As soon as you get out of the table, you have to loosen your belt to feel comfortable. Why are you bloating?
What is this digestive disorder due to?
“There are several causes of digestive bloating, explains Dr Alain Delabos, nutritionist. Lthe main one is the abuse of yogurts and dairy products. The lactose contained in these foods is stored in the lower abdomen.
Also beware of the exaggeration of starchy foods whose slow sugars are lodged towards the top of the abdomen, and to the excessive consumption of plants which ferment in the intestine, especially cabbages, turnips… ”
Foods to favor against bloating
Within each food category, some are better than others at preventing bloating. Here are those recommended by the nutritionist
Dairy products : prefer cheeses with a bloomy rind such as Camembert, Brie de Melun, Coulommiers or Brillat-Savarin. The development of molds on the surface is excellent for the intestinal flora. Cream and butter can also be eaten.
Starchy foods: the best tolerated by the intestine is the potato, especially when it is cooked as a mash, its fibers then being very softened.
Meats and fish: there are no restrictions for these animal proteins, beef, lamb, poultry, cod, sole… never causing bloating.
The fruits : rather, enjoy them in the form of natural fruit juice, that is to say homemade or bought from the fresh section, because they contain no added sugar or additives that could make you swell.
The vegetables : choose those that do not ferment in the intestine such as carrots, leeks, green beans, snow peas …
Foods to avoid for bloating
You consume them every day, without thinking that they may be responsible for your abdominal swelling, and yet …
- “Beware of dairy products other than cheese, warns Dr Delabos.
- Also pay attention to pasta which contain a lot of slow sugars which make you bloat, just like certain legumes such as chickpeas, split peas, dried beans because of the gases they contain.
- On the fruit side, skip the banana and chestnut rich in slow sugars, but also on fig, plum, apricots which, if for some, help to fight constipation, also risk giving gas. The chocolate is also formidable for the liver. “
A typical day of anti-bloating chrononutrition
- 100 g of Brie, Camembert, Coulommiers, Caprice des Deux …
- + 50 g of traditional baguette or with 4 cereals
- + 4 c. to c. olive oil or 12 g butter
- + coffee, tea, infusion without milk or sugar.
- 200 g of cooked weighed red or white meat or 200 g of cooked offal (the meat is eaten first, grilled or roasted)
- + 15 cl of starchy foods (preferably potatoes and occasionally rice)
- + 5 cl of sauce.
- 10 cl of olive or 5 cl of seeds
- + 1 fruit or 15 cl of natural fruit juice
- + tea, coffee or unsweetened drink.
- Unlimited fish or seafood or 100 g of cooked white meat
- + 15 cl of mixed mashed vegetables.
Read also: 4 natural solutions to end bloating