Bloating after meals, gas, heaviness, stomach aches… If these intestinal discomforts are part of your daily life, you should definitely look into your digestive system!
Forget the 30-day ab challenge; a bloated stomach is often linked to slow digestion. To feel lighter, here are all our tips for naturally reducing bloating .
Why is my stomach bloated?
A swollen or bloated stomach is due to a buildup of gas in the intestines.
This can cause pain or a feeling of nausea. These sensations are sometimes temporary (after a heavy meal or tight clothing, for example), but they can also become chronic. The causes are varied:
- Intestinal gas : if there is too much flatulence, it can cause bloating and abdominal pain.
- Aerophagia : we swallow small amounts of air while eating and drinking, which can increase the volume of flatulence. Avoid chewing gum!
- Constipation : A slowdown in digestive function can cause a bloated stomach. Constipation is often linked to a change in diet, lifestyle, or a period of stress.
- Food intolerance : bloating is caused by the difficult digestion of a food (gluten, lactose…).
- Periods : before the arrival of menstruation (during the famous premenstrual syndrome ), it is not uncommon to suffer from bloating, gas, or even diarrhea.
- Pregnancy : Bloating is very common during pregnancy. With the increase in progesterone levels, the intestines relax and digestion slows down. The weight of the fetus on the abdominal cavity also amplifies this discomfort.
- Irritable bowel syndrome : functional bowel disorder affects approximately 5% of the population. Although benign, it causes significant discomfort (abdominal pain, inability to wear tight clothing after meals, etc.).
Our "We want a flat, nymph-like stomach" supplement is formulated with French, organic, and 100% natural plants, renowned for their detoxifying, draining, and digestive properties. It will help maintain intestinal well-being, drain and detoxify your body by supporting liver function to restore comfort to the abdominal area.
5 natural tips to combat bloating and gas
1 - A balanced diet
The first thing to do when you're suffering from bloating is to look at your diet. A healthy, balanced diet makes it much easier to regulate your digestion and naturally reduce bloating. Also, pay attention to portion sizes and the speed at which you eat. Take your time and remember to chew your food thoroughly to aid digestion. And above all, avoid carbonated drinks and chewing gum (they cause you to swallow too much gas).
Furthermore, some foods are easier to digest than others. Dietary fiber (especially soluble fiber ) is recommended for bloating: it facilitates intestinal transit and combats constipation. It is found in whole grains (rye, oats, barley, buckwheat), and in certain fruits and vegetables (carrots, zucchini, sweet potatoes, oranges, peaches, nectarines, etc.).
Here are the foods that cause bloating:
- Cabbage
- Raw vegetables
- White bread
- Legumes (lentils, chickpeas, red beans, white beans, broad beans…)
- Dairy products
- Cold cuts
2 - A pampered gut microbiota
Taking care of your gut microbiota is very important in cases of bloating and a swollen stomach. A healthy gut flora protects the digestive system. The microorganisms and beneficial bacteria that populate the gut act as a shield against pathogenic bacteria.
But how can you nurture your gut flora? The best way is to consume prebiotics and probiotics. This helps the digestive system regulate its bacterial flora: pickles, sauerkraut, miso, garlic, leeks, bananas… You have plenty of options. And to replace fizzy drinks with your aperitif, try kombucha!
At Atelier Nubio, we offer Microbiote & Peau, a natural supplement in capsule form composed of 4 probiotic strains. It ensures a balanced gut microbiota, contributes to healthy digestion, and supports the health of the intestinal lining.
3 - Sport, sport, sport!
To get a flat stomach, regular physical activity is practically essential! Exercise increases blood flow to the intestinal muscles, which naturally stimulates them and reduces food transit time. Stretching and abdominal breathing also reduce stress and increase blood flow to the digestive system.
No need to train for a marathon; moderate activity is enough to soothe bloating and strengthen your abdominal muscles. Swimming, Pilates, yoga, weight training… It's up to you to find the activity you enjoy!
4 - A stomach massage
Regularly massaging your abdomen helps boost circulation, eliminate toxins, and relieve discomfort when your stomach is bloated. For a few minutes, use clockwise movements, then gently smooth your skin from the lower abdomen up to your diaphragm.
For pain relief, add a few drops of basil essential oil to a neutral oil (sweet almond, olive, argan, etc.) and massage this mixture into your abdomen. A powerful antispasmodic, basil soothes digestive issues and relieves bloating.
5 - Infusions
Certain plants consumed as infusions help reduce bloating and aid digestion. The best known are carminative plants such as cumin, fennel, and coriander. These can be consumed as infusions when in seed form. Drink at the end of each meal.
Infusions of thyme, rosemary, lemon balm or peppermint can also relieve abdominal pain and reduce bloating.
And above all, be careful with coffee! It's very irritating to the stomach and tends to cause bloating. And since it can also contribute to anxiety and stress, it's best to avoid drinking it when you're trying to reduce bloating.
Dietary supplements to reduce bloating
In addition to following all the advice mentioned above, taking a flat stomach food supplement is ideal for restoring deep intestinal well-being.
With Naïade's "We Want a Flat Stomach" supplement , rediscover light and smooth digestion, and a beautifully flat stomach. Formulated with French ingredients renowned for their detoxifying and draining properties (artichoke, fennel, mint, birch sap), these purifying ampoules relieve digestive discomfort. They are recommended in cases of:
- Indigestion (bloating, swollen stomach, constipation…),
- Slow metabolism ,
- Congestion of the abdominal area.
