7 min
Anti-bloating recipes: discover our advice and recipes
Aaah, the bloating ! 💨
Often a taboo subject or an excuse to smile, these uncomfortable sensations can disrupt our daily well-being and prove anything but comical. Especially when almost one in two French people say they suffer from digestive discomfort!
Bloating is a feeling of swelling or an increase in the size of the abdomen, often accompanied by flatulence. Although common, they can be embarrassing and affect our self-confidence.
To save you from this, here we are going to delve into the origins of bloating, understand what causes it and explore practical solutions to prevent it. Food to favor, to avoid, anti-bloating recipes … we tell you everything!
I. Diet and bloating, an obvious causality
A healthy diet is of course, and as is often the case, the best anti-bloating recipe that we can imagine. Let's see this in more detail. 🔍
Foods to avoid to reduce bloating
To reduce the risk of bloating, you must start by avoiding the foods most likely to cause it, as you can imagine. Avoid foods high in insoluble fiber such as cruciferous vegetables (cauliflower, broccoli) 🥦, as they tend to ferment in the digestive system, leading to gas formation. Likewise, legumes are also sources of bloating for some people.
Carbonated drinks and chewing gum should be avoided 🥤, because they cause the ingestion of additional air, thus increasing potential bloating. Reducing the consumption of foods high in saturated fat also helps, as they slow down digestion – just to name one disadvantage!
Foods to favor against stomach aches
The benefits of herbs and spices in preventing bloating
We often ignore it, but certain herbs and spices prove to be valuable allies in the fight against bloating. Ginger, for example, is known for its digestive properties, which help soothe the stomach. Peppermint has relaxing properties for the intestinal muscles.
Other foods to soothe abdominal discomfort
As for other foods to favor, special mention for probiotics. Yogurts and kefirs containing probiotics help maintain an optimal balance of intestinal flora , thus promoting more harmonious digestion. Foods rich in potassium , such as bananas, regulate sodium levels in the body, which also helps reduce intestinal discomfort.
So don't hesitate to highlight these foods in your anti-bloating recipes : combined with a balanced diet, they will help you effectively fight against digestive problems!
And if you want to know more about the power of probiotics, we have written an article on the link between probiotics and constipation .
Supplementation, your asset to soothe bloating
Taking food supplements can play a beneficial role in promoting intestinal well-being. This is the case for certain probiotics which can help support the balance of intestinal flora and thus reduce gas.
Our Probio Formula uses no less than 6 different microbiotic strains, patented and carefully selected for their positive effects on transit and digestion.
A simple and effective anti-bloating recipe: hydration 💧
Maintaining adequate hydration is an essential element for intestinal comfort. When you are well hydrated, your digestive system works more efficiently, promoting optimal digestion. Water helps prevent bloating by ensuring regular intestinal transit.
➡️ Opt for still water rather than sparkling water, as bubbles make the feeling of bloating worse. Herbal infusions such as chamomile or fennel also soothe the stomach, thus contributing to your digestive comfort.
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II. Here we go for 5 anti-bloating recipes!
Now that you know more about the foods that help fight gastric discomfort and those, conversely, that promote it, let's look at 5 anti-bloating recipes for peaceful ends of meals! ☯
Do you need more? You will find other ideas for light recipes in our article dedicated to digestive discomfort .
Recipe 1: anti-bloating detox smoothie
Here is a delicious detox smoothie recipe to relieve bloating.
To prepare this smoothie, have the following ingredients:
-
half a ripe banana 🍌;
a small handful of fresh mint;
a tablespoon of chia seeds (pre-soaked);
a teaspoon of grated ginger;
a cup of coconut water 🥥.
Simply blend all the ingredients until you have a smooth, even texture. This smoothie provides fiber, hydrating nutrients and soothing properties thanks to ginger and mint. It can be eaten as a snack or as a light accompaniment to meals.
Recipe 2: soothing infusion for the stomach
To soothe the stomach and reduce feelings of bloating, try this simple and comforting infusion 🫖.
