Bloating: what foods help to cope with it, and what should be avoided
Health / / December 19, 2019
The reasons for bloating
1. you overeat
Perhaps this is the most common cause of bloating. smaller portions will help to change the situation.
2. You eat fatty foods
Fat is digested longer than proteins or carbohydrates, so the stomach for a long time remains filled. Try to limit fats in the diet.
3. You eat too fast
If you take your time at the table and literally swallow food, gases do not keep you waiting. Eat slowly and chew food thoroughly. feeling of fullness comes after 20 minutes after a meal. So dedicate these 20 minutes of thorough chewing. Nutritionists believe that this will save from overeating.
4. You swallow air
Approximately half of the gas in the digestive system - the air swallowed with food. Try not to drink through a straw, do not chew gum, drink soda and refrain from sucking candy. Many swallow a lot of air in a state of stress. make breathing exercisesTo cope with the nerves.
5. You eat before bedtime
If you like to eat for an hour or two before bedtime, get ready to experience bloating. In the dream, slowing down digestion, so all the food will stay in your dead weight to calls. If you can not dine early, try not to overload the digestive system. Eat something light, such as a piece of fruit or yogurt. Unburden you can at breakfast, when the body wakes up and is ready to digest food.
6. Do you smoke
Yes, smoking also affects the activity of the digestive tract and it could cause gas.
What foods cause flatulence
Vegetables and fruits
Beans and lentils contain oligosaccharides that can cause bloating. From the starch and sugar in some fruits and vegetables in the intestine accumulate gases. This cabbage (cabbage, Brussels sprouts, cauliflower), carrots, apricots, prunes. You can not bear to part with your favorite product? Try to cook it for a couple. Instead of fructose-rich fruits such as melons eat kiwi. In it are many aktinidin and a natural enzyme that helps break down proteins and prevents flatulence.
sweeteners
Aspartame, Sucralose and sorbitol is poorly digested, if not digested. Artificial sweeteners - a product of the modern world, it is absolutely alien to the human digestive system. If you can not completely eliminate them from your diet, try to at least reduce consumption.
Dairy products or lactose
Lactose intolerance - another popular cause of bloating. Favorite ice cream can be replaced by frozen smoothies, such as almond milk with bananas.
Whole grains and derivatives
Whole grains are useful, but they contain a lot of fiber which promotes the formation of gases. Drink more water and gradually accustom the body to tissue and whole grains. Liquid helps move food through the digestive tract and prevents bloating.
Preservatives, salt and sodium glutamate
Chips, crackers, breakfast cereals - a real bomb, ready to explode in your digestive tract. Recipe for one - go to healthy food. Instead fast food eat meat, instead of pure water soda drink with lemon, mint or cucumber.
What products reduce flatulence
Asparagus
This is the number one product in the fight against bulge. Asparagus brings excess water, facilitates digestion, relieves discomfort in the intestine and prebiotics contained in asparagus help the growth of beneficial bacteria.
cucumbers
They contain quercetin, an antioxidant that can help reduce flatulence. Cucumbers derive excess liquid, they are low in calories, but a lot of vitamin C, beta-carotene, and magnesium.
bananas
They, like avocados, rich in potassium. It contributes to the removal of water from the body, so can eliminate swelling caused by excessive consumption of sodium food. Bananas can also help if the swelling is caused by constipation.
Papaya
The fruit is rich in enzymes that break down protein in the digestive system and help the process of digestion.
Dairy products
Elena Cullen
Dietitian, an expert in the psychology of weight loss.
To eliminate the swelling can be consumed dairy products: yogurt, kefir, fermented baked milk. They contain beneficial bacteria that help to digest food. When bloating should not eat cereal. Oatmeal helps to normalize digestion, and buckwheat improve the intestinal peristalsis. The most popular home remedy for flatulence - dill. You can add it to salads for the prevention of blisters or make a decoction of dill seed.
seeds of fennel
Another product, the savior, if you are plagued by gases. Fennel relieves spasms and relieves flatulence. No wonder decoctions of seeds prescribed for infants suffering from colic. The seeds can be added to food, make them tea or simply chew dry.
Maria Kursakova
Chef vegan cuisine, an expert on useful cooking.
The most effective products in the fight against bloating - is celery, pineapple, ripe banana, papaya and flaxseed. Well help spices: ginger, cinnamon, fennel seeds and rosemary. The latter can be added to soup or sprinkle them baked vegetables. Plain water also effectively solves the problem.
Ginger
Miracle means not only get rid of the common cold, but also help fight the gases. Enzymes contained in the root, cleave proteins and reduce gassing. Ginger can be added to smoothies or tea.
Peppermint or chamomile tea
Herbs relieve muscle tension in the digestive tract and output gases. Chamomile is also relieve nervous tension and stress.
Refer to the skilled
If you limit the consumption of gas-forming foods and beverages, but still constantly feel the swelling, it is necessary to see a specialist. Permanent gases can talk about serious problems with the digestive system. Fortunately, this is quite rare.