The type of foods, your cooking style, and even your eating habits can make the difference between a light and flat belly and one that is inflamed, with heartburn and inadequate fat metabolism.

The secret lies in good digeSTion, which is a complex process that occurs thanks to substances secreted by the digestive organs, certain hormones, and the nervous system.

Nutrition plays a decisive role in this process: both the foods you choose and their quality, quantity, the way you combine them, and the order in which you consume them.

A bloated belly can stem from the accumulation of gas due to poor digeSTions caused by eating too quickly, eating and talking at the same time, not chewing food enough, or due to an alteration in the intestinal flora.

Recommendations:

1. Avoid carbonated drinks
2. Reduce the consumption of legumes (lentils and soybeans are the most digestible) and add cumin and fennel during cooking
3. Chew and eat calmly
4. Do not talk while eating
5. Take care of your intestinal flora
6. Avoid constipation
7. Consume compatible foods (do not mix too many carbohydrates with proteins)

Keys to improve your digestion

1. Eat raw vegetables and greens, which regenerate the intestinal flora, as well as red fruits, rich in beta-carotene
2. Consume legumes and sprouted grains (like alfalfa), which are rich in minerals, amino acids, and enzymes
3. Ingest fermented foods, such as yogurt, kefir, sauerkraut, and miso, which help produce beneficial cells for health.
4. Take cereals like oats, which balance the nervous system and alleviate digestive discomfort, as well as other whole grains
5. Take bee pollen, whey, or brewer's yeast
6. Start each meal with a plate of salad
7. Pineapple and papaya will help improve your digeSTion after a hearty meal

Other healthy foods

Your stomach will feel more comfortable if you increase your intake of plant-based proteins, which are healthier and have fewer calories. For example:

1. Legumes with grains. Lentils with brown rice or beans with corn are combinations that provide a lot of fiber (to combat constipation) and energy, in addition to satisfying hunger for hours.
2. Soybeans. Like meat, they contain essential amino acids, but with less fat and calories. Soy derivatives (tofu, yogurts, milk) can also help.
3. Brewer's yeast and wheat germ. Add them to breakfast cereals, salads, or yogurts.
4. Dairy with grains. Skimmed or soy milk, they are perfect for breakfast or dinner: whole grain bread with cheese, yogurt with muesli, milk with cereals.
5. Sesame and sunflower seeds. Ideal for adding to salads or snacking. They provide vitamins and minerals, and sesame is rich in calcium (mix it with yogurt or cereal).
6. Seaweed. Rich in minerals and trace elements, they nourish you, provide few calories, and contain 14 times more calcium than milk.

Would you like to have a flat belly?

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