2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Swelling of the abdomen usually caused by gas or other digestive problems. Swelling is a common occurrence. About 16-30% of people say they experience it regularly.
Although bloating can be a symptom of a serious medical condition, it is usually caused by diet.
We introduce you 5 foods that inflate the stomachas well as suggestions on what to eat instead.
1. Bob
Beans contain a large amount of protein and healthy carbohydrates. It is very rich in fiber, as well as several vitamins and minerals. However, most legumes contain oligosaccharides that ferment from intestinal bacteria in the colon. Gases are a by-product of this process.
What to replace it with: Some legumes are easier to digest. Pinto beans and black beans are very suitable, especially after soaking. You can also try grain, meat or quinoa.
2. Lentils
Lentils contain large amounts of protein, fiber, healthy carbohydrates, as well as minerals such as iron, copper and manganese. Due to its high fiber content it can to cause bloating. This is especially true for people who are not used to consuming large amounts of fiber.
Like beans, lentils also contain sugars, which can contribute to excessive gas production and bloating. Soaking the lens before consumption can make it much easier to digest.
What to replace it with: The lighter colored lens has a much lower fiber content. Therefore, it can reduce bloating to a minimum.
3. Carbonated drinks
Carbonated drinks are another common cause of bloating. They contain a large amount of carbon dioxide. When you drink soda, you ingest very large amounts of this gas, some of which remains in the digestive system. This leads to unpleasant bloating and cramps.
What to replace them with: Plain water, coffee and tea.
4. Broccoli and other cruciferous vegetables
The family of cruciferous vegetables includes broccoli, cauliflower, cabbage, Brussels sprouts and others. They are all very healthy and contain essential nutrients such as fiber, vitamin C, vitamin K, iron and potassium. However, they also contain sugars that can cause bloating. Cooked cruciferous vegetables are much easier to digest.
What to replace them with: spinach, cucumbers, lettuce, sweet potatoes and zucchini.
5. Apples
Apples are high in fiber, vitamin C and antioxidants, and have a number of health benefits. They are also known to cause bloating and other digestive problems. The culprits are fructose and high fiber content. Fructose and fiber can ferment simultaneously in the colon, causing gas and bloating.
What to replace them with: bananas, blueberries, grapefruit, tangerines, oranges and strawberries.
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