1. Digestive causes: unsuitable diet and intestinal fermentation
Excessive air ingestion
Drinking carbonated drinks , chewing gum, or eating while talking can lead to aerophagia , a direct source of intestinal gas. Swallowed air disrupts digestion and causes belching and bloating.
Fermentable foods
Foods high in FODMAPs (legumes, cabbage, onions, wheat, dairy) are difficult to digest for some people, especially those with SIBO (small intestinal overgrowth) or irritable bowel syndrome (IBS) . They ferment in the colon, releasing gas that causes a bloated and painful stomach.
Slow transit or constipation
Slow transit promotes the accumulation of gas, fermentation of food and stagnation of digestive residue . This phenomenon is common in cases of chronic stress , a diet low in soluble fiber or a lack of hydration.
Food intolerances and sensitivities
Lactose, gluten or fructose intolerances lead to digestive disorders and intestinal inflammation , disrupting digestion and promoting bloating.
2. Hormonal causes: female cycle, menopause and digestion
Premenstrual syndrome
During the second phase of the cycle, progesterone slows down intestinal transit. This can cause a feeling of bloating in the lower abdomen and constipation in some women.
Menopause
The decrease in estrogen at the time of menopause is often associated with an increase in digestive disorders , a slowing of metabolism and a disruption of the intestinal microbiota.
Pregnancy
Hormonal changes and mechanical pressure on the digestive organs disrupt transit and promote bloating.
3. Natural remedies for easy digestion and a flat stomach
Review your diet
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Limit fermentable foods : cabbage, onions, beans, soda, chewing gum, dairy products.
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Favor easily digestible foods : carrots, zucchini, fennel, brown rice, white fish, lean meats.
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Avoid stimulants : coffee on an empty stomach, alcohol, overly spicy or fatty foods.
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Consume soluble fiber : oats, chia seeds, apples, cooked carrots.
Eat slowly
Chewing is essential to initiate digestion and limit air ingestion. Each mouthful should be chewed thoroughly, in a calm environment, for at least 20 minutes .
Supporting your microbiota
The balance of intestinal flora is essential for efficient digestion.
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Prebiotics : garlic, leeks, banana, asparagus.
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Probiotics : unpasteurized sauerkraut, kombucha, enriched plant-based yogurts, lacto-fermented pickles.
Drink digestive herbal teas
Certain plants promote the expulsion of gas and stimulate digestive secretions:
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Fennel tea : antispasmodic, carminative.
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Rosemary : liver support, fat digestion.
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Green anise, star anise, caraway : deflating action.
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Lemon balm and peppermint : soothing and anti-inflammatory.
Our organic Pousse Délice infusion combines fennel , rosemary and lemon balm for a complete anti-bloating action.
Promote movement
Physical activity, even moderate, promotes intestinal transit and helps regulate digestion. Brisk walking , digestive yoga or swimming are ideal for stimulating the digestive organs.
Massage the belly
An abdominal self-massage , in a clockwise direction, can reactivate digestive circulation, relieve pain and restart transit.
One-time support: activated carbon
Activated charcoal absorbs intestinal gas and can temporarily relieve bloating. It should be used separately from meals and medications.
4. Herbal teas, broths and natural routine: good habits
Incorporating digestive plants into your daily life
In addition to herbal teas , digestive plants can be incorporated into broths (e.g.: Le Robuste broth with ginger and fennel), or in the form of mother tincture cures (dill, angelica).
Create a post-meal digestive routine
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Drink a cup of digestive herbal tea 30 minutes after a meal.
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Avoid sweet desserts right after the main meal.
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Do not go to bed immediately after eating.
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Breathe consciously for 2 minutes to help the digestive system calm down.
