Choosing the right foods and preparation methods is essential to regain a light stomach, improve digestion, and stop “bloating” after meals. Certain foods rich in fermentable sugars (FODMAPs), in poorly digestible fibers, containing lactose or gluten, indeed promote fermentation and gas production or prove to be irritating to the colon.
Anti-bloating foods to put on the menu
- From vegetables : tender and “young” vegetables have more digestible fibers, such as young salad leaves or spinach. The skin of the vegetables and the seeds / grains should, if possible, be removed (tomato, cucumber, zucchini …) and gentle cooking with little fat is better.
- From fruits : choose them ripe (banana, pear …); 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 (raw) fruit outside of meals if you digest it better (apple, clementine …).
- From meats and equivalents: choose the pieces of meat among the least fatty and tender (chicken, cooked ham, etc.). Do not cook them, like fish and eggs, with too much fat.
- Among dairy products: fermented milks types of yoghurts, kefir … contain “good bacteria” useful for digestion and assimilation of nutrients. These also fight against the development of bacteria responsible for intestinal transit disorders. The cooked cheeses (Comté, Emmental …) almost lactose-free, digestible better.
- From starchy foods : bread, pasta, rice, potatoes … No excess in quantity! Alternate those with gluten (bread, pasta …) and those without (buckwheat, quinoa …).
Think about herbs and spices that help digestion
Some plants can also be eaten in the form of digestive herbal teas : thyme, lemon balm, mint, rosemary, green anise, star anise, fennel …
Cooking food with condiments (basil, thyme, rosemary, cumin …) can improve digestion, stimulate the secretion of digestive juices, have a carminative effect (promote the expulsion of intestinal gases, while reducing their production).
Foods to limit that promote intestinal gas
Certain foods, by their composition or their method of preparation, promote gas or slow gastric emptying.
- The too fatty foods (fried foods, meats in sauce, cold cuts …) slow down digestion and promote gas. Prefer gentle and healthy cooking (steam, papillote …).
- the milk : 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 candies and the chewing gum “Sugar-free” which contain polyols, synthetic sugars (sorbitol, mannitol …) which ferment. In addition, chewing gum causes air to swallow.
- Certain vegetables, such as cabbage, the cauliflower, the’artichoke, 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 …) 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, lenses are the best tolerated.
In partnership with WW Eating too much and too much fat promotes bloating and gas, while by adopting a balanced diet, while favoring certain fruits and vegetables, we can eliminate a good part of these disturbing disorders. The new program WW (Weight Watchers reinvented), continues to help you adopt a good balanced diet on a daily basis, and goes even further by adapting to each of your needs with its new personalized program myWW®. After having answered a personalization questionnaire, according to your eating habits and your lifestyle, you have access to a list of ZeroPoint ™ foods and a multitude of ideas of slimming recipes tailored to your profile. Nothing could be easier to rebalance your diet, regain your well-being … and your flat stomach!