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. Understand the Causes of Bloating

Before exploring solutions, it is important to understand the common causes of bloating. The latter 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: La diète faible en FODMAP pour le Syndrome de l'Intestin Irritable (SII ou SCI)
• An imbalance of the intestinal flora, which can cause excessive fermentation of food in the intestine.
• An insufficient digestion due to a lack of digestive enzymes or a slowed digestion speed.

2. Choose Digestible Foods and Low FODMAP Content

FODMAPs are carbohydrates that some people have difficulty digesting, which causes bloating. Choosing low FODMAP foods can significantly reduce this issue.

• 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, while avoiding more fermentable fruits like apples, pears, and mangoes.
• Animal and plant proteins that are easy to digest The eggs, tofu, and poultry are less likely to cause bloating.

3. Favor Sources of Gentle Fibers for the Intestine

Fibers are essential for good digestion, but some fibers, such as insoluble fibers, can cause gas and bloating. Soluble fibers are often gentler on the intestine.

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

  Les bienfaits et utilités des graines de chia), 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, prefer small quantities or try shelled versions.

4. Natural Supplements for Healthy Digestion

a. Probiotics: Improve Intestinal Flora

Probiotics are beneficial bacteria that can support the balance of your gut flora, thereby reducing the risks of fermentation and gas.

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

b. Digestive Enzymes: Help Break Down Food

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

• Types of enzymes Digestive enzymes such as lactase (to digest lactose), amylase (for carbohydrates), and protease (for proteins) can be helpful in digesting certain foods.
• Supplementation : there are dietary supplements ofdigestive enzymes who target several types of foods. These can be taken before heavy or hard-to-digest meals to avoid bloating.

5. Hydration and Eating Rhythm

Drinking enough water and eating slowly can significantly reduce bloating.

• Hydration : good hydration helps prevent constipation, which can be a common cause of bloating. (See the article: The different drinks and hydration)
• Meal rhythm Eating slowly and chewing well helps reduce swallowed air, thus preventing the formation of gas in the digestive tract.

6. Avoid Foods that Ferment Easily

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

• Limit soft 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 content of fermentable sugars.

7. Practice Gentle Exercises to Stimulate Digestion

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

• Postprandial walk A 10 to 15 minute walk after meals can speed up digestion and prevent gas.
• Yoga for digestion Certain yoga postures, such as the "cat-cow" position and spinal twist, can soothe the digestive system.

By incorporating digestible foods and supplements such as digestive enzymes and probiotics, it is possible to effectively reduce bloating and promote better digestion on a daily basis. Although these strategies are often helpful, it is important to remember that each organism 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