

Milk, cheese, and other dairy products can cause bloating in people who have difficulty digesting lactose, the natural sugar found in milk. When lactose is not properly digested in the small intestine, it moves into the colon where bacteria break it down, producing gas. This can result in bloating, cramps, and discomfort. Lactose-free or fermented options like yogurt can improve tolerance.

Carbonated Drinks

Soft drinks, sparkling water, and fizzy juices introduce extra air into the digestive system. The gas bubbles in these drinks can become trapped in the stomach or intestines, leading to bloating. This effect can happen even in people who do not have other digestive issues. Limiting carbonated beverages and opting for still water or herbal teas is a simple way to reduce bloating related to trapped gas.

Cruciferous Vegetables

Vegetables : Instagram

Vegetables such as cabbage, broccoli, cauliflower, and Brussels sprouts are packed with vitamins, minerals, and fiber. They also contain sulfur-containing compounds and complex fibers that can be difficult to digest for some people. As these vegetables are broken down by gut bacteria, gas is released. Cooking these vegetables can improve digestibility and reduce bloating.

Wheat and Refined Bread

Refined Bread :Pinterest

Bread, pasta, and other wheat based foods can cause bloating for several reasons. They contain gluten, which some people are sensitive to, and are high in fermentable carbohydrates. These foods can draw water into the gut and be fermented by bacteria, causing bloating.It is among the top South African foods that draw water into the gut and be fermented by bacteria, leading to bloating. Choosing whole grains in moderate portions or experimenting with gluten-free alternatives can help identify what works best for the body.

Salty Processed Foods

Processed Food: Freepix

Highly processed foods like chips, instant noodles, and packaged snacks are often high in sodium. Excess sodium can cause bloating, particularly around the stomach. Reducing intake of salty processed foods and drinking enough water can help the body balance fluids more effectively.

Paying attention to portion sizes, food preparation methods, and individual tolerance can make a big difference. Changes in eating habits can reduce bloating without compromising a balanced diet.

Food

Where to Taste Truffle in South Africa

Published

4 months ago

4 September 2025

Fadire Olusola

Truffles are highly-prized in the culinary world due to their deep flavor and distinctive aroma. Truffles were once considered an exclusive delicacy in Europe. However, they are now cultivated across several regions of South Africa. Here are some top spots where you can enjoy truffles in the country.

Oak Valley Estate, Elgin

Oak Valley Estate is an hour’s drive from central Cape Town. This is among the first estates in South Africa to cultivate truffles in the country. Located in Elgin, renowned for its wines and truffle orchards. During winter, chefs prepare diverse truffle-inspired meals and paired with their wines.

Altima Estate

Altima Estate along the Franschhoek valley is known for its fertile soil and cool climate, which is ideal for truffle cultivation. Aside from truffle production, they are also known for making fine wines. Visitors can join truffle hunts anytime. These hunts are led by trained dogs which makes it more thrilling. This place boasts of vineyard landscapes and truffle orchards which makes it a good place for food enthusiasts.

Fula Miros Farm

Located in the Cape Winelands, this is one of the top farms known for truffle cultivation in South Africa. They specialize in Perigord black truffles and are a popular spot where chefs seek locally grown truffles. There are several truffle orchards to explore on this farm and you can also learn how they are grown.

Anthonij Rupert Wyne, Franschhoek

At the Anthonij Rupert Wyne, truffles appear in signature dishes across its restaurants. Truffles also elevate dishes like risottos and handmade pastas When paired with luxurious wines, they create an unforgettable dining experience

La Colombe, Cape Town

If you want to stay within Cape Town, places like La Colombe should be on your list. They serve a variety of truffle-infused dishes crafted to international standards. Here, truffles can be found in sauces, seafood, and desserts. The restaurant is celebrated for its high-quality truffle delicacies.

Bottom Line

There are many places where you can find truffles in South Africa. The restaurants and estates mentioned above have unique preparation styles, but they offer memorable truffle experiences. Across South Africa, there are outstanding spots to enjoy truffle-inspired cuisine.

Food

5 South African Street Foods You Have to Try This August

Published

5 months ago

7 August 2025

John Akpowo

If you want to taste South Africa without sitting down for a formal meal, street food is where to start. It’s fast, affordable, and packed with the kind of bold flavour you won’t find on a hotel menu. Whether it’s served out of a trailer, a corner stall, or someone’s backyard grill, each bite tells a story. August is the perfect time to get out there and find your favourite.

