Bloating is a digestive disorder caused by a buildup of gas in the small intestine. They can thus cause a feeling of bloated stomach and hard, as well as discomfort disrupting daily life.
The causes of bloating can be numerous and varied and can be linked to lifestyle. In most cases, bloating is caused by certain eating habits that do not allow the body to properly process food after meals. Also, poor hydration or high stress levels can be the cause of bloating.
Take care of your intestinal flora , then helps avoid an imbalance between good and bad bacteria in the digestive tract which can cause bloating but also harm the natural rhythm of transit or create gases.
Here are some tips for getting rid of the “little balloons” that have taken up residence in your abdomen!
Adopt a balanced diet
Having a healthy, varied and balanced diet allows you to have a microbiota healthy gut and therefore reduce or even make bloating disappear.
WE SAY “NO” TO:
First of all, it is important to avoid or even eliminate the consumption of foods that are too fatty, too sweet, processed, spicy, or even certain drinks such as coffee or carbonated drinks that irritate the digestive system.
Also, meals that are too large weigh on the stomach, generally creating fermentation and therefore bloating.
WE SAY “YES” TO:
Digestion starts in the mouth! First of all, it is therefore important to chew our food well to activate the digestive enzymes and thus initiate digestion, from the first bites.
Consume fiber , preferably soluble fiber (carrot, zucchini, sweet potato, boiled potato, orange, peach, rye bread, oat flour, etc.) which is gentler on your intestines. Create a form of protective gel during digestion, helping to reduce bloating.
Add so-called carminative spices to your dishes or drinks. They will reduce the formation of intestinal gas and promote their elimination . The most recommended are cumin, turmeric, cinnamon, fennel seeds, ginger and even cardamom.
Consume digestive infusions which help reduce spasms and gas. Choose those based on fennel, rosemary, anise, lemon balm, peppermint or even chamomile.
Limit the consumption of cruciferous vegetables, particularly those with sensitive intestines, as they tend to ferment, produce gas and make digestion difficult.
Limit legumes because they also tend to ferment and cause bloating. However, it is entirely possible to consume them in reasonable quantities and especially by soaking them the day before in water in order to rehydrate them and therefore facilitate digestion.
Finally, limit the consumption of dairy products, in particular white cheeses, soft cheeses or even whole milk cheeses, favoring non-fermented ones (notably goat's or sheep's cheese), or even cooked pasta. This will once again avoid fermentation and therefore the gastrointestinal disorders that can be caused by it.
Stay hydrated
It is important to stay well hydrated, since the ingested food bolus needs water to move through the digestive system.
Indeed, if the body becomes dehydrated, it will retain water, which will create blockages, cause bloating and a possible slowdown of transit.
It is therefore recommended to consume at least 1.5L of water per day, and also to drink a glass of water before each meal, to prevent bloating, but also increase the effect of satiety.
Practice regular physical activity
Lack of physical activity can be responsible for the appearance of bloating. Practicing sport or moderate but regular physical activity has many benefits on your health in general but also on the digestive system.
This helps stimulate it, facilitate the movement of food in the digestive tract, eliminate toxins and avoid abdominal discomfort.
Playing sports is also an excellent way to reduce stress which can have a negative impact on your digestive well-being.
Then practice physical activity at least 3 times/week, with sessions of around 45 minutes and walk 20 minutes to 30 minutes/day minimum and preferably after meals to stimulate digestion .
Certain activities or well-being rituals are ideal for being less bloated and restarting transit, such as yoga or belly massages which help to evacuate gas and prevent digestive cramps, they will also provide a feeling of calm and an effect anti-stress, beneficial to your digestive comfort.
To manage stress
We've said it: stress can cause bloating. So don't forget to give yourself some quiet time, take regular breaks in your working day and get enough sleep .
The stomach being our second brain, taking care of it will have a positive effect on the other and vice versa! It is possible to practice breathing techniques such as abdominal breathing which helps relax the colon and restart digestion. There cardiac coherence , meditation, or even sophrology, are great allies to satisfy your head as well as your stomach!
Help yourself with food supplements
The importance of food supplements to combat bloating is no longer in doubt, which is why we advise you to give your stomach a boost by choosing an effective treatment.
In order to overcome this frustrating and uncomfortable daily inconvenience, there are effective solutions through food supplements, which can relieve bloating and improve digestive well-being.
This is the case of transit food supplement . It is formulated from plants recognized for their detoxifying properties such as chlorella, plants used in Ayurvedic medicines for millennia such as Terminalia Chebula or Terminalia Bellerica which help regulate transit but also prebiotics and a lactic ferment which enrich and support the beneficial intestinal flora.
Thanks to its 5 actions: regularity of transit, reduction of bloating, facilitation of elimination, improvement of digestion and detoxification, say goodbye to daily discomforts and find a flat stomach! It's clinically proven!
The little extra, these tablets are formulated without charcoal And without clay for easier handling, without risk of interactions!
In conclusion, our “little balloons” can be caused by several factors and make our daily lives difficult but are not inevitable! By adopting a healthy lifestyle and good daily habits, it is possible to prevent them and soothe them in the long term: your stomach will thank you!
