Nutrition: the 6 golden rules of a nutritionist to avoid bloating

Published on November 22, 2022 at 5:25 p.m.

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Bloating affects many people on a daily basis. To avoid them, there are a few golden rules to follow. Here are a nutritionist’s keys to managing bloating.

Daily, bloating can be really uncomfortable, even painful. What are they related to? “It’s an accumulation of air in the intestines that separates the wall of the intestines and thus becomes uncomfortable,” explains Déborah Selouadji, nutritionist at Eatology. According to the professional, bloating can have several causes and come both from the way we eat and from a pathology or food intolerance. This is particularly the case for people who cannot digest lactose or gluten. But that’s not all: some foods, such as raw vegetables, when they break down in the digestive system, create more gas than others and are thus less easy to digest.

When to start worrying about bloating? “When they become handicapped! For example, if you can’t stay seated after a meal because your stomach hurts too much or if you have to open your pants because you don’t feel well. Small sweats are also an alarming sign, ”says the professional. In the meantime, here are six golden rules to follow to avoid having a swollen belly.

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Rule number one: implement food hygiene rules

Be careful, here we are not really talking about cleanliness but about good habits. Easy-to-follow rules that can save us from some post-meal inconvenience: eat seated, take the time to chew well, do not drink too much water while eating, avoid drinking with a straw, make a cross on soft drinks and finally, do not talk too much while eating. “If you do all this, you already avoid the mechanical causes of bloating,” says Déborah Selouadji.

Rule number two: bet on spices

When it comes to bloating, spices are real allies. “A lot of spices help digestion, for example the mixtures from India. Often these are seeds to be chewed at the end of the meal which contain anise, fennel, star anise… These are really digestive aids. You can also accompany your meal with a drink with a little bit of spices, like Tchaï teas, or simply put the spices directly into the food for the more adventurous.

Rule number three: eat soluble fiber

In the great family of fibers, there are two distinct types: insoluble and soluble. The latter are particularly interesting for bloating. “Soluble fiber is found in foods like apples, oranges, carrots and is extremely effective in fighting belly fat. They tend to become waterlogged and help fight constipation and, by extension, bloating,” explains the expert.

Rule number four: listen to your body

To detect a potential intolerance or pathology, nothing is more effective than listening to the signals that your body can send. Very often, it is the same families of foods that pose a problem: legumes, lactose, gluten and raw vegetables. It is then a question of interpreting the reactions of our body when we swallow these foods: “If you eat raw cauliflower or bread and you realize that you have a little stomach ache afterwards, it’s you probably don’t digest them well,” explains the nutritionist.

Rule number five: avoid sweeteners

Very present in sugar-reduced drinks, sweeteners can cause bloating. “All light or sugar-free drinks contain sweeteners, if you are sensitive to bloating it is not something to abuse. »

Rule number six: drink herbal teas

Very often, when you are prone to bloating, you turn to charcoal capsules. A good reflex according to Déborah Selouadji but which should not be abused. “If you take it systematically after each meal, it can create constipation,” she warns. The right alternative? Drink infusions based on fennel, anise and liquorice at the end of the meal. Digestion aid guaranteed!

Nutrition: the 6 golden rules of a nutritionist to avoid bloating – Elle