Our low-calorie and balanced program revolve around foods and cooking methods that are digestible and beneficial to the intestinal flora. Quickly, the bloating decreases, and the curves diminish.
Flat stomach tip # 1: rethink your cereal consumption
In quality and quantity! Wheat and its derivatives (bread, pasta, etc.) contain oligosaccharides – fermentable sugars – and gluten, a protein that can cause digestive problems in some people. Complete or semi-complete, they also provide potentially irritating fibers. Finally, they are rich in carbohydrates, the excess consumption of which promotes storage. At the same time, they should not be deleted because they are satiating and also contain resistant starches beneficial to the microbiota.
In practice : it is eaten at lunch, in moderate quantities (100 to 150 g cooked weight or 30 to 50 g raw), opting for cereals with a moderate glycemic index that is best tolerated by the intestines: basmati rice, white pasta al dente, quinoa, small spelled, polenta, buckwheat.
Flat stomach tip # 2: light dinner
This is the key to destocking – the energy intake, especially when it comes from carbohydrates, is more easily stored during the night -, and not to accentuate the bloating of the day.
In practice : no carbohydrates in the evening! Skip the starchy foods and prefer a scented herbal tea to dessert. On the menu: vegetables (starter and main course) and 80 to 100 g of fish or lean meat. To keep up, we set up a snack around 5 p.m.: 1 to 2 fresh or cooked fruits and, possibly, some oilseeds (almonds, walnuts …) or 1 to 2 squares of dark chocolate with at least 70% cocoa.
Flat stomach tip n ° 3: bite into fruit outside of meals
This makes it possible to take advantage of their benefits by avoiding fermentations responsible for gas. Most are rich in fiber-bound fructose (fructooligosaccharide) and sometimes contain polyols, two fermentable sugars.
In practice : we limit ourselves to 2-3 servings per day in the morning or as a snack. We consume in small quantities (60 g) the most difficult to tolerate (apple, peach, mango, apricot, cherry, quince, watermelon), peel and seed.
Flat stomach advice n ° 4: Anglo-Saxon breakfast
Now is the time to refuel without overdoing it: the appetite will be moderate for the day and the calories used. For the silhouette and digestion, we renounce the French breakfast (pastries, jam, cereals in milk) in favor of an Anglo-Saxon version with, in addition to a cereal easy to tolerate, vegetable proteins and/or animal and good fat.
In practice : 50 g of white sourdough bread is provided with 10 g of butter, oilseeds or 1 egg or ham, 1 dairy product (vegetable or animal), and, depending on tolerance, a fruit.
Flat stomach tip n ° 5: mix raw and cooked
The more irritating fibers in raw vegetables and fruits can cause bloating. But no way to do without: by filling the stomach, the raw vegetables help to ripen, and some have a lower glycemic index than the cooked versions.
In practice : we aim for a balance between raw and cooked, gradually increasing the proportion of raw vegetables to get used again. We peel and seed, and we favor the most digestible varieties.
Flat stomach advice n ° 6: do not consume more than one dairy product per day
Dairy products contain lactose which is often poorly digested due to the deficiency of an enzyme, lactase. Milk is the richest in lactose: the more it is processed, the less it contains.
In practice : we limit ourselves to one per day, rather in the morning, favoring cheeses, yogurts, and petits-Suisse. For milk-based preparations, we opt for vegetable juices (almonds, soybeans, etc.) enriched with calcium. For dessert, for unsweetened vegetable yogurts.
Flat stomach advice n ° 7: limit fermented vegetables
Vegetables, especially fibrous (leeks, artichoke, cabbage, salsify, eggplant …), contain fructans: indigestible, these sugars are found directly in the colon where they ferment. However, they should not be removed because fructans are appreciated by bacteria friendly to the intestinal flora.
In practice : the offending vegetables are consumed in small quantities (60 g max), favoring the cooked, grated, mixed or cut forms to facilitate their digestion. With the intestines accustomed, we gradually increase these quantities.
Flat stomach tip n ° 8: “soften” dried vegetables
Rich in fiber and fructans, they give our intestines a hard time. However, they contribute to the balance of the intestinal flora and constitute an excellent alternative to cereal products to be satiated and destock, thanks to their moderate glycemic indexes.
In practice : we put it on the menu two to three times a week. To pre-digest them, they are soaked overnight before preparing them or they are germinated for two to five days in lightly mineralized water. They are confined to lunch (50 to 60 g cooked weight), associated with a cereal.
Flat stomach advice n ° 9: chew and take your time
Chewing well allows food to be crushed. Taking your time and eating without stress also means eating less and not ingesting air, two factors of a bloated stomach after a meal.
In practice : we eat at fixed times, seated and calm, we spend at least 20 minutes at the table, we chew each bite several times, we put our cutlery between each and we wait to have swallowed before starting again.
Flat stomach advice n ° 10: adopt the right cooking methods
Frying, barbecuing and cooking at high temperatures produce toxic compounds that are not easily digestible.
In practice : it is steamed, seasoning after cooking with spices and aromatics, stewed, in a wok or in the oven at low temperature. And we add raw vegetable oils (olive, rapeseed, walnuts …), digestible and anti-inflammatory, at the rate of 1 tsp. to s. per meal. To read also: Low-temperature cooking: a health advantage
To read :
- The dish of tricks, Dr. Cotinat, € 10.50, ed. Thierry Souccar.
- The secrets of the intestine, our body’s filter, Dr. Warnet, and Dr. Berthelot, € 19.50, ed. Albin Michel.