Nutrition: Ces aliments qui font dégonfler le ventre
L’alimentation ventre plat existe ! Zoom sur ces aliments qui permettent font dégonfler à coup sûr.
1. Les herbes aromatiques
Pourquoi ?
Les herbes aromatiques ont une double action très utile si vous vous sentez gonflée et que vous faites de la rétention d’eau : elles agissent sur ces deux problèmes. Certaines, comme l’aneth, aident non seulement à dégonfler mais également à limiter la production de gaz et donc des ballonnements. La ciboulette est, elle, reconnue pour limiter la fermentation intestinale.
Qui sont-elles ?
Persil, origan, basilic, ciboulette… Laissez-vous aller sur les herbes, elles ont toutes des propriétés utiles. Le mieux est de les utiliser fraîches, mais les herbes sèches sont également efficaces. Pensez à en parsemer vos viandes et poissons mais également vos légumes avec, par exemple, un peu de thym ou un bouquet garni.
De nombreuses épices peuvent aussi vous aider à dégonfler en agissant sur la rétention d’eau. C’est le cas du cumin mais également de la cannelle, de la cardamone, de la coriandre, de la noix de muscade, du paprika et du safran.
2. Les soupes
Pourquoi ?
La soupe est un mélange d’eau et de légumes. Elle permet de se rassasier sans crainte puisqu’elle est faible en calories. Pas de risque de rétention d’eau avec la soupe puisque les légumes aident à éliminer. De plus, la soupe permet une bonne hydratation qui est indispensable à l’organisme pour éviter la constipation avec en plus une action diuruétique.
Qui sont-ils ?
L’aliment le plus riche en potassium est la courgette. Peu utilisée dans la soupe, elle apporte pourtant des fibres et donc favorise le transit. Autres aliments cette fois drainants : le fenouil et le poireau qui contiennent potassium et magnésium. L’oignon peut aussi être utile : cuit, il est plus facilement digéré que cru et il est diurétique.
Tout est une question de choix de légumes pour qu’une soupe ne fasse pas gonfler. Il faut bien évidemment éviter les légumes qui ont tendance à faire gonfler et privilégier les légumes verts. Mais comme généralement ils entraînent moins de gonflements une fois cuits, ils sont presque tous autorisés tant qu’ils correspondent à vos goûts. Évitez cependant d’y ajouter du lait pour la rendre plus crémeuse : il est parfois difficile à digérer.
3. Le pain complet
Pourquoi ?
Ce n’est pas pour rien que l’on vante si souvent les mérites du pain complet. Celui-ci apporte deux fois plus de fibres insolubles que le pain blanc, ce qui a pour conséquence d’accélérer le transit.
En outre, le pain blanc se digère mal et peut même provoquer des troubles digestifs. Sans compter qu’il a un index glycémique effarant, c’est-à-dire qu’il stimule beaucoup la production d’insuline et n’est donc pas recommandé pour les diabétiques.
Quelles fibres ?
D’une manière générale, les fibres (pain complet, céréales complètes, riz complet, pâtes complètes…) retiennent bien l’eau.
3. Le thé et les tisanes
Pourquoi ?
La consommation de thé est bénéfique car le thé est diurétique. Il permet de faire travailler les reins, ce qui limite la rétention d’eau. En plus, le thé vert accélère le transit. Les tisanes ont également un rôle diurétique mais plus faible. En fait, tout dépend des plantes choisies pour l’infusion.
Qui sont-ils ?
Le thé vert est le plus souvent recommandé car il est non fermenté et riche en polyphénols et en antioxydants. Quant aux tisanes, vous pouvez trouver des mélanges “spécial digestion” ou alors faire vous-même votre recette.
Sachez que la mauve est connue pour calmer les douleurs digestives, la menthe les ballonnements, la verveine les spasmes, et l’anis les transits lents. La sauge et le pissenlit sont, eux, connus pour leur effet diurétique en cas de rétention d’eau.
Il est aussi conseillé de remplacer le café par un thé ou une tisane, afin de faciliter la digestion.
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