Aerophagia, bloating, flatulence… So many benign disorders which bother and cause the stomach to swell. What can you do to eliminate all these inconveniences and find a flat stomach? Here are the tips from Vanessa Bedjaï-Haddad, dietitian nutritionist and author of the book: Digest Food recipes and nutrition advice for top digestive well-being.
When we mention these small benign disorders to our specialist, it immediately brings to mind some of these patients, who complain about them in consultation. But where does this come from? “It is an accumulation of gas in the intestines which will cause distension of the digestive tract. This is because we are swallowing air. Either at mealtime when we talk while eating, or because we consume foods that produce air” explains our expert.
How to avoid having a bloated stomach?
The first way to get a flat stomach is to avoid drawing air into the stomach. “To do this, you must avoid talking while eating, limit chewing gum, limit carbonated drinks, sweetened or not (also carbonated water) and leavened or puffed foods, such as brioche or sandwich bread. the dietician begins. But not only.
What drinks should you also avoid?
In addition to carbonated drinks, Vanessa Bedjaï-Haddad recommends limiting the consumption of irritating, alcoholic drinks such as beer or coffee and not drinking iced water. But that’s not all, foods rich in FODMAPs should also be avoided, according to the expert.
What are the FODMAP foods whose consumption should be limited?
This acronym means “Fermentable by colonic bacteria Oligosaccharides, Disaccharides, Monosaccharides and Polyols”that’s to say “Oligosaccharides, disaccharides, monosaccharides and polyols fermentable by intestinal flora“.
More simply, it is a certain type of specific carbohydrates (sugars), called short-chain fermentable carbohydrates, contained in certain foods. “We list fructose, oligosaccharides, disaccharides, monosaccharides and polyols (sorbitol, manitol, xylitol, maltitol). All these elements are particularly fermentable, not very digestible, responsible for bloating, gas and abdominal pain” she adds.
Limit excess fructose consumption
“Fruits to avoid include apple, mango, melon, persimmon, fruit concentrates (dried fruit, juice, canned fruit) and corn syrup, for example, all of which are very high in fructose.“.
We also limit lactose
This therefore includes dairy products such as:cow’s milk, goat’s milk, sheep’s milk, cream, ice cream, yogurt, which can cause bloating. And also soft, unripened cheeses such as mascarpone, cottage cheese or ricotta, which are much less digestible than hard cheeses. list our expert.
What vegetables should you avoid?
For vegetables, the specialist recommends avoiding fructans, poorly digestible fibers, which ferment and also cause bloating. “They are mainly contained in artichoke, asparagus, beetroot, broccoli, cabbage, cauliflower, eggplant, fennel, garlic, onion and leek.” explains Vanessa Bedjaï Haddad.
“Wheat, particularly in white pasta and legumes, such as chickpeas, red beans or lentils, because of the galacto oligo saccharides they contain, should also be limited, even if the latter are particularly interesting in terms of nutritional“.
Certain other fruits should also be limited, due to the polyols they contain
There are also many fruits rich in polyols (other than fructose). “For example, there are apples, but also apricots, avocados, blackberries, cherries, lychees, nectarines, peach, plums, prunes and melons. details the dietitian. “For vegetables, these are cruciferous vegetables, all cabbage, peppers and mushrooms” whose consumption should be limited or avoided.
“Finally, sweeteners such as those contained in sugar-free candies and chewing gum – sorbitol manitol maltitol – cause gastrointestinal disorders, when consumed in excess, which are not serious but annoying..
Here are 5 tips from our expert to help your digestion
To digest better, Vanessa Bedjaï-Haddad adds some practical advice for better digestion on a daily basis:
- “Take the time to eat and chew food well, to promote digestion;
- Take herbal teas such as lemon balm, mint, rosemary, anise, thyme, for their digestive properties, which limit bloating;
- Add valerian or hawthorn if you are stressed;
- Use vegetable charcoal, which has absorbent properties, to limit flatulence
- And exercise to help relax and manage stress.”.