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A menu against irritable bowel syndrome and bloating

Abdominal pain, cramps, bloating... 5% of the population is affected by irritable bowel syndrome. Our recipes p
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What is Irritable Bowel Syndrome?

Irritable bowel syndrome (IBS) or functional bowel disease is characterized by abnormalities in visceral sensitivity and dysfunction of the intestinal wall that cause abdominal pain, cramps, bloating, constipation and diarrhea.

It is estimated that 5% of the population is affected by irritable bowel syndrome. Women are the most affected, regardless of their age. In France, 9 million people suffer from irritable bowel syndrome.

Identifying the causes of Irritable Bowel Syndrome

The causes of the syndrome are still poorly understood. Irritable bowel syndrome (IBS) could partly be linked to stress or an episode of intense fatigue. As women are particularly affected, some studies suggest the role of hormones.

No treatment for irritable bowel syndrome

To date, there is no medication that can cure this pathology, other than anti-spasmodics which relieve pain occasionally.

As the science is still in its infancy, the only solution remains the implementation of hygienic and dietary measures that prevent or alleviate the symptoms.

Symptoms of Irritable Bowel

How do you know if you have this syndrome? IBS manifests itself differently in different people.

In most cases, those affected suffer from abdominal pain, cramps, constipation or diarrhea, bloating or even noisy intestinal activity (gurgling).

These symptoms are even more severe after a heavy meal or after eating foods made from milk or cereals.

Irritable Bowel: foods to avoid and those to favor

It appears that milk-based foods and cereals play a role in the development of abdominal pain, cramping, bloating, constipation and diarrhea.

To remedy this, it is important to favor soluble fibers over insoluble fibers. Insoluble fiber irritates the intestinal wall and accelerates intestinal motility. It is also better to reduce lactose-based and fermentable foods to avoid bloating.

Finally, meals that are too heavy or copious make digestion difficult: it is better to split your meals and cook with little fat.

Against bloating and other digestive disorders: the list of foods to avoid

Insoluble fibers to avoid

They are mainly found in the skin of oilseeds (walnuts, dates, almonds), the skin of fruits and vegetables, certain legumes, whole grains, leaves and roots.

  • Almonds
  • Whole wheat bread
  • Dried dates
  • Cooked chickpeas
  • White bread
  • Multi-grain bread

Fermentable foods to avoid

  • All cabbages (cauliflower, Brussels sprouts, red cabbage, Chinese cabbage…
  • Roots (potatoes, turnips, parsnips, etc.)
  • Legumes (red beans, lentils, chickpeas, etc.)

Irritating foods

  • raw vegetables
  • nuts and seeds
  • sour fruits
  • coffee, tea and alcohol
  • citrus juice
  • spices

Milk-based products

  • (yogurt, cream, butter, cheese)
  • Coconut
  • Fruit juice from concentrate

Other Foods That May Create an Intestinal Disorder

  • Onion
  • Cucumber
  • Cold meats
  • Dark chocolate
  • Soft drinks

Foods to favor to overcome digestive disorders

Cereal products

  • Bread, flour and oat bran cereals
  • Bread, flour, cream and barley cereals
  • Kamut
  • Millet
  • Quinoa
  • Buckwheat

Cooked vegetables and fruits rich in soluble fiber

  • carrot, squash, zucchini, beetroot, spinach, pepper, celery, lettuce,
  • Red fruits,
  • Citrus fruits according to tolerance,
  • Banana,
  • Passion fruit,
  • Nectarine

Lean meats and fish

  • Poultry without skin
  • White fish
  • Seafood
  • Tofu and soy protein
  • Oilseed purees (almonds, sesame, peanuts)

Dairy products low in lactose

  • Hard cheese,
  • Soy, rice, almond or coconut milks,
  • Soy yogurts,
  • Hard cheeses,

Fine herbs

  • mint, fennel, chamomile

Special intestinal comfort menu


Morning Pokebowl:

  • Soy yogurt
  • Banana and raspberries
  • Oatmeal
  • Agave syrup


  • Zucchini flan with mint and goat cheese (recipe)
  • Hake fillet in tapenade crust
  • Thai rice
  • Old Gouda
  • Raspberry mousse (recipe)


  • Cream of pumpkin
  • Braised endive with ham
  • Quinoa with raisins
  • Pear compote with honey

Our recipes against bloating and other intestinal disorders

Raspberry mousse


  • 135g egg white (approximately 4 egg whites)
  • 2 leaves of gelatin or agar-agar
  • 300g pureed raspberries
  • 80g of sugar


  • Soften the gelatin in cold water. Meanwhile, heat the puree.
  • Drain the gelatin and melt it in the hot puree, remove from the heat.
  • Beat the egg whites until stiff.
  • Add the powdered sugar then pour in the puree while whisking gently.
  • Divide the mousse into glasses.
  • Place in the refrigerator for at least overnight.

Goat cheese and mint zucchini flan


  • 1 kg peeled and blanched zucchini
  • 6 eggs
  • 8 tablespoons of low-lactose vegetable milk or cow's milk
  • 100g goat cheese cut into rounds
  • 20 mint leaves
  • Salt


  • Preheat your oven to 180°
  • Peel and cut the zucchini into very thin slices.
  • Brown them in salted water.
  • Cook about 10 mm over low heat.
  • Beat the eggs and add the cheese, salt, mint and milk.
  • Throw the mixture over the zucchini. Stir.

Place in the oven at 180°C for 35 minutes.

The role of food supplements

Dietary supplements can play a vital role in the management of irritable bowel syndrome (IBS), providing additional support to alleviate certain manifestations associated with this disease. Although they can never replace drug treatment prescribed by a specialist, a balanced diet, and a healthy lifestyle, their combination can prove beneficial.

This is where the product Poméol TransitPulse® comes into play. This food supplement has been specially formulated to facilitate intestinal transit, improve digestion, and restore the regularity of transit, thus offering a flat stomach effect, while promoting detoxification and reducing bloating.

Poméol's TransitPulse food supplement presents itself as an effective and lasting solution to alleviate digestive discomfort, bloating, irregular transits, and elimination problems. Explore how this product can provide a significant improvement to your daily digestive well-being.

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