Bloating and flatulence are related to the food we eat and/or the air we swallow while eating. Here’s how to deal with these inconveniences, according to nutritionist Jean-Michel Cohen.
Avoid fermentable foods
All fermentable foods, that is, foods that ferment in our stomach, are likely to increase gas production. Among them we find, in particular, cruciferous, that is, broccoli, cabbage, cauliflower and Brussels sprouts, as well as legumes (lentils, red and white beans, chickpeas, etc.).
Replace bread with crackers
Fresh bread and wholemeal bread can cause bloating. It’s best to eat crackers in the morning because “fiber is pre-digested,” explains Jean-Michel Cohen. And if you’re used to eating jam sandwiches, bet on jelly because “it has no pits” and thus limit gas.
Give preference to hard cheeses.
If you suffer from bloating and are a big fan of cheeses, know that it is preferable to choose cheeses “with a hard paste and no internal mold, such as Roquefort.” If you prefer to eat the fruit as a dessert, “consider taking the skin off and removing the seeds.”
Avoid fruit juices and soft drinks
As for drinks, you should avoid carbonated drinks such as sodas, sparkling water, and beer. “They increase the amount of air in the digestive system, thereby contributing to the production of gases,” the expert explains. He also advises avoiding fruit juices, as the sugar is fermented. “You can eat fruit, but only if it is peeled and seeds removed.”
Cutting raw vegetables
Crudités are particularly rich in fiber, which is difficult to digest and “irritates the intestines”. However, they are easier to digest when cut into small pieces. “Chop raw vegetables very finely to break down the fiber,” says Jean-Michel Cohen, author of The Cohen Method (first edition), pointing out that broths and soups are very good alternatives.
Stress can also be the cause of these discomforts, because “it increases the time it takes for food to decompose (decomposition of food by bacteria, editor’s note)”. When we are stressed, “we stimulate our intestines.” As a result, “he will work feverishly and produce more gas,” he explains, pointing out that walking is ideal “for regulating bowel movements and facilitating the elimination of gases.”