Tense and swollen stomach, gurgling, tight guts: 10 daily tips that really do good
“Bloating and flatulence affect 20 to 40% of the population” , reveals gastroenterologist Ariane Gerkens. The most common cause is constipation. Which itself is partly caused by our sedentary lifestyle. Another cause of abdominal bloating and gastrointestinal discomfort is linked to the malabsorption of sugars contained in certain foods such as animal milk, fruits, wheat, rye, barley, but also crucifers, asparagus, beetroot or pulses… and sweeteners-based sweets.
Finally, we can talk about irritable bowel syndrome (or irritable bowel syndrome), ” which is always accompanied by abdominal pain and transit disorders ” (according to the criteria of Rome IV, the classification of functional digestive diseases) which is also very frequently associated with bloating.
Without suffering from a specific pathology, here are tips that will calm things down on the side of your intestines and limit gurgling and tension – in short, reduce your digestive discomfort and your stomach aches. And since you have nothing for nothing, you have to change your habits, unfortunately this does not happen overnight. Except perhaps by having recourse to chamomile!
10 things to do in your eating habits to reduce abdominal bloating
Switch more often to gentle cooking. This avoids producing toxic compounds. We think smothered, wok, low temperature cooking in the oven, and steaming or papillotes. Then all you have to do is sprinkle with spices and aromatics and pour in olive, rapeseed, flax, walnut oil … it’s delicious.
2/3 of vegetables on the plate. And we favor cooked vegetables. Vegetables improve intestinal transit, because they are full of fiber.
Think about chewing. By grinding food as well as possible and soaking it well with saliva, it will be more correctly and faster digested.
Listen to each other . Do you feel that by eating a sandwich at noon, your belly swells swells swells? You feel discomfort after milk, dairy, cheese: try to do without it for at least two weeks (only that and observe yourself, write down in a notebook, this will allow you to better follow the effect or not of this deletion ).
Avoid white flour . You love bread, continue to eat it but take an interest in what is in it: sourdough, multi-cereals, buckwheat and artisanal bread will be better assimilated by the body.
Eat fruit outside of meals so that it does not macerate in the stomach before being digested.
Limit coffee. It is an aggressor and the laxative effect of coffee leads to diarrhea and discomfort. However, it varies greatly from person to person. Everything is in the measure …
Eat legumes regularly . Legumes are very healthy but tend to swell and cause gas. The thing is that by consuming them regularly, the microbiota will adapt. And if they are soaked (at least one night), it will facilitate the digestion of substances that cause gas.
Think fish. Rather than meat and cold cuts at every meal, vary. In addition, fish are more suitable than meats for digestible cooking and devoid of toxicity (steam, smothered …).
Have a stock of chamomile. Chamomile alleviates the symptoms of poor digestion: abdominal pain, bloating, gas, nausea, diarrhea, because it contains many soothing, antispasmodic and anti-inflammatory substances (antioxidant polyphenols, flavonoids, mucilage, bisabolol, etc.). Thanks to its anxiolytic effect, it calms stomach cramps and digestive spasms triggered by an emotion. One can also count on its anti-diarrheal properties, in particular when the transit is accelerated in a chronic way. “It is slightly antifungal, which can be an asset in case of dysbiosis, that is to say an imbalance of the microbiota” , explained Dr Jean-Michel Morel.
The use is simple: in herbal tea, it is a question of pouring hot water on a pinch of flowers to let infuse 10 to 12 minutes, we take 2 to 3 cups per day.