2023-08-03 16:17:46
Many people experience flatulence following eating, as their stomach fills quickly and becomes taut.
Bloating is a common symptom that several factors contribute to, such as constipation, swallowing air, overeating, and being overweight.
Certain conditions can affect the digestive system and cause bloating such as: gastroesophageal reflux disease (GERD), irritable bowel syndrome (IBS), celiac disease, bacterial overgrowth in the small intestine, ovarian cancer, and gluten or lactose intolerance.
Dr. Maysam Akroush, a consultant for internal diseases and diseases of the digestive system and liver, explained in a previous interview with “Al-Araby” that flatulence occurs for several reasons, such as the presence of nerve impulses that affect the movement of the muscles of the colon, and the presence of harmful bacteria in abundance inside the colon, which comes from food or even as a result. Food and drug sensitivity.
And in the event that you do not suffer from any of these diseases, you should reconsider the types of food that you eat, as the “Health” magazine (Health.comThe most prominent foods that cause bloating, and those that reduce the chances of infection.
What are the foods that cause bloating?
There are many foods that may cause or worsen bloating, including:
Dairy products
People with lactose intolerance lack the enzymes needed to break down lactose (the sugar found in dairy products), which can cause gas to form in the gastrointestinal (GI) tract, which can lead to bloating.
Therefore, doctors advise to stay away from dairy products and choose the many lactose-free alternatives, or use lactase tablets such as Lactide, which help digest foods that contain lactose.
Cruciferous vegetables
Cruciferous vegetables such as broccoli, cabbage, and kale contain the gas-producing sugar raffinose.
Legumes, such as beans, lentils, soybeans, and peas, contain sugars and fiber that your body can’t absorb, leading to gas and bloating.
FODMAP Foods
Some foods contain a lot of carbohydrates, which can contribute to gas in the stomach.
These carbohydrate-containing foods are known as FODMAPs, which stand for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Among these foods: watermelon, onions, apples, apricots, cherries, peaches, artichokes, beets, and peas.
salty foods
Eating foods high in sodium can lead to water retention, which can lead to bloating.
The recommended sodium intake is: 2,300 milligrams per day for adults, and 1,500 milligrams per day for people over 50, people with diabetes and high blood pressure.
Sodium is found in most processed and packaged foods, including soups, breads, and other salty fast foods.
Foods that contain gluten
People with celiac disease, and people with gluten sensitivity, can experience digestive issues, including bloating.
Both onions and garlic contain soluble fibers called fructans, which are difficult for the body to digest, which can lead to many digestive problems, including bloating.
What foods are useful to prevent bloating?
On the other hand, doctors recommend consuming “low-FODMAP” foods that may help reduce bloating, including:
Cucumbers contain quercetin, a flavonoid antioxidant that helps reduce bloating. Therefore, doctors recommend cutting it or eating it as it is, or replacing sugary drinks with a glass of cucumber water.
Asparagus is an anti-bloating superfood, half a cup of which contains regarding 63 grams of water that can hydrate the body, aid urination, and help drain excess water to relieve any discomfort and bloating.
It also contains “prebiotics” that help support the growth of “good” bacteria, helping to maintain a healthy balance in the digestive tract to prevent or reduce gas.
Limiting your consumption of starches, such as potatoes and corn, is key to healthy eating and reducing bloating. The only type of starch that does not cause gas is rice.
Bananas are potassium-rich foods that prevent water retention in the body, by regulating sodium levels in the body, and thus can reduce bloating caused by salt.
Bananas also contain some fiber, which can relieve or prevent constipation, which is one of the causes of bloating.
Some other potassium-rich foods also include potatoes, spinach, lemon, dried apricots, raisins, and lentils.
Papaya contains the enzyme papain, which helps break down proteins in the digestive system, making digestion easier.
This tropical fruit has anti-inflammatory properties and contains fiber that supports the digestive system.
Tropical fruits, like pineapple, are water that fights bloating by keeping the body hydrated.
Bromelain, an enzyme found in pineapples, promotes digestive health by helping to break down proteins.
Probiotic rich yogurt
Probiotics, which are good bacteria in the gut, help regulate digestion and support the overall health of your digestive system.
Fennel works wonders for the digestive system. Fennel seeds contain a compound that relieves gastrointestinal spasms, allowing gas to pass and relieving bloating.
The seeds can be chewed directly, or fennel tea can be sipped at the end of a meal.
Ginger contains the enzyme “zingibin,” which helps the digestive system break down protein. The enzyme may help digest food more efficiently, reducing bloating and gas or constipation.
Mint and chamomile tea
If you feel bloated following dinner, drink a hot cup of mint or chamomile tea. Both types relax the muscles of the digestive system to help relieve gas that causes flatulence.
Chamomile also helps in relaxation, which contributes to alleviating any kind of stomach discomfort.
Cinnamon is a spice that contains a lot of antioxidants that may help get rid of excess gas.
For thousands of years, people have used cinnamon to treat digestive issues like bloating.
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