Tips to Prevent Bloating: Foods and Supplements to Favor

Bloating can quickly ruin a day, creating a feeling of heaviness and discomfort. Fortunately, there are several natural strategies to relieve and prevent these symptoms. By incorporating certain foods and supplements into your routine, you can promote smooth and soothing digestion. Here is a practical guide to reduce bloating and improve your digestive comfort.

1. Understanding the Causes of Bloating

Before exploring solutions, it is important to understand the common causes of bloating. These can be triggered by:

• The consumption of certain fermentable carbohydrates, such as FODMAPs (oligosaccharides, disaccharides, monosaccharides, and polyols) which are difficult to digest for some people. (See the article: The Low FODMAP Diet for Irritable Bowel Syndrome (IBS)
• An imbalance of the gut flora, which can cause excessive fermentation of food in the intestine.
• Insufficient digestion due to a lack of digestive enzymes or slowed digestion speed.

2. Choosing Easily Digestible and Low FODMAP Foods

FODMAPs are carbohydrates that some people have difficulty digesting, causing bloating. Opting for low FODMAP foods can significantly reduce this problem.

• Low FODMAP vegetables : replace vegetables like garlic, onion, and cabbage with more digestible options such as carrot, zucchini, spinach, and lettuce.
• Low FODMAP fruits : prefer bananas, strawberries, blueberries, and oranges, avoiding more fermentable fruits like apple, pear, and mango.
• Easily digestible animal and plant proteins : eggs, tofu, and poultry are less likely to cause bloating.

3. Favor Gentle Fiber Sources for the Intestine

Fiber is essential for good digestion, but some fibers, like insoluble fibers, can cause gas and bloating. Soluble fibers are often gentler on the intestine.

• Sources of soluble fiber : chia seeds (see the article:

  The Benefits and Uses of Chia Seeds), oats, and sweet potatoes are well tolerated by many people.

• Avoid irritating fibers : legumes and whole grains are rich in insoluble fibers that can be difficult to digest. If you consume them, favor small amounts or try hulled versions.

4. Natural Supplements for Healthy Digestion

a. Probiotics: Improving Gut Flora

Probiotics are beneficial bacteria that can support the balance of your gut flora, thus limiting the risk of fermentation and gas.

• Recommended strains : lactobacillus and bifidobacteria strains are particularly beneficial for reducing bloating. These strains help restore the microbial balance of the intestine.
• Food sources : regularly consuming fermented foods like yogurt, kefir, and sauerkraut can also provide these good bacteria.

b. Digestive Enzymes: Helping Food Breakdown

Digestive enzymes are naturally produced by our body, but some people lack them, which complicates digestion.

• Types of enzymes : digestive enzymes like lactase (to digest lactose), amylase (for carbohydrates), and protease (for proteins) can be helpful to digest certain foods.
• Supplementation : there are digestive enzyme supplements that target several types of foods. These can be taken before heavy or hard-to-digest meals to prevent bloating.

5. Hydration and Eating Pace

Drinking enough water and eating slowly can greatly reduce bloating.

• Hydration : good hydration helps avoid constipation, which can be a common cause of bloating. (See the article: Different Drinks and Hydration)
• Meal pace : eating slowly and chewing well reduces swallowed air, thus preventing gas formation in the digestive tract.

6. Avoid Foods That Ferment Easily

Some foods have a high fermentation potential, which can exacerbate bloating.

• Limit carbonated drinks : sparkling water, sodas, and beer introduce air into the digestive system, causing bloating.
• Moderate legumes : if you consume beans, peas, or lentils, make sure to cook them well and, if possible, soak them beforehand to reduce their fermentable sugar content.

7. Practice Gentle Exercises to Stimulate Digestion

Finally, moderate physical activity, such as walking after meals, can help stimulate intestinal transit and reduce bloating.

• Post-meal walk : a 10 to 15-minute walk after meals can speed up digestion and prevent gas.
• Yoga for digestion : certain yoga poses, like the "cat-cow" position and spinal twists, can soothe the digestive system.

By incorporating digestible foods and supplements like digestive enzymes and probiotics, it is possible to effectively reduce bloating and promote better digestion daily. Although these strategies are often helpful, it is important to remember that each body is unique, and some symptoms may be related to underlying disorders. If bloating persists or is accompanied by pain or other discomforts, consulting a healthcare professional is essential to assess possible causes and consider an appropriate plan.

References

1. Probiotics and Digestive Health: Moayyedi, P., et al. "Probiotics for the Treatment of Irritable Bowel Syndrome." Cochrane Database of Systematic Reviews, 2010. (https://pubmed.ncbi.nlm.nih.gov/19091823/)
2. Digestive Enzymes and FODMAP Digestion: Varney, J., et al. "

   FODMAPs: food composition, defining cutoff values and international application." Journal of Gastroenterology and Hepatology, 2017. (https://onlinelibrary.wiley.com/doi/10.1111/jgh.13698)

3. Ginger and Digestive Benefits: Terry, R., et al. "The Use of Ginger (Zingiber officinale) for the Treatment of Pain: A Systematic Review of Clinical Trials." Pain Medicine, 2011. (https://pubmed.ncbi.nlm.nih.gov/22054010/)

4. Soluble and Insoluble Fibers: Slavin, J. L. "Dietary Fiber and Body Weight." Nutrition, 2005. (https://pubmed.ncbi.nlm.nih.gov/15797686/)
5. Hydration and Gut Health: Popkin, B. M., et al. "Water, Hydration, and Health." Nutrition Reviews, 2010. (https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/)

Article written by Audrée Hogue