Here are the best anti-bloating foods that prevent gas.
- Functional intestinal disorders are the most common reason for consultation in gastroenterology.
- In two-thirds of cases, bloating causes the stomachs of those affected to swell.
- 20 to 40% of the population would be affected.
Almost everyone has felt bloated at some point. Although not serious, this symptom is the sign of an accumulation of gas in the intestines. It can be caused by food, by stress, by drug treatments, by an illness. “Dietary recommendations are often enough to improve the discomfort caused by the symptoms“, explains the French National Society of Gastroenterology. “We talk about bloating of functional origin when this symptom dates back at least 6 months and no cause is found.specifies the SNFGE.
A change in diet
She advises taking dietary measures to limit the risks. It is necessary to limit meals that are too large and too rich in fat. Spicy dishes are also to be avoided. Alcoholic and carbonated beverages and coffee are to be avoided, as are tobacco and chewing gum. When this is not enough, these health professionals recommend trying a diet low in FODMAPs, for Oligosaccharides, Disaccharides, Monosaccharides and Polyols: these are the “carbohydrates from the diet which, in some people, are not completely absorbed in the small intestine. They can then lead to the production of gas causing intestinal pain, flatulence or bloating.“. This diet involves reducing the consumption of foods high in FODMAPS: dairy products, wheat, barley, rye, asparagus, cabbage, broccoli, onion, mushrooms, dried fruits , apple, watermelon, mango, sugars (honey, table sugar, maple syrup), sweets and processed foods.
Foods that help with bloating
Conversely, certain foods can help prevent bloating. Charcoal-based dietary supplements are often advised for those affected as they are believed to help bind gas, which reduces symptoms. On the other hand, vegetable charcoal can interfere with the absorption of certain drugs, in the event of medical treatment, it is necessary to consult a doctor before consuming it. Dairy products can also help digestion, only if they are fermented: all fermented milks, such as buttermilk, kefir, labneh are beneficial. They contain natural probiotics, i.e. microorganisms, which will contribute to the good health of the intestinal flora. In terms of drink, peppermint infusions or herbal teas are also recommended, either with the leaves or by diluting essential oil. Other plants can also participate in the reduction of these symptoms, as reminded Vidal : fennel, green anise, dill, caraway, coriander and cumin are traditionally used to combat bloating and flatulence. But reducing bloating also involves the way you eat: it is important to take the time to chew food well, to avoid swallowing air.