Abdominal bloating: causes and definitive solutions.

Useful tips on how to deal with this annoying condition.

Difficult digestion, abdominal bloating, water retention, headache.

If you often experience these symptoms, it may be because of bad eating habits.

An unbalanced diet combined with the uncontrolled consumption of yeasts and probiotics makes the work of the organs responsible for the digestive process more demanding, which leads to swelling, accumulation of liquids, irritable bowels.

Some fermented foods (e.g. mature cheeses) contain substances that cause the narrowing of cerebral blood vessels. Hence, the headache.

Slow digestion:
The air and humidity contained in leavened foods slow digestion.

The fermentation of some foods causes the release of carbon dioxide, which causes the stomach to “leaven”, too!

Water retention:
If the stomach and bowels are fatigued, the kidneys are unable to do their job well, which favors water retention.

Would you like to know which (unsuspected) foods contain yeasts and probiotics? Keep reading…

Bread and bakery products, such as crackers, croutons and rusks, are obtained through leavening. In bakery products, bread and pizza, the cooking process often does not come to completion, and this leads to increasing digestive difficulties.

Dairy products:
Consumption of the more seasoned ones and the more fermented ones, such as gorgonzola (blue cheese), should be limited; fresh dairy cheeses such as primosale (dry-salted, young pecorino cheese), cottage cheese, or ricotta, excellent for their protein content, are undoubtedly preferable.

Wine and Beer:
Fermentation is a biochemical process that transforms sugars into carbon dioxide and alcohol; beer and wine are subject to this process, so you should drink them in moderation.

Vinegar and sauces:
Vinegar (including the beloved balsamic vinegar) is produced with acetic fermentation and should therefore be avoided. Sauces like mayonnaise, ketchup and cocktail sauce contain some vinegar and should therefore be off-limits.

A valid alternative could be dressing meals with lemon.

Eating fruit is certainly healthy and recommended but, even in this case, there are some small suggestions to follow: when it is stored in the fridge, after a while it turns slightly acidic – small dark spots indicate that its natural fermentation process is underway, and eating it during this process could cause problems. Therefore consumption is recommended, but within 24 hours, to avoid throwing it away.

P.S. We recommend it as a mid-morning or afternoon snack, rather than eating it after your main meals.

Here’s what to do…

After our brief analysis on foods that can cause digestive discomfort and annoying bloating, we will now give you some tips that you can put into practice immediately to get rid of the discomfort:

1) Happy hour.

DANGEROUS: with the excuse of the appetizers being small, you end up eating a quantity that contains enough calories for a bear to go into hibernation!

Stay away from chunks of pizza, saltines, bar mixes, canapés, ketchup and mayonnaise, and avoid mushrooms.

Instead, choose vegetables but without vinaigrette (remember the vinegar…?!) and olives – but not more than 3/4.

As for the drink, alcohol should be avoided but if you just can’t give up (it’s always up to your motivation), choose a glass of wine; we can strongly recommend grapefruit juice or tonic water with lemon.

2) Practical and healthy bread substitutes.

Unleavened bread and Wasa slices are excellent alternatives to bread, pizza and crackers, which are actual mixtures of saturated fats.

Unleavened bread contains no yeast and Wasa is rich in fiber: you will immediately become best friends! 

3) Condiments.

Easy, after what we’ve written above.

Seasoning your meals with extra-virgin olive oil is undoubtedly healthy, but watch out for the quantities!

Do not pour it directly from the bottle, because you won’t realize how much you are actually using, so besides wasting it, you would see it deposit right where you don’t want it: hips and abdomen.

You can also use spices, iodized salt in small quantities and lemon juice.

4) Sweets: forget about white sugar. Of course, pay attention to candy, chocolate, sweets in general.

Well, this is it for now.

Are you wondering if this is all you need to do to feel better?

The answer is: for now, yes! Getting started with the above will definitely help you.

We often don’t realize how many “wrong” habits we practice during the day. We start with these little tricks, which are the basis of a proper nutrition education, and then build from there!

Step by step, as they say in America!!

See you soon and … enjoy your meal!

Did you know that…

The Wellness Escapes® events have their own Chef, who collaborates with a nutritionist and prepares healthy and nutritious meals?

Everything will be balanced according to the type of activity and the time of day.

Need clarifications? We are at your complete disposal!

Francesco Vetri

Wellness Escapes® Co founder