Swollen belly? So fight meteorism and improve digestion

Swollen belly? So fight meteorism and improve digestion

Switching vegetables and legumes, drinking a fresh kefir, drinking water with lemon juice can help you keep up with the hassle

How many times, after eating, did we find ourselves opening the button of the trousers because the belly had swelled like a balloon? "Very often, this unpleasant sensation that is felt after meals can result from slowed digestion and be the cause of fermentative processes," explains dr. Corrado Pierantoni, specialist in endocrinology and replacement diseases, diabetologist, clinical nutritionist in Lanciano (Ch). "This phenomenon is called meteorism, a disorder caused by the presence of gas in the intestine that can appear, for example, after taking very healthy, and therefore unsuspected, foods such as lettuce and green leaf salads, rich in fiber. Unfortunately, the current daily diet, so hasty, so incorrect at times, is characterized by an ever-decreasing presence of vegetables. Our intestines are not used to digesting the fibers and therefore, especially when they eat more, at least at the beginning it is possible to feel this annoying swelling sensation ".

Because it is important to digest well

“A well-functioning digestive system helps our body to remove waste and toxins. If we don't digest properly – explains the nutritionist – we endanger our health, also because we are not what we eat, but above all what we digest. Ensuring proper digestion helps to better absorb all the nutrients we take with our daily diet ".

Here are some tips that you can immediately put into practice to eliminate the sense of swelling and promote digestion:

  • Prefer soft leaf salads

Soncino, valerian, rocket, lettuce, trocadero are perfect for filling up on antioxidants, vitamins and minerals. But, not being very fibrous, unlike, for example, lettuce, they do not make the belly swell.

  • Eat only green leafy vegetables

Leafy vegetables can be eaten after cooking in a little water, or better yet steamed (a perfect cooking method so as not to disperse the nutrients) and then passed with a vegetable mill. This tool, unlike the blender or the immersion mixer, "breaks" the fibers of the vegetable avoiding abdominal swelling and can also be used to pass legumes, other foods that often many people eliminate from the diet because they are aerophages.

  • Top with onions, artichokes and crucifers

Broccoli, cabbage, turnips and all the vegetables of the cruciferous family, as well as onions, have a meteorizing action. It is good to exclude them for a period of 2-3 weeks and then gradually reintroduce them (one food every 3 days). Same action to be performed with artichoke leaves which, being rich in cellulose, could make the belly swell. However, it is possible to eat its heart without problems.

  • Toast the bread before consuming it

Roasting, to be carried out in a hot oven or in a pan, allows you to move the humidity outward and serves to make the starch more digestible (by inactivating the yeast). Moreover, it also lowers the glycemic index of the food. However, you prefer bread prepared with natural sourdough, avoiding chemical yeast.

  • Add lemon juice to the vegetables

Pumpkin, courgettes, asparagus, agretti, artichoke hearts and tender salads such as trocadero, soncino, valerian, arugula, lettuce, carrots, fennel, bean sprouts and red turnips can be consumed without problems. Maybe seasoned with lemon juice, which stimulates the liver to produce bile, the acid needed for digestion. These properties help alleviate symptoms such as heartburn and bloating. Furthermore, lemons are rich in vitamins and minerals, which help expel the toxins accumulated in the digestive tract. Better still if taken in the morning on an empty stomach (half a lemon dissolved in half a glass of lukewarm water and a teaspoon of honey): the fruit acts as an alkalinizer after nighttime acidosis, rebalancing the intestine and constituting an excellent purifying remedy.

  • Take more probiotics

Studies show that the beneficial bacteria that probiotics contain can help prevent certain digestive disorders and improve intestinal regularity. Kefir, for example, is a valuable aid to facilitate digestion, mitigate gastro-oesophageal reflux and to control the amount of LDL (bad) cholesterol in the blood. Thanks to its positive action on intestinal transit, it is also a very useful food for deflating and slimming the belly.

  • Drink at least 2 liters of water per day

Water plays an essential role in digestion, absorption, transport and use by the body of all the nutrients we take in through nutrition. It is also the main means by which waste substances from biological processes are eliminated. Drinks, therefore, in quantity throughout the day.

Never skip the mid-morning snack to make sure that the stomach does not secrete empty gastric juices (a fruit such as strawberries, berries or pineapple, a piece of bread, a cookie without milk is fine). Finally, remember that physical activity is essential for having good digestion, ensuring peristalsis, assimilation and elimination of waste. All conditions that allow to prevent the appearance of gas and swelling.

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