Try to avoid swallowing air and gases
It’s no secret that gas is a normal thing that can be produced in your stomach by the bacteria in the gut, but this is not the only source. As I said before, when you consume certain foods or drinks, such as soda or fizzy drinks, or when you eat too fast, you are more likely to swallow air and gasses as well.
In general, these fizzy beverages contain bubbles filled with carbon dioxide that will make you feel more bloated than usual. In addition, chewing gum, drinking through a straw or using a spoon (such as drinking milk with a spoon from a bowl) can cause abdominal bloating.
More than this, you should try to avoid talking while eating, because eating when you actually do something else, such as driving or studying, can have a big impact on your eating experience. Try to stay focused on what you do at that moment and leave your multitasking skills to other domains, not when it comes to food.
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Choose your foods more carefully
As you probably already know, foods have a great impact on your overall health, so paying more attention to them and choosing them wisely should be your responsibility if you want to be healthier. Of course, there are some foods that are known to produce more gas than others, such as lentils, beans, whole grains, legumes and other high fiber foods.
Therefore, try to notice your body signals and limit the food that causes you abdominal bloating and discomfort. Don’t forget that what may be good for someone else, may also be ‘gas producing foods’ for you, which is actually better to avoid.
According to health experts, there are some fatty foods that can slow down your digestion process and in this case, emptying the stomach is also quite difficult.
However, you should include in your diet some yogurt – because it contains probiotics, which is good bacteria that help your gastrointestinal tract function properly. Ginger is also recommended for people who suffer from abdominal bloating. According to Tara Coleman, a clinical nutritionist in San Diego, “Ginger contains a digestive enzyme called zingibain, which helps the body break down protein. It also has a nice relaxing effect on your intestines, reducing inflammation in your colon, which helps the food you eat pass through your system more easily, and in turn, reduce the bloat and gas you experience.”
If you want to banish intestinal gas, you should also eat more fennel – its properties help your intestinal muscles to relax and allow gas to dissipate, eliminating bloating.
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You should try a Low-FODMAP diet
Irritable bowel syndrome (IBS) is the most common digestive disorder in the world that can be found in people of all ages. According to medical experts, the causes of IBS are still unknown, but the symptoms can be managed through a diet low in fermentable carbs. Before adopting this type of diet, it is crucial to make sure that you actually have IBS, so ask your doctor about this.
Here are some foods that are naturally low in FODMAPs:
- For protein you can opt for: chicken, beef, fish, pork, tofu.
- For whole grains you can try: brown rice, maize, buckwheat, oats and quinoa.
- For fruits you can choose: bananas, blueberries, kiwi, strawberries, mandarins, oranges.
- For vegetables you can opt for: carrots, eggplant, kale, tomatoes, spinach and zucchini.
- For nuts and seeds you can include: almonds, peanuts and walnuts.
- For dairy you can try: cheddar cheese, lactose-free milk and parmesan.
- For beverages you can choose: black tea, coffee, green tea and water.
Nevertheless, one of the most important things that you have to keep in mind when it comes to choosing your foods is that there are many processed foods that actually contain FODMAPs, so you should limit or avoid them.
Before changing anything in your diet or something that can affect your lifestyle and overall health, you should seek the opinion of your doctor first. The truth is that some changes can have a negative impact on your health, even though you think you are healthier. For example, vegetarians who want to follow such a diet are more likely to suffer from protein deficiency because they limited foods that actually contain proteins, such as beans and lentils.
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