Kota

Kota is more than just a quick lunch; it’s a neighbourhood favourite with serious personality. Built from a quarter loaf of white bread and stuffed with layers of slap chips, polony, atchar, egg, and cheese, this heavy-hitter is designed to fill you up and keep you going. You’ll find it in townships, side streets, and school zones, where locals know which vendor loads the best combo. It’s big, messy, and always better when eaten with your hands.

Bunny Chow

Bunny chow is pure comfort in bread form. Originally from Durban, it’s now a national favourite: half a loaf of white bread hollowed out and filled with spicy curry. Mutton, beef, chicken or beans, the filling is rich and warming, especially when it’s cold outside. There’s no fancy cutlery—just tear the bread, scoop the curry, and enjoy. For many, a proper bunny is best eaten standing at a plastic table with curry on your fingers and a cold drink nearby.

Walkie Talkies

They might not be everyone’s go-to, but chicken feet and heads (better known as walkie talkies) are packed with flavour. Usually seasoned with vinegar, chilli, or barbecue spice and grilled over open flames, they’re a familiar snack in many townships. Sold in brown paper or on a plate, they’re chewy, spicy, and surprisingly satisfying. If you’ve never tried them before, don’t overthink it. Just grab, bite, and see why so many locals swear by them.

Amagwinya (Vetkoek)

Golden brown and fresh from the fryer, amagwinya are the kind of street food that brings back childhood memories for many. Light and fluffy on the inside with a crispy crust, these fried dough balls are usually sold plain or stuffed with savoury fillings like mince, cheese, or polony. You’ll often spot them near taxi ranks or school gates, especially early in the morning. Pair one with sweet tea or strong coffee, and you’ve got a breakfast that keeps you going till lunch.

Boerewors Roll

The boerie roll is South Africa’s take on the hot dog, but with way more attitude. Made with thick, coiled sausage grilled over open flames and tucked into a soft roll, it’s topped with fried onions, tomato relish, or just a splash of chutney. The smell of boerewors on the braai is half the experience. Whether it’s a Saturday market, sports match, or roadside stop, if you see smoke rising and a queue forming, you’re probably in the right place.

Why It Hits Different

Street food in South Africa isn’t just about filling your stomach. It’s about grabbing something quick between errands, catching up with a vendor you’ve known for years, or discovering a new favourite around the corner from where you work. It’s casual, social, and made to be eaten without fuss. This August, skip the silverware, follow the queues, trust your nose, and let the streets feed you something unforgettable.

Food

Nutritional Benefits of Incorporating Seed Oils into Your Diet

Published

7 months ago

30 June 2025

Fadire Olusola

Seed oils obtained from plants like canola and sunflower offer many health benefits. They contain essential fats and other essential nutrients that benefit the body. These oils are great for memory, help in cell repair, great for your immune system and other benefits. They also contain vitamin E which is great for cell building. Here are 5 nutritional benefits of including them in your meals.

Good source of healthy fats

Healthy fats are important nutrients that the body needs. You can find lots of healthy fats in these oils which makes consuming them a wise choice. Since our body can’t produce fatty acids, it is important to get them from our meals. These fats help reduce bad cholesterol, good for cardiovascular health and enhance cell growth when taking in moderation

Rich in Antioxidants

They are good sources of antioxidants which aid in defeating toxins in the body. The antioxidants present in these oils help neutralize harmful viruses and protect your body cells. Regular intake helps make your immune system better, making you stronger. By including them in your diet, your overall wellness and well-being is in good hands.

Improves Brain and Nerve Function

They contain nutritional fats like Omega-3 and omega-6. They are important to the body because they help in repairing nerve tissues and build blocks for brain cells. Flaxseed oil for instance is known to help relieve pain and inflammation. Also, these fats play a crucial role in brain development and general nerve health. When taken in moderation, seeds oils help you achieve better concentration.

Promote Skin and Hair Health

Your skin and hair health will improve with regular seed oil intake. By providing useful fats, they strengthen the skin barrier and reduce dryness. Also, since they have lots of antioxidants, all free radicals in the body are removed promoting a more youthful and agile look. Your hair will shine better and become softer with the help of these oils. They also support healthy hair growth, sooth hair scalps and reduce flakiness.

Helps in Nutrient Absorption

Some important vitamins (like A, D, E, and K) and compounds (like carotenoids) need fat to get into your body properly. By taking meals with them, the fats in the oils will assist in the digestive process. They help the vitamins and other nutrients, so your body can easily use them. Without enough fat, your body will find it hard to absorb these important nutrients,

Bottom Line

Seed oils contain healthy fats, especially polyunsaturated fatty acids. These fats help support many body functions from cognitive health, immune system to digestive system. Incorporating them into your meal routine is a smart choice.