2017-03-11 07:00:00
Gas and bloating are common digestive system disorders which can cause discomfort and annoyance. THE bloating refers to a feeling of abdominal swelling or distension, often associated with the excessive production of intestinal gas. They can be caused by a variety of factors: the consumption of certain foods, stress, constipation, food allergies or digestive pathologies such as irritable bowel syndrome.
intestinal gas, on the other hand, come from the air we swallow while eating or drinking and from the gases produced by bacteria in our intestine during the digestion of food. To limit these two phenomena, it is therefore necessary to choose the foods that you put on your plate, and their methods of preparation. In doing so, we find a flat belly and light, improve your digestionet we limit the “swelling” of the belly following a meal. Discover our tips and our best tricks!
Food: why do some foods ferment in the intestine?
Some foods are rich in fermentable sugars: these are the famous FODMAPs which more and more people with sensitive intestines are waging war on because they cause bloating, gas and intestinal discomfort. These foods are usually rich in poorly digestible fiber. They contain lactose or gluten, promote fermentation and gas production, or are irritating to the colon. People suffering from irritable bowel syndrome generally tolerate very little FODMAPs.
To understand the process a little better, the sugars contained in these foods are said to be “fermentable”. because they ferment under the action of yeasts when digested. Unfortunately, they are quite widespread in current food: they are found in starchy foods (bread, breakfast cereals, etc.), but also in many fruits and vegetables.
If you suffer from recurrent gas and bloating, it may be that you need to review your diet…
What to eat in case of bloating or when you have intestinal gas?
- From vegetables : tender and “young” vegetables have fibers that are more digestible for sensitive intestines, such as young lettuce or spinach shoots. The skin of the vegetables and the pips/grains must, if possible, be eliminated (tomato, cucumber, zucchini…) and gentle cooking with little fat is better. We prefer green vegetables and leafy vegetables;
- From fruits : choose them ripe (banana, pear, etc.); in a raw version at the start of the meal and cooked at the end. Examples: grapefruit as a starter; poached pear for dessert. Opt for fresh fruit (raw) outside meals if you digest it better (apple, clementine, etc.);
- From meats and equivalents: choose cuts of meat that are less fatty and tender (chicken, cooked ham, etc.). Do not cook them, like fish and eggs, with too much fat;
- From dairy products : fermented milks such as yoghurts, kefir… contain “good bacteria” useful for digestion and assimilation of nutrients by the body. These also fight once morest the development of bacteria responsible for intestinal transit disorders. THE cooked cheeses (Comté, Emmental, etc.) almost lactose-free, they are better digested;
- From starches : bread, pasta, rice, potatoes… No excess in quantity! Alternate those with gluten (bread, pasta…) and those without (buckwheat, quinoa…).
Which bread to avoid bloating and a swollen belly following the meal?
Rye bread, oat bran (without whole wheat), barley or buckwheat bread are recommended. On the contrary, avoid white bread that is too fresh and hot because starch promotes bloating. Note that this is sometimes also the case with pain complet, very rich in dietary fiber! We prefer to avoid whole grains, because digestion can become difficult for the body.
What Gas and Bloating Foods Should You Avoid?
Some foods, by their composition or method of preparation, promote gas or slow gastric emptying.
- THE foods that are too fatty (fried foods, red meat, meat in sauce, charcuterie, etc.) slow down digestion and promote gas. Prefer gentle and healthy cooking (steam, foil, etc.);
- The lait : due to lactose, a delicate sugar to digest when the body does not produce enough lactase, an enzyme essential for its digestion. There are “lactose-reduced” milks;
- THE sweets and the chewing-gums “sugar-free” which contain polyols, synthetic sugars (sorbitol, mannitol, etc.) which ferment. Also, chewing gum makes you swallow air;
- Some vegetables, such as chouthe cauliflowerl’artichoke, asparagus, ferment in the intestine. It should not be abused in case of sensitivity. To benefit from their benefits, they can be cooked twice by changing the cooking water;
- THE legumes (chickpeas, dried beans…) and Whole grains (rice, bread…): their insoluble fibers are beneficial for transit, but consumed in excess, they can be poorly tolerated. You have to integrate them little by little. Note, lentils are the best tolerated;
- Side drinksit is advisable to give preference to still drinks over carbonated drinks, sodas and carbonated water.
Herbal teas, plants, spices… how to avoid flatulence in general?
Aromatic plants and herbs have fascinating properties. Some particularly help to fight once morest feelings of bloating and gas! The easiest way is to consume them in the form of digestive herbal teas : thyme, lemon balm, mint, rosemary, green anise, star anise, fennel… The advantage is that you have the choice!
Another tip that may be helpful: cook food with condiments (basil, thyme, rosemary, cumin, cinnamon…). It is a reflex to take which can significantly improve digestion, stimulate the secretion of digestive juices, and in particular have a carminative effect (promote the expulsion of intestinal gases, while reducing their production). In addition, cooking with condiments seasons your dishes and saves you from excess salt!
In general, all plants such as mint, star anise, Roman chamomile, cardamom, cumin, star anise, fennel, ginger, cinnamon… are recommended for improve the digestion.
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