Dr. Oz’s nutritionist, the famous Liz Vaccariello, has developed a 21-day plan to reduce food swelling and have a flatter stomach, but without following a specific diet .

Dr. Oz’s 21-Day Diet to Shrink Belly is based on a series of dietary recommendations to improve our nutrition, nourish healthy bacterial flora and reduce intestinal problems.
On page two you will find a sample meal plan.
You lose one kg a week but you significantly reduce bloating, stress, digestive problems.

DR OZ’S 21-DAY DIET TO REDUCE THE BELLY
RULES

1. Get some magnesium: just add a tablespoon of chia or flax or pumpkin or cocoa seeds in the morning or, if we’re stressed and aren’t sleeping well, take a magnesium glycinate supplement .
   Magnesium deficiency creates intestinal inflammation disorders.
   Magnesium reduces the gut bacteria responsible for increasing visceral fat.
2. Eat low-FODMAP foods for lunch and dinner.
   At least during the two main meals, try to eat a diet low in fodmaps.  Instead of pasta and bread, he eats quinoa, oats, rice, potatoes, amaranth and polenta for three weeks. Or: gluten-free bread, rice or corn pasta, buckwheat pasta, rice or corn cakes. Add to it vegetables dressed with raw olive oil and a protein food including meat, fish, eggs, fresh peas and soy products like tofu or tempeh.
   To find out the list of fodmap foods to avoid for lunch and dinner click here.
3. Eat snacks high in monounsaturated fat. A slice of avocado, a bruschetta of toasted bread with oil and tomato, olives or almonds, or three cubes of dark chocolate. Try snacks rich in monounsaturated fatty acids to regulate the intestines.
4. Use ginger: ginger prevents intestinal inflammation and swelling. Use it dry as an ingredient in the kitchen or infuse fresh ginger for a few minutes, with a little lemon and honey for a detox herbal tea to be taken after meals or before breakfast.
5. And cinnamon: Cinnamon is a hypoglycemic spice, which keeps blood sugar in check. Instead of eating fresh fruit, cook it without peel for these three weeks and sprinkle it with cinnamon (ideal for pears and apples).
6. Eat fruit between meals: and preferably without peel. Pears and apples should always be cooked.
   Let’s see how to translate these tips into a meal plan on page two.