To fight against the swollen stomach, it is necessary to favour foods that will colonize the intestinal flora with the right bacteria. If you are disturbed by this problem and can’t identify the solution, this is a good place to start. We offer 15 days of specific menus, which will make you happy because the results will be incredible.

First, let’s take a deeper look at the mechanism of digestive system.

Why Track Lactose?

Why Track Lactose?

Lactose is a carbohydrate found in cow, goat and sheep milk. It can induce digestive disorders, when the intestine no longer produces enough lactase to digest it. As a preventive measure, these milks should be avoided and white cheeses and fresh cream should be limited. We can safely rely on milks with a very low lactose content (such as Lactel’s Matin Léger), yoghurts (whose ferments digest lactose) and ripened cheeses.

What Foods Should Be Discarded?

What foods should be discarded?

For three months, avoid any food likely to attack the intestinal mucosa. Then, we can test its tolerance by gradually reintroducing them.
– Fruits, vegetables and starches containing fibres or other irritating compounds: bananas, kiwi, melons, oranges, plums, grapefruits, prunes, cabbages, artichokes, asparagus, garlic, shallots, onions, leeks, salsifies, Jerusalem artichokes, whole grain foods (bread, rice, etc.), dried vegetables and all raw vegetables.
– Cereals that contain gluten: oats, wheat, barley, rye and their derivatives (flour, cakes, bread, dough, semolina, etc.).
– Candy and sugar-free gum.
– Coffee and strong alcohols, soft drinks, sparkling water and fruit juices.

Menus to avoid having a swollen stomach

My breakfast

– Light coffee or green tea or chicory or sugar-free infusion (possibility of milk with a very low lactose content)
– 2 slices of white ham or 2 slices of poultry breast or 2 slices of smoked salmon or 40 g of Bündnerland meat or 40 g of goat or sheep’s cheese
– 50 g spelt roll (or gluten-free bread) or 5 crunchy buckwheat breads or 4 rice or corn cakes
– 1 knob of butter

My seasoning

To flavour raw vegetables, vegetables, starchy foods or cook meat and fish: 5 tsp. coffee walnut, camelina, rapeseed or olive oil per day

My snack

Chicory or sugar-free infusion
1 plain yoghurt or plain soya yoghurt, enriched with calcium thanks to lithothamnium algae
2 squares of dark chocolate (10 g)



»Mackerel cooked in a coarse salt crust
»5 tbsp. basmati rice
» strawberries with lemon


» grated zucchini, lemon and coriander sauce
» carrots with cumin
» 40 g goat dung
» cooked apple with cinnamon



» beetroot salad
» rabbit leg in papillote with mustard and pan-fried button mushrooms, parsley
» 1 ripe pear


» lettuce vinaigrette
» omelette (2 eggs) with herbs
» braised turnips
» 1 ramekin of appleshubarb compote with no added sugar



» spinach croque-madame
» 5% MG ground steak grilled with green beans, parsley
» 1/2 mango



» 1/2 avocado with lemon
» braised fennel
» 40 g Pyrenean sheep’s cheese
»pear cooked with lemon



» grilled red pepper salad (without skin)
» 2 slices of roast pork with braised endives
» pineapple carpaccio with vanilla


» courgette soup with curry (chicken broth)
» 2 Eggs ham casserole (1 tsp. to tsp. soya cream)
» Strawberries
» Liquorice infusion



» 1/2 litre of moulds
» 2 small steamed potatoes (150 g) and broccoli
» 1/2 mango


» beetroot salad
» extra-fine peas
» 40 g goat log
» 2 clementines