How to empty the stomach? Tricks that really work
How to empty your belly quickly and naturally? How to prevent the risk of flatulence? To put an end to daily bloating, discover the gentle solutions offered by our experts.
Essential oils, plants, food, stress management... There are many gentle solutions to relieve a swollen belly. Dr. Laure Heffernat, MD, naturopath and nutritionist, guides us to effectively but naturally relieve bloating.
Flatulence: identify the causes of bloating
Our belly has a lot to tell us, confirms Dr. Laure Heffernat. But while gentle solutions can relieve mild symptoms, it is sometimes difficult to know when to alert.
Because as the specialist reminds us, any symptom is a message from the body trying to tell us something, to tell us that something is wrong. And being "bothered" by your belly regularly is not normal!
"Bloating does not happen by chance, and to relieve and reduce it in the long term, it is important to understand the causes of this swollen belly...", she explains.
Bloating can be a sign that the microbiome is out of balance (this is called gut dysbiosis).
Some causes are often observed in people who suffer from bloating, particularly in connection with diet. In particular sugars, which will feed the bacteria naturally present in our digestive system: the fermentation process which produces gas.
"This is something that we often see in people who follow very sugary diets. Be careful, we must make the difference between good sugars and bad sugars: the latter are "hidden sugars", which we found in industrial preparations. Both are sweet. And delicious (pasta, pizza, dish) to reheat, etc.), explains Dr Laure Heffernat.
Microorganisms, which define all microorganisms (bacteria, parasites, non-pathogenic fungi, viruses, etc.) are very fragile and can quickly become unbalanced. The pesticides and additives we ingest, as well as stress or the consumption of medication (antibiotics, anti-inflammatories, antidepressants, etc.) can disrupt this environment. Problem, 70% of our immunity depends on our germs, so we have an interest in taking care of them and reacting in the event of bloating!
Flatulence can also be a sign of food intolerance or irritable bowel syndrome. In this case, it is important to turn to a health professional to make a diagnosis and make some adjustments to your lifestyle to live better.
Abdominal emptying: good food reactions
In the event of flatulence, one of the first reactions that you must follow is to analyze your diet and, if necessary, act at certain levels:
Keep a diary and record what you eat and when your stomach hurts to determine which foods are responsible for bloating
Reduce consumption of bad sugars (refined sugar)
Cook raw products as much as possible and avoid ultra-processed foods
Eat fruits away from meals, to take advantage of the good sugars they contain, while assimilating them well and preventing them from fermenting when eaten and therefore ultimately digested
Prefer smoothies to fill up with fiber and mix fruits and vegetables to regulate the absorption of sugars
Chew well during meals to aid digestion
Avoid drinking water with meals, as they tend to dilute digestive sugars, but stay well hydrated throughout the day
Reduce the consumption of alcohol, which contains a lot of sugar and quickly inactivates germs
Reduce your daily consumption of coffee which tends to be harsh on the intestines, and excites the adrenal glands (increases cortisol levels and the stress hormone). Avoid coffee if you have an allergy
Split meals: Instead of eating a big lunch and a big dinner, plan healthy snacks (fruit and a handful of almonds, or chia seed pudding, for example), and eat them in smaller amounts ( without reducing food intake during the day) and facilitate digestion, especially in the evening
Do the tests: try the changes and see what works for you, because what works for us does not necessarily work for the neighbor!
How to empty the stomach naturally?
Learn to manage stress
If adjusting your diet is your first reaction, learning to manage stress on a daily basis is also essential in the event of chronic bloating.
Dr. Laure Heffernat specifies that "Continuous stress will parasitize and mold bad bacteria, which will make the ground more favorable to their development! Working on stress will have a major effect on the microbiota and digestion."
In addition to the use of anti-stress essential oils (essential oil of Roman chamomile, essential oil of lavender...), and the preparation of a relaxing herbal tea (Rhodiola, St. John's wort, hawthorn...) on a daily basis, there are many gentle ways to calm the mind, reduce anxiety and manage stress. It's up to you to find the solution that suits you best: yin yoga, mindfulness meditation, pseudoscience, journaling... to consume without moderation!
Try fermented foods
Fermented foods rich in probiotics are good for the gut and can help relieve stomach bloating.
Favorite fermented foods:
Fermented cabbage (in sauerkraut for example)
Kombucha (which can replace a wine glass as an aperitif!)
Stock up on prebiotics
Certain foods, which contain a good amount of prebiotics, help nourish the good bacteria and create an environment conducive to their growth. In particular, we will consider:
the banana _
chicory (to replace coffee)
Massage with tropical basil oil
Tropical basil oil is an excellent natural antispasmodic. Diluted in vegetable oil (sweet almond oil, coconut oil, apricot oil, etc.), and applied in a circular massage on the stomach, clockwise, it quickly becomes a ally if you are prone to bloating!
Turn to anti-bloating plants
Certain plants are also prescribed for people who wish to relieve swelling in the abdomen:
- Fennel seeds
- anise _
Prepare herbal teas with these plants, and include them in your daily menus!
Chew fresh ginger
It improves digestion, regulates blood sugar, acts as a detoxifier and acts as an anti-inflammatory... Ginger has it all! To take full advantage of the health benefits of this root, it is picked organically, cut a small piece (remove the skin, remove all traces of pesticides), and simply chew it to extract the juice. ...higher in prevention after a heavy meal or as a reaction once you feel bloated.
Thanks to Dr. Laurie Heffernat, PharmD, physiotherapist and nutritionist, author of My Happy Belly Notebook (Solar Editions),