If you’re used to unbuttoning your pants after lunch because you’re feeling bloated, think back to what you just ate. Too much raw vegetables? Too many legumes? Or maybe you have swallowed your meal in three strokes of the forks … To prevent post meal inconvenience, it is often enough to correct a few small errors. Follow the advice of Elisa Cloteau, dietician in Pornichet and Nantes.
Limit raw vegetables
Limit yourself to one raw plant per meal, your gut may not be able to support too hard fiber. If necessary, quickly pass them to the pan. And don’t forget to peel the vegetables and fruits. Ditto for potatoes, even organic!
Elisa Cloteau advises to flavor your recipes with ingredients such as fennel seeds in a papillote of fish, rosemary on a meat, star anise in a cooked pear…, and to drink infusions of thyme or lemon balm. So many little extras with digestive properties.
Opt for good oils
For cold seasoning, use rapeseed, nut or camelina oils to preserve their omega-3 (essential fatty acids). Or add them just in a trickle on cooked vegetables or starchy foods at the end of cooking. For cooking, prefer olive, sesame or coconut oils because they are more resistant to heat, but avoid high temperatures.
Try the blond psyllium
It’s a trick to relieve irritable bowel. This plant promotes the development of good bacteria, essential for the balance of the intestinal flora. You can consume its seeds in natural form or in powder or granules (in pharmacies). For long-term use, seek the advice of a doctor
Certain oils (rapeseed, nuts, camelina), herring, lamb’s lettuce, eggs or “Blue White Heart” meats … are rich in omega-3 and help reduce inflammation and intestinal permeability. Practical too: Linette, finely ground flax seeds. 10 grams cover more than half of daily needs. To be incorporated into recipes to replace 10% of the weight of flour, or to sprinkle in salads, desserts, yogurts, compotes …
Discover the rice flakes
It helps limit the heavy flour to digest. To be used in savory or sweet dishes (terrines and vegetable patties, breads, soups, purees, cakes, etc.). Also to be tested: legume flakes (split peas, chickpeas, etc.) in the pre-steamed form. “It’s a way to consume legumes without their drawbacks (bloating, gas, etc.),” argues Elisa Cloteau. On sale in organic stores (Celnat, Markal brands, etc.).
Preserve your microbiota
Prefer pulses in soups (creamy lentils with cumin for example). And also favor vegetable juices (porridge with hazelnut milk, dessert with coconut milk …), sheep cheeses, and foods rich in ferments good for the intestinal flora (lacto-fermented vegetables, pollen …).
Sugars and sweeteners promote intestinal fermentation. On the other hand, “carbonated waters rich in bicarbonates improve digestive comfort but it can be good to degasify them”, warns our expert. Otherwise, drink 1.5 liters of hot water or drink (herbal tea, broth …) per day. 1 to 2 glasses maximum per meal because if it is rich in fiber, your stomach may expand, thus promoting food intake. Also split the volumes and drink from a cup rather than a mug.
Not easy ! Something proposed by Elisa Cloteau: put an object (Zen statuette, pine cone …) near your plate, or wrap a bracelet around your glass, to focus your attention. Visible every time you prick your fork on your plate, this transition object will make you think of chewing!
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