10 tips to beat bloating
Say goodbye to swollen tummies, bloating and gas! Here are 10 ways to beat bloating and get back that flat stomach.
1/ Avoid fizzy drinks
The gas in fizzy drinks is directly absorbed and stored in the gut, hence the unpleasant feeling of a swollen, bloated stomach.
Action
Stick to still water and have as few fizzy drinks as possible.
2/ Vary your sources of fibre
Fibre is important for intestinal transit and actively contributes to health and well-being, but when too much fibre is eaten or it is poorly tolerated, it can lead to digestive problems and flatulence.
Action
Eat both raw and cooked vegetables in the same meal and mix soluble fibre (carrots, courgettes, rye bread, buckwheat, oranges …) with insoluble fibre (whole wheat and its derivatives, dried fruit, pulses …).
3/ Restrict consumption of FODMAPS
FODMAPS are usually short-chain carbohydrates (sugars such as fructose or sorbitol) which are present in many foods (cereals, fruit, vegetables, dairy products …) and which cause gut disorders, especially bloating.
Action
Reduce your intake of FODMAP-rich foods such as apricots, raw beetroot, asparagus, cauliflower, chickpeas, dried fruit, onions and rye…
4/ Choose your dairy products carefully
Lactose, a sugar present in milk, is not easily digested and can produce fermentation in sensitive individuals which can result in bloating.
Action
Replace cow’s milk with a lactose-free, plant-source milk (rice, soya…) Avoid yogurt and whole milk and space out your consumption of cheese and other dairy products.
5/ Eat fennel
Fennel is able to block the process of fermentation and thus prevent the formation of gas. It is also an excellent aid for slow transit.
Action
Prepare the fennel in different ways (raw - sliced finely, steamed, in a compote, braised …) so that you include it in your diet regularly.
6/ Opt for plants and herbs
Certain plants have known digestive properties and can help in maintaining a flat stomach (see also our article on slimming plants). This is so for sage, angelica and dandelion.
Action
Teas are a good option here. You can also consume several of these plants together (in capsule form, for example) as a treatment.
7/ Forget the chewing-gum
Chewing gum makes air enter the stomach (the digestive system is then ‘running on empty’) and causes bloating.
Action
Instead of chewing gum, suck a sugar-free mint sweet.
8/ Try activated charcoal
Activated charcoal (available from pharmacies or over-the-counter) is able to absorb gas and reduce fermentation.
Action
Follow the doses recommended on product packs. But be aware that activated charcoal cancels out the effects of certain drugs and oral contraceptives.
9/ Identify your trigger foods
Is it pulses, sugar, fibre? Though it can be difficult to pinpoint exactly what it is you’re most sensitive to and what’s causing that bloated feeling, it’s best to target your trigger foods.
Action
Make a note of what you eat, and that way you’ll be able to identify those foods that cause you problems. Cut these foods out for three days and see what happens.
10/ Chew well!
Mastication plays an important role in digestion. You should chew slowly and thoroughly to help the digestive system do its job properly. In addition, try not swallow too much air while you’re chewing – so don’t speak while you’re eating!
Action
Put your fork down between each mouthful, chew slowly and take a moment to savour your food. As a guide, it should take you at least 20 minutes to eat a complete meal.
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2 Days
I’m really happy with your products, but…
I’m really happy with your products. Indeed, I’ve been a customer of SuperSmart for a long time. However, I believe that lately you’ve made a significant mistake in choosing Poste Italiane for your deliveries. Poste Italiane is now over loaded and assigns the deliveries to small local companies that have grown like mushrooms because of this business. However, the service they provide is very poor. They let you know about the delivery date just the evening before, with no time to organize yourself, many times you receive a message saying that they tried to deliver but you were not home and in reality they haven’t come at all and, when they do come, you open the door of the building ( I live on the 3rd floor) and when you get downstairs they have already left, leaving the pack inside but right behind the glass door instead of at least putting it on top or under the letterbox. This is not just a one time event but it’s their way of proceeding. It would be worth hiring a professional currier. Thanks
Olga Gladys Del Signore
2 Days
Good products
Good products, fast service
Mrs I Heinrich
9 Days
Quality products and fast shipping.
Quality products and fast shipping.
JF
10 Days
Everything is great. Keep up
Your product and service is great that's why i ordered again.
KOSMATOS Stamatios
14 Days
everything as expected
the products work and the processes to support them also
Ruggero Benedetto
16 Days
Excellent products always up to date…
Excellent products always up to date with the latest developments.
Olga Gladys Del Signore
20 Days
Great service
Great service, exceptional delivery time.
Chris
22 Days
Excellent quality of Super Smart
I’ve used Super Smart products for a long time and since the very beginning I have been absolutely keen about their punctuality in delivering but, most of all, I appreciate the quality of their products and the constant updates following the results of proven research.
Olga Gladys Del Signore
24 Days
Slow post
You have a very good range of quality products, and service is usually good. However delivery was slow due to using the national postage company. Correos. Regards David
David Walsh
25 Days
The service is extremely good
The service is extremely good. Earlier we had to wait for more than a week for the delivery. The speed has improved. Very happy with all the service.
SHERINE Mathew
25 Days
Good Quality!
I have purchased several products from Super Smart & always find the supplements very good quality.
SM
29 Days
Fast and efficient
Fast and efficient delivery. Nice products.
Jean-Michel Gaspoz
32 Days
Immediate service
Immediate service
SAMCOS S A Samcos S A
33 Days
Tres rapid a repondre
Tres rapid a repondre
augusto
40 Days
very easy to order
very easy to order, and the time for receiving it was very short.
SUHAROSCHI Ramona