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)
DAY 1
LUNCH
»Mackerel cooked in a coarse salt crust
»5 tbsp. basmati rice
»ratatouille
» strawberries with lemon
DINER
» grated zucchini, lemon and coriander sauce
» carrots with cumin
» 40 g goat dung
» cooked apple with cinnamon
DAY 2
LUNCH
» beetroot salad
» rabbit leg in papillote with mustard and pan-fried button mushrooms, parsley
» 1 ripe pear
DINER
» lettuce vinaigrette
» omelette (2 eggs) with herbs
» braised turnips
» 1 ramekin of appleshubarb compote with no added sugar
DAY 3
LUNCH
» spinach croque-madame
» 5% MG ground steak grilled with green beans, parsley
» 1/2 mango
DINER
» 1/2 avocado with lemon
» braised fennel
» 40 g Pyrenean sheep’s cheese
»pear cooked with lemon
DAY 4
LUNCH
» grilled red pepper salad (without skin)
» 2 slices of roast pork with braised endives
» pineapple carpaccio with vanilla
DINER
» courgette soup with curry (chicken broth)
» 2 Eggs ham casserole (1 tsp. to tsp. soya cream)
» Strawberries
» Liquorice infusion
DAY 5
LUNCH
» 1/2 litre of moulds
» 2 small steamed potatoes (150 g) and broccoli
» 1/2 mango
DINER
» beetroot salad
» extra-fine peas
» 40 g goat log
» 2 clementines
DAY 6
LUNCH
» Greek-style button mushrooms
» grilled veal chop, cooked salad
» pear cooked in vanilla
DINER
» basque-style chicken
» chard, choked
» 1 slice of fresh pineapple
DAY 7
LUNCH
» eggplant caviar (lemon, olive oil, paprika, cumin)
» salmon pierrade with spinach (1 teaspoon soya cream)
» gluten-free almond and strawberry cake
DINER
» watercress soup (courgette, chicken broth)
» walnut lettuce
» 40 g Roquefort cheese
» 1 ramekin of applesauce with no added sugar
DAY 8
LUNCH
» 120 g roasted turkey leg
» 5 tbsp. quinoa
» sautéed button mushrooms, parsley
» strawberries with basil
DINER
» crab avocado
» snow peas
» 40 g goat log
» 1 slice of fresh pineapple
DAY 9
LUNCH
» palm hearts in salad
» salmon wok, mushrooms, carrots, broccoli, soy sauce, lemongrass
» pear cooked with cinnamon
DINER
» tomato soup (zucchini, chicken broth)
» 2 spinach casserole eggs (1 teaspoon soya cream)
» 1/2 mango
DAY 10
LUNCH
» 2 Slices of roast beef,
» 5 Tbsp. buckwheat pasta
» Fried zucchini
» 1 Ramekin of applesauce rhubarb with no added sugar
DINER
» Lettuce with crushed hazelnuts
» Green beans, parsley
» 40 g Ossau-Iraty (sheep’s cheese)
» 2 Clementines
DAY 11
LUNCH
» Beetroot salad
» Grilled pork chop (fillet) with celeriac purée (frozen pebbles)
» Strawberries with lemon
DINER
» Chicory cream with scallops and mushrooms
» Braised fennel
» 1 Ripe pear
DAY 12
LUNCH
» Herring salad (100 g), potatoes (150 g) and spinach (1 tsp. coffee cream of soya)
» 1 Apple cooked with vanilla
DINER
» Broccoli soup (courgettes, poultry broth)
» Lettuce salad
» 50 g fresh goat cheese
» Pineapple carpaccio with flaked almonds
DAY 13
LUNCH
» Soybean sprouts salad with shrimps
» Veal tendron and summer vegetables
» 1/2 Mango
DINER
» carrot soup with cumin
» 2 fried eggs
» ratatouille
» strawberries
» mint infusion
DAY 14
LUNCH
» 1 roasted chicken leg (skinless),
» 5 tsp. tablespoons. tablespoons polenta
» braised endives
» pear-cassis smoothie
DINER
» lettuce salad
» extra-fine peas
» 40 g feta cheese
» 1 ramekin of applesauce with no added sugar