Raise your hand if you have never suffered from abdominal swelling: stiff stomach, feeling of heaviness, slow digestion. Professor talks about it Nicola Sorrentino, dietitian in Milan and professor at the University of Pavia, in his latest book We are swollen, we are not fat just published by Mondadori Electa.
“To make sure your problems have nothing to do with being overweight you have to ask yourself some questions»Advises our expert. «Warn you one unpleasant feeling of tension, which affects the entire area of ​​the abdomen, from the pit of the stomach to the navel? This ailment accompanies you constantly and increases immediately after meals, enough to force you to undo your skirt or pants? Doesn't it disappear even when you're fasting? Manifests associated with other gastrointestinal symptoms? If the answer is yes, there is no doubt: you are swollen, not fat ».
The cause of your problems
«In most cases, a balloon makes you feel the excessive presence in the stomach and intestines of gas, which is produced in high quantities or is not absorbed properly ”, explains the dietician.
“Many people think of suffer from intolerance to some food, in reality in most cases it is a wrong diet, little physical movement, bad habits (such as smoking or drinking alcohol) that lead the body to react and swell. You don't need to lose weight to clear the bacon. Just change your lifestyle, starting with the way you eat ».
The foods you need to avoid
The first step is to clean up some risky products. "Via carbonated and sugary drinks, milk and dairy products», Professor Sorrentino lists« Attention also to some sweeteners (such as sorbitol for example) which can “upset” the intestine ».
«There are also enemies to be eliminated from the pantry wheat, barley, white and wholemeal flour and legumes, kamut, rye and semolina. Chickpeas, beans and lentils - you know - swell the belly, and the same goes for Savoy cabbage, cabbage, sauerkraut, artichokes, mushrooms, chicory, cucumbers and asparagusi, all at high risk of fermentation. It is also better to limit dried fruit (especially pistachios) and some fresh fruits (such as avocados, apricots, cherries, watermelons, persimmons, figs, mangoes, apples, blackberries, pears, peaches and plums) ».
"In the end, moderation with wine (half a glass is enough) and beer, as well as with sugar, honey and jam. As for recipes, avoid elaborate dishes, heavy dressings and sauces. And focus on simple cooking methods, like steam », Professor Sorrentino adds.
The foods you can bring to the table
With the taboo foods listed, it's time to focus on the permitted foods. Or, better, advocate: "vegetable milk and yogurt (especially soy, rice, almonds) are ok, ”says the dietician.
«You can also enjoy without guilt some cow, goat or sheep cheeses (such as Parmigiano Reggiano, Grana Padano, Pecorino and Feta). All kinds of are allowed lean meats and fish, defatted ham and bresaola, eggs and dark chocolate. Between the grains they do not give problems rice, corn, oats, buckwheat, quinoa and millet, as well as soybeans, peas and green beans among legumes ».
«On the vegetable front, good carrots, ribs, lettuce, aubergines, potatoes, peppers, tomatoes, courgettes, squash and, without exaggerating, broccoli and fennel. The best fruit is represented by citrus fruits, but also raspberries, strawberries, blueberries and kiwis they are well digested. They can even be eaten in small quantities uva, pineapple, banana matura. Those who love dried fruit, on the other hand, must limit themselves to almonds, walnuts, pine nuts ».
As flavor your dishes? «Oil, vinegar (balsamic and otherwise), soy sauce and mustard are ok», replies Nicola Sorrentino.
For an extra little help
"Finally, i probiotic products»Says the dietician. «The superferments contained in them favor it development of "good" bacterial flora, reduce inflammation and, by improving the functioning of the intestine, help to deflate the belly ».
7 good belly deflating habits
Finally, here are 7 tips to combat abdominal swelling:
1. Eat slowly: you will lighten the work of the stomach and intestines.
2. Don't drink with straws e do not chew gum: you will avoid swallowing air.
3. Eliminate the consumption of carbonated drinks and reduce that of alcohol: you will not dilate the walls of the stomach.
4. Drink water: you will promote intestinal motility and the elimination of toxins.
5. Do small, contained and repeated meals throughout the day: you will not weigh down your digestion.
6. Let it pass at least 3 hours after the last meal before going to bed: you will digest better.
7. Drink some herbal tea to reduce intestinal fermentation: the belly will not swell.
Click here to try the expert's signature tummy-flat diet
