To fight against the swollen belly, it is necessary to favor foods that will colonize the intestinal flora with good bacteria. Here are 15 days of specific menus to find a flat stomach.
Why track lactose?
Lactose is a carbohydrate found in cow’s, goat’s, and sheep’s milk. It can induce digestive disorders when the intestine no longer produces enough lactase to digest it. In prevention, it is necessary to avoid this milk and to limit the white cheeses and the fresh cream. You can bet without fear on kinds of milk with a very low lactose content (such as Matin Léger from Lactel), yogurts (whose ferments digest lactose), and mature cheeses.
What foods to rule out?
For three months, Dr. Laurence Benedetti recommends avoiding any food likely to attack the intestinal mucosa. Then, we can test its tolerance by gradually reintroducing them.
• Fruits, vegetables, and starches containing fiber or other irritating compounds: banana, kiwi, melon, orange, plum, grapefruit, prune, cabbage, artichoke, asparagus, garlic, shallot, onion, leek, salsify, Jerusalem artichoke, whole grain foods (bread, rice, etc.), pulses and all raw vegetables.
• Cereals that contain gluten: oats, wheat, barley, rye, and, their derivatives (flour, cakes, bread, pasta, semolina, etc.).
• Sugar-free candy and chewing gum.
• Coffees and strong alcohols, sodas, sparkling waters, and fruit juices.
Menus to no longer have a swollen belly
My breakfast
• Light coffee or green tea or chicory or infusion without sugar (possibility of milk with a very low lactose content)
• 2 slices of cooked ham or 2 slices of chicken breast or 2 slices of smoked salmon or 40 g of meat from Grisons or 40 g of goat’s or sheep’s cheese
• 50 g spelled bread (or gluten-free bread) or 5 crunchy buckwheat sandwiches or 4 rice or corn cakes
• 1 knob of butter
My seasoning
To flavor raw vegetables, vegetables, starches, or cook meat and fish: 5 tbsp. A teaspoon of walnut, camelina, rapeseed, or olive oil per day.
My taste
Chicory or sugar-free infusion
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1 plain or plain soy yogurt, enriched with calcium thanks to lithophane algae
2 squares of dark chocolate (10 g)
DAY 1
To eat lunch
• mackerel cooked in a coarse salt crust
• 5 tbsp. basmati rice
• Ratatouille
• strawberries with lemon
Having dinner
• grated zucchini, lemon-coriander sauce
• cumin carrots
• 40 g of goat droppings
• baked apple with cinnamon
DAY 2
To eat lunch
• beets in the salad
• Rabbit leg en papillote with mustard and pan-fried button mushrooms, parsley
• 1 very ripe pear
Having dinner
• lettuce vinaigrette
• omelet (2 eggs) with fine herbs
• braised turnips
• 1 ramekin of apple-rhubarb compote without added sugar
DAY 3
To eat lunch
• Greek Madame with spinach
• 5% fat, minced steak grilled with green beans, parsley
• 1/2 mango
Having dinner
• 1/2 lemon avocado
• braised fennel
• 40 g sheep’s cheese from the Pyrenees
• pear baked with lemon
DAY 4
To eat lunch
• grilled red pepper salad (without the skin)
• 2 slices of roast pork with braised endives
• pineapple carpaccio with vanilla
Having dinner
• courgette veloute with curry (chicken broth)
• 2 eggs casserole with ham (1 tsp soy cream)
• strawberries
• liquoricelicorice infusion
DAY 5
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To eat lunch
• 1/2 liter of mussels
• 2 small steamed potatoes (150 g) and broccoli
• 1/2 mango
Having dinner
• beets in a salad
• extra-fine extra-fine peas
• 40 g of goat’s cheese log
• 2 clementines
DAY 6
To eat lunch
• Greek button mushrooms
• grilled veal cutlet, cooked salad
• baked pear with vanilla
Having dinner
• Basque-style chicken
• stewed chard
• 1 slice of fresh pineapple
DAY 7
To eat lunch
• eggplant caviar (lemon, olive oil, paprika, cumin)
• salmon proceed with spinach (1 teaspoon of soy cream)
• gluten-free cake with almonds and strawberries
Having dinner
• watercress soup (zucchini, chicken broth)
• walnut lettuce
• 40g Roquefort
• 1 ramekin of apple-blackcurrant compote with no added sugar
DAY 8
To eat lunch
• 120 g roast turkey leg
• 5 tbsp. quinoa
• sauteed button mushrooms, parsley
• strawberries with basil
Having dinner
• avocado with crab
• snap peas
• 40 g of goat’s cheese log
• 1 slice of fresh pineapple
DAY 9
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To eat lunch
• hearts of palm salad
• salmon wok, mushrooms, carrots, broccoli, soy sauce, lemongrass
• pear baked with cinnamon
Having dinner
• tomato soup (zucchini, chicken broth)
• 2 egg casseroles with spinach (1 teaspoon of soy cream)
• 1/2 mango
DAY 10
To eat lunch
• 2 slices of roast beef,
• 5 tbsp. Buckwheat noodles.
• sautéed zucchini
• 1 ramekin of apple-rhubarb compote without added sugar
Having dinner
• lettuce with crushed hazelnuts
• green beans, parsley
• 40 g of Õssu-Iraty (sheep’s cheese)
• 2 clementines
DAY 11
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To eat lunch
• beets in a salad
• Porkchop (tenderloin) grilled with celeriac pure (frozen pebbles)
• strawberries with lemon
Having dinner
• endive cream with scallops and mushrooms
• braised fennel
• 1 very ripe pear
DAY 12
To eat lunch
• herring salad (100 g), potatoes (150 g), and spinach (1 teaspoon of soy cream)
• 1 baked apple with vanilla
Having dinner
• broccoli soup (zucchini, chicken broth)
• lettuce salad
• 50 g of fresh goat’s cheese
• pineapple carpaccio with slivered almonds
DAY 13
To eat lunch
• bean sprout salad with prawns
• veal tenderloin and summer vegetables
• 1/2 mango
Having dinner
• cream of carrot soup with cumin
• 2 fried eggs
• Ratatouille
• strawberries
• mint infusion
DAY 14
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To eat lunch
• 1 roast chicken leg (skinless),
• 5 tbsp. polenta
• Braised endive
• pear-blackcurrant smoothie
Having dinner
• lettuce in a salad
extra-fine,ne peas
• 40 g of feta
• 1 ramekin of applesauce with no added sugar
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