Too much fiber, raw vegetables, fermentable substances, cooked fats … stop bloating mistakes! To prepare complete, balanced meals that don’t make you bloat, follow the guide.
Limit the most difficult foods to digest
We avoid those rich in fermentable sugars, also called FODMAPs, gluten, and irritating fibers. “To preserve a balanced diet, we favor those in the same category that contain little or no: grapefruit rather than plum, green beans rather than Jerusalem artichoke, yogurt rather than milk …” recommends Angélique Hulbert, dietician-nutritionist. Thus, we keep sufficient and varied intakes of fiber, vitamins (C, B, A …), and minerals (calcium, potassium …) essential for health and figure.
Facilitate the digestion of foods that cause bloat
- To better digest foods that promote intestinal fermentation:
- – consume ripely, peeled, seeded, mixed, ground, cut fruits and vegetables. “Poorly tolerated raw fruits and vegetables can be used in juice thanks to the extractor which allows them to preserve their nutritional benefits,” underlines Dr. Martine Cotinat, gastroenterologist;
- – “legumes hardly bloat if they are soaked overnight or, better, germinate two to three days before cooking”;
- -dairy products better if they are fermented or matured for a long time, seeds and oilseeds if they are soaked overnight then rinsed, deprived of their skin, and possibly reduced to powder;
- – prepare the bread with sourdough rather than yeast and low gluten flour (small spelled …).
Mix the raw and the cooked
- The fibers of raw vegetables are more irritating while cooking tends to promote their digestion by tenderizing them. However, we do not skip them because they provide more vitamins and minerals and a low glycemic index. Alternating raw and cooked vegetables limit irritation of the intestines. The winning formula: cooked vegetable + natural fruit or raw vegetable + cooked fruit.
Escape from ultra-processed products
- Exit prepared meals, sweet breakfast cereals, cookies, pastries, sauces, soups, vegetable trays, dairy desserts … “They hide many additives (flavor enhancers, preservatives …) which close FODMAPs “, says Angelique Hulbert. In particular, avoid those containing celluloses and their derivatives (E 460 to 469), glutamate and its derivatives (E 620 to 625), gums (E 410 to 446), and sweeteners (E 950 to 968), in particular polyols.
Balance your plate with adapted rations
- We make sure to have vegetables and meat, fish, eggs, or soy for lunch and dinner; we limit ourselves to 2 fruits a day and only one dairy product; for the rest, we opt for juices and vegetable yogurts (almond, soy, rice …) unsweetened and enriched with calcium for vegetables and fruits.
Hydrate with water
- Most other drinks are a problem. Sodas, fruit juices, sugary drinks, alcohol, and even coffee … can cause bloating either because they contain fermentable sugars, or because they contain gases, or because they contain substances irritants (alcohol, coffee) for the mucous membranes. We drink primarily outside of meals and little during one glass (2 maximum) per meal, somewhat initially.
Focus on the proper preparation methods
- Frying, barbecuing, and cooking at high temperatures produce toxic compounds that are not easily digestible. As for fats, especially saturated (cream, butter, fat from meat, etc.), they are also difficult to digest. “We prefer gentle cooking without fat (steam, wok, stewed, papillote …) and then season with a little oil (olive, walnut, rapeseed …) or raw butter, advises gastro -enterologist. The protective microbiota does not like high temperatures. »Finally, we prefer lean meats or remove the excess fat with a knife.
Set up a snack
- Rather than overeating at dinner and not being hungry, we set up a snack around 5 p.m.: 1 fresh or cooked fruit and, possibly, 1 to 2 squares of dark chocolate with a minimum of 70% cocoa. “But be careful not to snack, insists the gastroenterologist. This food intake must be balanced and integrated into the balance of the day! “
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Lighten up dinner
- “It’s essential for better digestion,” explains Dr. Cotinat. To lighten up, we remove the starchy foods and swap the dessert for a scented herbal tea. »On the menu: vegetables (starter and main course) and 80 to 100 g of fish or lean meat.
Take your time to eat.
- Chewing well allows food to be crushed and soaked in saliva. “Eating without stress also makes it possible to absorb less food and not to ingest air, two factors of a bloated stomach after meals,” adds Dr. Cotinat.