There are many reasons for bloating, most of which are caused by indigestion, or patients with gastritis, liver and gallbladder diseases, and they are also prone to bloating. Although it does not cause life danger, it greatly affects the quality of life, and it makes people feel uncomfortable just like constipation.
There are two main sources of gas for bloating. One is to swallow the external air and food when eating. The other is that after the food enters the digestive system, it is first decomposed by the digestive enzyme . The remaining food that is not absorbed by the small intestine enters the large intestine and then decomposes it by bacteria. The bacteria will produce nitrogen , hydrogen, carbon dioxide, methane and other gases. Starting from diet can improve bloating. Please keep your eyes wide and see the following 7 categories of foods that are best to eat less foods that can avoid bloating.
1. Beans
Beans foods are rich in nutrients and have protein and fiber, but they are easy to form gas in the body, so beans should not eat too much.
2. Vegetables
cauliflower, Brussels sprouts , cabbage, kale and other cruciferous vegetables contain raffinose, which is prone to gas, but these vegetables also contain vitamins, minerals and antioxidants. It is less likely to bloat when eaten with cooked cruciferous vegetables.
3.Carbonated beverages
Soda, beer and other carbonated beverages contain a lot of gas. Drinking a drink is equivalent to swallowing a full amount of air. Eating gum and candy is easy to eat air, so it is better to avoid touching this type of food.
4. High-fat food
Fat is mainly broken down by pancreatic juice and bile, and is absorbed by the small intestine. Eating too much fat will hinder the speed of food entering the small intestine from the stomach, causing food to accumulate in the stomach, making you feel swelling and uncomfortable in your stomach.
5. Sugar alcohols
Mannitol , sorbitol, xylitol is not easy to digest and is decomposed by bacteria in the digestive tract to produce gas. Most candies on the market, sugar-free chewing gum , and low-carbohydrate foods contain sugar alcohols.
6. Milk and dairy products
People with lactose intolerance cannot effectively absorb milk and dairy products. Their bodies cannot produce enzymes to digest and intake lactose. There are lactose-free milk for these patients on the market; and the phenomenon of lactose intolerance is common in Asians, African Americans and Latin Americans.
7. Whole Grain
All-Class foods are rich in fiber, starch and other nutrients, but eating too much can easily cause indigestion. For people who are prone to bloating, it is not that they cannot eat it, but that they must be taken in small amounts to supplement the nutrients needed by the body. In addition, you must chew carefully and swallow slowly to avoid eating too much air.
