Easy Ways to Live Well: Steph McGovern discusses bloating
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It’s common knowledge that certain foods can increase a person to experience bloating. This bloating can often be accompanied with pain and flatulence which is not ideal. With this in mind what are the four food types you should avoid helping to reduce the bloat?
Cruciferous vegetables
Cruciferous vegetables contain FODMAPs which may cause bloating in some people.
FODMAPs or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols are short chain carbohydrates that are poorly absorbed in the small intestine and are prone to absorb water and ferment in the colon.
This fermentation process in the colon is known to cause the belly to swell and can often cause painful symptoms.
Health experts advise better cooking techniques with these types of vegetables to help aid in digestion.
Beans
When people think of bloating foods, beans often come to mind.
Beans for the most part are super healthy however if a person’s digestion is not up to speed, this will cause major bloating because of beans sugar content which is not digestible and therefore extra gas is produced within the body causing bloating.
Onions and garlic
Onions contain fructans, which are soluble fibres that may cause bloating, said Medical News Today.
The health site continued: “Fructans also occur in garlic, leek, agave, wheat, and a range of other gas-producing foods.
“Even in small quantities, onions and garlic can cause bloating and other digestive issues.”
Wheat
Wheat products have often been surrounded by health controversy due to its main property, gluten.
Despite the controversy however wheat is widely consumed with many choosing for a sandwich during lunchtime breaks.
If a person has wheat allergies or gluten sensitivity then abdominal pain, bloating and gas will occur. Try options of gluten-free bread or other types of grain to reduce bloating.
According to the NHS, other ways to help reduce bloating include:
Try not to swallow too much air when eating
Do not talk and eat at the same time, but rather sit down and eat slowly
Sit upright and don’t slump over when eating
Reduce the amount of fizzy drinks you consume
Stop chewing gum and chew with your mouth closed so that you’re not taking in excess air.
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