Foods to favour in case of Gas and Bloating

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If your stomach swells after meals, don’t wait any longer to change your diet. Certain foods reduce the risk of flatulence and bloating, here we have mentioned some foods that can be helpful in case of gas and bloating.


  1. Anti-bloating foods to put on the menu
  2. Think about the herbs and spices that help digest well
  3. Foods to limit that promote intestinal gas

Choosing the right food and preparation methods is essential to regain a light stomach, improve digestion, and no longer “swell” after meals. Certain foods, rich in fermentable sugars (FODMAPs), in little digestible fibres, containing lactose or gluten, indeed promote fermentation and gas production or prove to be irritating for the colon.

Anti-bloating foods to put on the menu

Among the vegetables : tender and “young” vegetables have more digestible fibers, such as young salad or spinach leaves. The skin of vegetables and seeds / grains should, if possible, be removed (tomato, cucumber, zucchini …) and gentle cooking with little fat is better.

Among the fruits : choose them ripe (banana, pear …); in raw version at the start of the meal and cooked at the end. Examples: grapefruit as a starter; poached pear for dessert. Opt for the fresh fruit (raw) outside of meals if you digest it better (apple, clementine …).

Among the meats and equivalents: choose the pieces of meat among the least fatty and tender (chicken, cooked ham …). Do not cook them, like fish and eggs, with too much fat.

Among the dairy products: fermented milks like yogurts, kefir … contain “good bacteria” useful for digestion and assimilation of nutrients. These also fight against the development of bacteria responsible for intestinal transit disorders.

Among the starchy foods: bread, pasta, rice, potatoes … No excess quantity! Alternate those with gluten (bread, pasta …) and those without (buckwheat, quinoa …).

Think about the herbs and spices that help digest well

Certain plants can also be consumed in the form of digestive herbal teas  : thyme, lemon balm , mint, rosemary, green anise, star anise, fennel …

Cooking food with condiments (basil, thyme, rosemary, cumin …) can improve digestion, stimulate the secretion of digestive juices, have a carminative effect (promote the expulsion of intestinal gases, while reducing their production).

Foods to limit that promote intestinal gas

Certain foods, by their composition or their method of preparation, promote gas or slow gastric emptying. The high-fat foods (fries, meat sauce, cold …) slow digestion and promote gas. Prefer soft and healthy cooking (steam, papillote …

The milk: Because of lactose, a sugar difficult to digest when the body does not produce enough lactase, an enzyme essential for digestion. There are “reduced lactose” milk.

The candy and chewing gum “no sugar” containing polyols, synthetic sugars (sorbitol, mannitol …) fermenting. Also, chewing gum makes you swallow air.

Certain vegetables, such as cabbage, cauliflower, artichoke, ferment in the intestine. Do not abuse in case of sensitivity. To benefit from their benefits, you can cook twice by changing the cooking water.

The legumes (chickpeas …) and whole grains (rice, bread …): their insoluble fibre are beneficial for transit but consumed in excess, they may be poorly tolerated. They must be integrated little by little.

Eating too much and too fat promotes bloating and gas, while by adopting a balanced diet while promoting certain fruits and vegetables, one can eliminate a good part of these disturbing disorders.

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