Après un repas important ou non, il n’est pas rare d’avoir le ventre qui gonfle au point de vouloir desserrer sa ceinture. Certains aliments compliquent en effet la digestion. Pour prévenir les ballonnements désagréables, voici la liste des 11 aliments qu’on consommera avec modération.
LES CRUDITÉS
Les crudités sont riches en sels minéraux et en vitamines, essentielles au bon fonctionnement de l’organisme. Toutefois, il vaut mieux ne pas en abuser si on est sujet aux ballonnements car elles sont particulièrement riches en fibres difficiles à digérer et «irritantes pour l’intestin», explique le Docteur Jean-Michel Cohen.
Pour limiter le gonflement abdominal sans pour autant bannir totalement les légumes crus de son alimentation, le spécialiste conseille de bien les peler «car c’est souvent la peau qui n’est pas digeste», et de les découper en petits morceaux «afin de pré-digérer l’aliment».
LES CRUCIFÈRES
Dans la catégorie légumes, on retrouve aussi les crucifères, c’est-à-dire les brocolis, le chou, le chou-fleur, ainsi que les choux de Bruxelles, en raison de leur teneur importante en raffinose, un sucre complexe pouvant être à l’origine de flatulences et des ballonnements. «Ils vont demander beaucoup de bactéries pour digérer», et donc produire davantage de gaz.
LES POIREAUX
On peut également citer les poireaux, ainsi que les asperges. Et pour cause, ces aliments sont composés de cellulose et d’hémicelluloses, «des fibres insolubles qui sont difficiles à supporter», note le médecin nutritionniste, qui recommande aux personnes ayant les intestins fragiles de consommer les végétaux sous forme de purée ou de velouté.
LES LÉGUMINEUSES
Pour garder un ventre plat après le repas, il est d’autre part recommandé de réduire sa consommation de légumineuses – lentilles, haricots rouges et blancs, pois chiches… – car «la putréfaction (décomposition des aliments sous l’action des bactéries, ndlr), est plus lente». Cela produit ainsi un «dégagement de gaz, le méthane, qui est responsable du gonflement de l’intestin, et de cette sensation de ballonnement».
LES TOMATES
Sur la liste des aliments qui font gonfler le ventre, on retrouve enfin ceux contenant des pépins, comme les tomates, les groseilles, ou encore le raisin. «Le pépin peut se glisser entre deux replis de la muqueuse et provoquer une irritation. Et pour lutter contre celle-ci, détaille le Dr Cohen, auteur du livre «Nourrir sa santé» (éd. First), les cellules vont sécreter du gaz».
LE PAIN BLANC
Attention au pain blanc également. Sa farine raffinée est pauvre en fibres ce qui complique le bon déroulement de la digestion et entraîne généralement un gonflement du ventre. Il est plus judicieux de se tourner vers le pain complet, bien plus intéressant sur le plan de la nutrition.
LA BANANE
Souvent la banane est consommée alors qu’elle est encore trop verte. Cette texture plus solide peut avoir une incidence sur le transit voire provoquer une constipation. On recommande donc de les manger bien mûres pour mieux les digérer.
LES FRITES
Les frites ont également tendance à ralentir le transit intestinal. Les graisses qu’elles contiennent nécessitent beaucoup d’énergie pour être digérées.
LES DESSERTS LACTÉS
Les produits laitiers sont difficiles à digérer par certaines personnes. Ils nécessitent des enzymes spécifiques que certains estomacs ont du mal à produire. Pour cette raison, on favorisera les desserts à base de lait fermenté.
LES BOISSONS GAZEUSES
Ces boissons, y compris les sodas et certaines eaux minérales, contiennent du dioxyde de carbone, un gaz qui peut s’accumuler dans le système digestif et provoquer des ballonnements. Leur consommation peut augmenter la quantité de gaz dans l’estomac, entraînant un inconfort et un gonflement abdominal.
LES ÉDULCORANTS ARTIFICIELS
Présents dans de nombreux produits allégés ou sans sucre, comme les bonbons, les chewing-gums et certaines boissons, les édulcorants artificiels tels que le sorbitol, le mannitol et le xylitol peuvent être difficiles à digérer pour certaines personnes. Ils peuvent fermenter dans l’intestin, produisant du gaz et des ballonnements.
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