Tips to avoid bloating and flatulence
Try these 10 super helpful tips from Michael Jensen, MD, an endocrinologist and obesity specialist.
1. Avoid foods that cause constipation
When you eat foods low in fiber and fluid, combined with a lack of exercise, it can lead to constipation and bloating. To minimize this phenomenon, you need to choose fruits and vegetables that contain a lot of fiber (25 grams per day for women and 38 grams for men). These can be foods from cereals, nuts, fruits, etc.
In addition, according to Dr. Jensen, you should also drink plenty of water (6-8 glasses/day). Besides, you should also exercise at least 30 minutes/day, 5 times/week.
2. Avoid foods that cause allergies and lactose intolerance
Lactose is a type of sugar found in animal milk. Lactose intolerance can cause diarrhea and bloating. If you suspect you are allergic to a certain food or drink or are lactose intolerant, see your doctor for a check-up.
If you have diarrhea after drinking milk, try cheese and yogurt. These foods are low in lactose, but still good for your digestion.
3. Don't eat too fast
Eating too quickly or not chewing your food thoroughly can also cause bloating. Eat slowly and enjoy your food. Your meal should last at least 30 minutes.
A study shows that if you eat slowly, you will likely eat less. This is good for your stomach and also helps people who want to lose weight quickly.
4. Do not abuse carbonated drinks
When you drink a lot of carbonated drinks, the gas can get stuck in your stomach, causing you to feel uncomfortable and bloated. Instead of drinking soda, try switching to lemon or cucumber flavored water, or simply reduce the number of carbonated drinks you drink each day. Some mint teas are also good for you when you have a bloated stomach.
5. Don't use too much chewing gum
Chewing gum can also cause you to swallow a lot of air, causing bloating. If you have a habit of chewing gum every day, try chewing a piece of hard candy instead, it will be much better for your rumbling stomach. Besides, eat more fiber foods, fruit or low-fat popcorn.
Limit your use of chewing gum, it can make you feel bloated and uncomfortable every day.
6. Limit sugary foods
Fatty processed foods and sugary drinks are also bad for your digestive system. Experts recommend no more than two or three servings of artificially sweetened foods and drinks a day.
7. Limit foods high in sodium
Processed foods that are high in sodium and low in fiber can leave you feeling sluggish and sluggish. Get into the habit of reading labels. When buying or preparing canned or frozen foods, look for no more than 500 mg of sodium in any one serving, or a total of 1,500 to 2,300 mg of sodium per day.
It's best to look for products that clearly state low or very low sodium content on the label to be safer.
8. Gradually introduce beans and vegetables that cause bloating
Some people will immediately get bloating when eating beans (soybeans, green beans, black beans...), try switching to cauliflower, broccoli, kale.
But that doesn't mean you should give up beans or other vegetables that cause bloating. Eat them little by little, and your body will gradually adapt.
9. Eat smaller meals more often
Instead of eating just 3 large meals a day, try dividing your meals more frequently. This will help you control your blood sugar levels and avoid hunger. You can eat 5-6 small meals a day depending on your body's needs.
10. Try these anti-bloating products and drinks
Some studies suggest that peppermint tea, ginger, pineapple, parsley, and yogurt contain probiotics that are good for digestion and reduce bloating. They are all safe and beneficial products if used properly.
According to Ngoisao.net - PC
