We have all been victims of a heavy meal after which we have to open the button of our pants because our stomach is too bloated. What if you stopped this food to see if the situation improves?
For many people suffering from a persistent bloated belly, the solution lies in the way they eat. Dr Pauline Jouët, hepato-gastroenterologist, immediately reminds us of a basic rule: eat three meals a day, taking the time to chew well. The diet should remain as varied as possible. It is never recommended to consume a food in excess, even if it is healthy. Conversely, ultra-processed industrial meals, rich in pro-inflammatory ingredients, are often less well tolerated. “The idea is therefore to go back to basics, by purchasing local and raw products, to cook them while limiting your consumption of ultra-processed products.“, advises the doctor. But also to eliminate certain foods…
If you suspect one in particular,“you stop it for a week, and you see if this avoidance relieves your symptoms. You start again the following week with another food that you suspect. The foods to suspect as a priority are carbohydrates grouped under the name of fodmaps (Fermentable Oligo-Di-Mono-saccharides And Polyols) present in many foods, and which can be malabsorbed in the intestine then fermented in the colon. Lactose, the sugar of milk, for example, is one of them.”
Which food to stop first? “There is no single food that promotes abdominal swelling” answers the expert. There is, however, a food known to cause bloating and which is very often found on our plates, whether we eat hot or cold. This food is the onion. “Onions cause intestinal bloating when consumed in excess. confirms the doctor. If you often put it on the menu, try, as she recommends, removing it for 7 days and seeing what happens to the abdominal area. If they decrease, you have found the culprit. You can then try to reintroduce it at a progressive dose to find out at what dose you can tolerate it. Sometimes, it’s just excess that creates inconvenience.
If nothing changes, look for another food that promotes bloating like “cabbage, cauliflower, broccoli, white beans, leeks and foods with synthetic sweeteners as well as chewing gum which also promote gas production”. In the event of an attack or a very swollen stomach, it may also be wise to temporarily reduce your consumption of wheat, whole grains or bran, because these fibers are sometimes difficult to digest. And if your stomach hurts, don’t forget that certain drinks really relieve irritable bowels.
“If you don’t see any change, consume lactose again because the body needs calcium. Above all, do not follow a food exclusion diet without medical and/or dietary monitoring; they can be harmful to health and cause anxiety” concludes Dr. Jouët.
Thanks to Dr Pauline Jouët, hepato-gastroenterologist.
