Flat stomach: what are the 5 families of ingredients that cause the most bloating?
Belly swollen after meals, bloating and digestive discomfort… What if all these little hassles were due to very specific foods? We reveal the 5 ingredients that most favor the formation of gas and which should be avoided to facilitate digestion!
After meals, you may have the swollen belly and you suffer from bloating. In a previous article, we revealed to you what was the ideal temperature to consume your food and thus limit bloating, but it could well be that the problem also comes from the food itselfor even how they are cooked.
Whether you suffer from irritable bowel syndrome or not, thanks to some dietary adjustments, you can already greatly reduce these little hassles and facilitate your digestion. We reveal to you the 5 foods that generate the most gas and that should be limited to no longer be subject to bloating.
Bloating: what foods to avoid?
You may have already heard of famous FODMAPSthis category foods high in sugar called “fermentable” which cause of the bloating and gas. These sugars contained in certain foods thus go ferment in the digestive system. They can sometimes be poorly absorbed by the small intestine and end up in the colon, generating gases. You may be there sensitiveeven intolerant, without even knowing it. For this, you should be accompanied by a health professional, a nutritionist in particular responsible for making a more in-depth diagnosis and guiding you in your food rebalancing.
What are the 5 foods that make your stomach swell?
To limit bloating after meals, no secret… you have to reduce the consumption of foods that induce poor digestion as well as cooking methods to avoid. Admittedly, there is chewing gumwhich generates a lot of gas due to chewing, but you probably already know that. We list the top 5 of ingredients (maybe unknown) which cause the most inconvenience during digestion. You may well be surprised!
- Legumes. Although they are rich in essential nutrients and are an excellent alternative to animal proteins, chickpeas, lentils and other beans can be poorly tolerated. The trick to promote their digestion: rinse and soak them before cooking!
- some vegetables ! As surprising as it may seem, vegetables can be the worst enemies of digestion if they are not well tolerated. This is particularly the case with cabbage, artichoke but also asparagus which tend to ferment in the intestine. If, like us, you adore them, be careful not to abuse them or to cook them twice by changing the cooking water, this makes them more digestible.
- Foods that are too fatty. Fried foods, meat in sauce and cold cuts make digestion heavy and slower, thus generating digestive discomfort. Instead, prefer cooking such as that at low temperature, steamed and even in the oven always making sure not to be too generous with the amount of fat added!
- Starches. These foods such as white bread or pasta are particularly rich in carbohydrates and starch which particularly promotes bloating. Prefer to opt for cereals such as rye, oats or buckwheat!
- Foods rich in carbohydratesunderstand the fruits or even alcohol, which accentuate the phenomenon of fermentation during digestion and therefore produce… gas or bloating! They can be consumed in limited quantities and away from meals.