No matter how many fruits and vegetables are eaten, will it be easy to bloat? Avoiding these "gas-producing foods"
bloating is an experience that everyone has, especially the day after a big meal. People say that you should eat vegetables and fruits if you are good at the stomach, but there are many "gas-producing food" mines in vegetables and fruits. If you avoid these foods, your stomach will not be bulging!
Onions are foods with high abdominal sensitivity. Reporter Chen Zhengxing/Photography
What is gas-producing food?
Although we divide food into 6 categories and divide calorie sources into carbohydrates , fat, and protein, in fact, there are more or less nutrients in each food. For example, in addition to minerals and vitamins, vegetables and fruits also contain a small number of carbohydrates and proteins. These overlooked parts are the sources of gas production and bloating.
So the reason why gas-producing foods produce gas is because it contains short-chain carbohydrates. Simply put, it is carbohydrates that are difficult to digest and absorb, so they stay in the stomach and intestines for a long time, which leads to bloating. These short-chain carbohydrates are called FODMAPs, so foods that lack FODMAPs are called "LOW FODMAPs" (low-abdominal foods).
, like various beans (such as red beans, mung beans, soybeans, etc.), or peas, karis, cabbage, brussels sprouts , most fruits, wheat products such as noodles, are all these kinds of gas-producing foods; there are also artificial sweeteners and additives, or fructose , sorbitol, etc., so vegetables and fruits in the fruit juice and fructose seasoning will make people uncomfortable after eating.
Don’t eat these gas-producing foods, what else can I eat?
However, although these foods are prone to gas production, not all people will have the same gas production problem because everyone has different intestinal tolerance. For example, some people will bloat when drinking soy milk, some people will not, some people will have diarrhea when drinking milk, and some people will not. The same is true.
There are many reasons for bloating, so if you are bloating, you can first think about whether you have eaten a lot of gas-producing foods recently. You can avoid foods such as fructose, artificial sweeteners, etc. at the first time, and then avoid fruits and vegetables. If you try to see if you really feel uncomfortable after eating them. But you don’t have to stop eating from now on. You can eat less or pair it with other foods.
Xu Huiyu, director of the Food Nutrition Center of Dong's Foundation, also said that if you always avoid these fruits and vegetables that are prone to gas, it will cause nutritional imbalance and vitamin deficiency in the long run, which will be even worse for the body. You should still eat a balanced diet; if you want to avoid bloating, in addition to eating less of these foods, you can also change your eating habits, such as chewing slowly, not eating too much, etc.
However, this also reminds everyone that "good things" are not "shared" for everyone. Some people can improve gastrointestinal function by drinking fruit and vegetable juice, while some people will feel even more uncomfortable after drinking it. When consuming everything, you should still observe your body’s reaction. If you feel uncomfortable, don’t eat too much, but more importantly, you should eat a balanced diet!