In a cup of hot water, add one teaspoon of fennel seeds . Let it steep for about 10 minutes, then strain out the seeds. Fennel is known for its beneficial properties for digestion.
This gentle infusion can be drunk after meals, or at any time you feel abdominal discomfort. This tasty and beneficial drink is an excellent anti-bloating recipe thanks to its effectiveness, its simplicity... and its taste!
Recipe 3: Fruit Flavored Water for Relief from Swollen Stomach
To promote a soothed tummy and reduce bloating, try this refreshing fruit-flavored water.
In a carafe of cool water, add a few slices of cucumber, lemon wedges and a few mint leaves. Let the flavors blend for a few hours in the refrigerator.
Cucumber is hydrating and contains anti-inflammatory compounds, while lemon provides a touch of vitamin C. Mint, for its part, reduces digestive discomfort, as we have seen.
This flavored water not only tastes delicious, but it also soothes your tummy and minimizes bloating. Consume it throughout the day to stay hydrated and in shape 💪
Recipe 4: special light digestion salad
For a light, bloat-busting meal option, try this fresh, balanced salad.
Simply mix:
lettuce or spinach leaves;
cucumber slices 🥒 ;
tomato wedges 🍅;
some diced avocado 🥑;
a handful of pumpkin seeds;
a vinaigrette made with olive oil, lemon juice and fresh herbs (cilantro or basil).
This combination offers fiber to support digestion, and healthy fats for prolonged satiety. The anti-inflammatory properties of cucumber and avocado can help reduce bloating.
Recipe 5: anti-bloating well-being smoothie
To encourage smooth digestion and prevent bloating after a meal, try this well-balanced anti-bloating smoothie recipe.
In a blender, pass:
half a banana 🍌;
a handful of berries (raspberries, blueberries, etc.);
a tablespoon of flax seeds;
a cup of coconut water 🥥.
The berries provide antioxidants, while the flaxseed adds fiber to support digestion. Coconut water hydrates and provides electrolytes. Mix everything until you obtain a smooth texture. Consume this smoothie about an hour after a meal to benefit from its digestive benefits 🍹
III. Anti-swelling remedies: some additional tips
Exercise to make your transit easier 🏋️♀️
Exercise plays a vital role in preventing bloating by promoting intestinal motility and blood circulation. Activities like walking, yoga 🧘 or swimming stimulate the digestive system, reducing the risk of stagnation and gas.
Regular exercise also helps maintain a healthy weight, preventing excess fat accumulation around the abdomen and thereby reducing pressure on internal organs.
Limit stress and the stomach bloating that goes with it
Reducing stress plays a significant role in preventing bloating. Chronic stress disrupts the normal functioning of the digestive system , leading to imbalances that promote gas and bloating. Cultivating lifestyle habits to reduce stress, such as meditation, yoga or practicing relaxing hobbies, is a major asset for healthy digestion.
In addition, stress often leads to rushed eating, which can worsen bloating. Taking the time to eat slowly, savor each bite and practice deep breathing promotes smoother digestion and thus prevents feelings of bloating.
Consume a (quality) food supplement
In addition (no pun intended!) to the anti-bloating recipes and advice above, a quality food supplement based on probiotics is an excellent ally for relieving stomach discomfort.
This is what we offer in our Probio Formula , specially designed for your digestive well-being. Its 6 probiotic strains have been intelligently selected for their proven action on the intestinal flora. All in a sufficient dose designed to resist the acidity of the stomach in order to deliver its full potential where it is needed! 😉
IV. Say goodbye to intestinal gas with the right anti-bloating recipes!
By integrating these anti-bloating recipes and simple habits into your routine, you can reduce gastric disorders and promote optimal digestive comfort.
Wise dietary choices, soothing herbal teas, regular exercise and stress management all contribute to an overall approach to preventing feelings of bloating. 🌞
Lucas PINOS
Co-founder of NOVOMA
Passionate and expert in micro-nutrition, Lucas founded Novoma in 2012. It is with conviction that he develops food supplements with effective, carefully chosen and 100% clean active ingredients, to best meet the body's needs.
