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Foods That Cause Bloating And How To Prevent

Bloating is one of the body's signal that indicates the diet consumed less precise, or disturbance in the digestive tract. In fact, the body can not produce gas, so that gas in the stomach usually comes from external factors. In general, there are two basic causes gas in the stomach, which is due to swallowing air, including air from carbonated drinks and usually cause belching. In addition the bacteria that normally live in the intestines healthy. These bacteria will convert undigested sugars into gas. If the air excess is not relieved by belching or fart, it's a sign you're bloated. But, by knowing the cause, actually we can avoid bloating.

Actually, bloating usually not a serious health problem, but this condition will make you feel uncomfortable. However, bloating can also be early symptoms of health problems. Therefore, if often experience bloating, immediately consult a doctor, to find the source of the problem. Foods is one  of bloating cause. Gas content in food that can cause flatulence. But, that does not mean the food is not good for you, the fact that many of these foods that contain fiber and including healthy food. The following seven types of food that can cause bloating.



1. Nuts: Dried beans and nuts are high in fiber, if consumed in large quantities can cause the formation of gas. Nuts contain nutrient-rich, so it is included in a healthy diet. Therefore, you should keep taking them, just start with small portions and gradually increase the portion.

2. Cabbage group vegetables: Broccoli, cabbage, cauliflower, and kale also contains high levels of raffinose (which is difficult to broken fiber), which can cause gas and bloating, but also high in vitamins, minerals and antioxidants. Consumption in small portions, so that your digestive system is much easier to make adjustments. Steaming vegetables also can do, to reduce the effects of gas in the stomach.

3. Soft drinks: carbonated beverages such as soft drinks, can make you bloated because basically you swallow air. You probably will release some of the gas by burping, but others remain trapped in the stomach. In addition, chewing gum, sucking candy and eating or drinking too fast will produce the same effect.

4. Greasy food that is high in fat: Eating high-fat foods can also make flatulence. Because the fat will slow down the performance of the stomach, so it will empties into the small intestine. So, the consumption of fatty foods may be okay, but eating greasy foods may be more pronounced effect in your stomach. Not much can be done, just waiting bloating disappeared from the stomach, and then adjust your next portion.

5. Foods with sweeteners: alcoholic food sweetener, such as soorbitol, mannitol, and xylitol can make flatulence, because the food can not be digested, so it is fermented by bacteria in the digestive tract. Alcoholic sweetener is commonly used in sugar-free gum and some low-calorie foods.

6. Milk and its derivatives: Milk and dairy products can cause discomfort and bloating in people who have lactose intolerance, which is unable to digest milk sugar. To fix this, you can eat lactose-free milk or soy milk consumption. To be more safe for your health, consult first with a doctor.

7. Wheat: Wheat is actually consumed because it is rich in fiber and nutrients. However, the fiber in combination with starch will make flatulence, especially if you eat them in large quantities. The good news is, your digestive system will adapt to the extra fiber, thus reducing flatulence piecemeal.

Try to avoid or prevent bloating in the following ways:

  • Beware rafinose: rafinose is the sugar contained in broccoli and beans. The body can not absorb or digest these sugars, but healthy bacteria can turn it into gas. There are enzymes that break down sugar, but is not very effective.
  • Do not underestimate the lactose intolerant: Women or men who are sensitive to lactose (the sugar in milk), usually often experience bloating. Seek alternative dairy products that make a comfortable stomach, such as yogurt.
  • Avoid simple carbohydrates and sugar, these include sweet foods like candy and cookies.
  • Eat slowly: Eating quickly can cause more air is swallowed and cause bloating and gas.
  • Do not use a straw. Each time the siphon, the air will be attracted, and swallowed into your mouth. This could create the same problem as eat quickly.
  • Avoid carbonated beverages. Bubbles in these drinks is gas.
  • Reducing artificial sweeteners: For most people, the artificial sweeteners can cause gas and bloating. Reduce by selecting foods labeled sugar-free, materials called "sugar alcohol" could be a problem.
  • Reduce fructose: Fructose is a natural sugar found in fruits, honey and some vegetables. Foods with high levels of fructose can make flatulence for some people. Corn syrup containing high fructose is also commonly found in processed foods and sugary drinks, which becomes a contributor possibility of discomfort for some people.
  • Make a note: Bloating is a very individual response. If you are among those who often experience this, you should take careful note of food and beverages consumed, as well as noted the conditions that seem to cause discomfort in your stomach.

Although bloating is often experienced can make you avoid fibrous foods, but in fact it is actually detrimental. Avoiding fiber can cause constipation. Conversely, if you have tried all these suggestions and still can not identify the cause of bloating in the body, you may need to consult an expert. For certain people, the problem may not be the actual gas, but their perception of the gas so that they are more sensitive to certain foods or beverages. Prevent and avoid bloating is much better than treat it. But if you have experience it, there are also few ways how to get rid of bloating.

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