Gas And Bloating: What Foods You Can Eat?

healthy salad for gas

What to eat in case of bloating or when you have intestinal gas?

Among vegetables: tender and “young” vegetables have fibers that are more digestible for sensitive intestines, such as young salad or spinach shoots. The skin of the vegetables and the pips/grains must, if possible, be eliminated (tomato, cucumber, zucchini…) and gentle cooking with little fat is better. We prefer green vegetables and leafy vegetables;
vegetbales tomato healthy foodAmong the fruits: choose them ripe (banana, pear, etc.); in a raw version at the start of the meal and cooked at the end. Examples: orange as a starter; poached pear for dessert. Opt for fresh fruit (raw) outside meals if you digest it better (apple, clementine, etc.);
Among meats and equivalents: choose cuts of meat that are less fatty and tender (chicken, cooked ham, etc.). Do not cook them, like fish and eggs, with too much fat;

ng dairy products: fermented milks such as yogurts, kefir… contain “good bacteria” useful for digestion and assimilation of nutrients by the body.
Among the starches: bread, pasta, rice, potatoes… No excess in quantity! Alternate those with gluten (bread, pasta…) and those without (buckwheat, quinoa…).

Which bread to avoid bloating and a swollen belly after the meal?

Rye bread, oat bran (without whole wheat), barley or buckwheat bread are recommended. On the contrary, avoid white bread that is too fresh and hot because the starch promotes bloating. Be careful, this is sometimes also the case with wholemeal bread, which is very rich in fibre! We prefer to avoid whole grains, because digestion can become difficult for the body.

What Gas and Bloating Foods Should You Avoid?

Some foods, by their composition or method of preparation, promote gas or slow gastric emptying.

  • Foods that are very fatty (fried foods, red meat, meat in sauce, charcuterie, etc.) slow down digestion and promote gas.
  • Milk: because of lactose, a delicate sugar to digest when the body does not produce enough lactase, an enzyme essential for its digestion. There are “lactose-reduced” milks;
  • “Sugar-free” sweets and chewing-gums which contain polyols, synthetic sugars (sorbitol, mannitol, etc.) which ferment. Also, chewing gum makes you swallow air;
  • Some vegetables, such as cauliflower, artichoke, asparagus, ferment in the intestine. It should not be abused in case of sensitivity. To benefit from their benefits, they can be cooked twice by changing the cooking water;
  • Legumes (chickpeas, dried beans…) and whole grains (rice, bread…): their insoluble fibers are beneficial for transit, but consumed in excess, they can be poorly tolerated. You have to integrate them little by little. Note, lentils are the best tolerated;
  • As for drinks, it is advisable to favor flat drinks over soft drinks, sodas and sparkling water.

Herbal teas, plants,spices … how to avoid the accumulation of gas in the intestines in general?

Aromatic plants and herbs have fascinating properties. Some particularly help to fight against feelings of bloating and gas! The easiest way is to consume them in the form of digestive herbal teas: thyme, lemon balm, mint, rosemary, green anise, star anise, fennel… The advantage is that you have the choice!

Another advice that is very useful: cook food with condiments (basil, thyme, rosemary, cumin, cinnamon…). It is a reflex to take which can significantly improve digestion, stimulate the secretion of digestive juices, and in particular have a carminative effect (promote the expulsion of intestinal gases, while reducing their production). In addition, cooking with condiments seasons your dishes and saves you from excess salt!

In general, all plants such as mint, star anise, Roman chamomile, cardamom, cumin, star anise, fennel, ginger, cinnamon… are recommended to improve digestion.