7 Steps to Recognize and Get Rid of Bloating! Nutritionist reveals: Eat less of these 4 gas-producing foods

Stomach bloating is a common discomfort for many people, and its root cause may come from many aspects, and we often can’t figure it out. Let’s see how to relieve this discomfort and improve our appetite through diet and lifestyle habits.

Possible causes of bloating?

① Indigestion

② Overeating

③Eat quickly

④Drinking too much carbonated drinks

⑤Eating gas-producing foods

Foods that may cause bloating?

Beans

-Contains indigestible sugars

dairy

- People who are allergic to lactose may experience bloating due to the lack of digestive enzymes in the body

High-fiber foods

-Although good for health, excessive intake may lead to gas accumulation Ex. Whole wheat and oats

Carbonated drinks

-Sparkling drinks can increase gastrointestinal tract

Foods that relieve bloating?

ginger

- Promote digestion and help reduce bloating

coriander

- Helps relieve gas and stomach discomfort

Cumin

- Dispels gas and promotes digestion, relieves bloating

(Photo provided by nutritionist Zhang Yuxi)

(Photo provided by nutritionist Zhang Yuxi)

(Photo provided by nutritionist Zhang Yuxi)

A drink to relieve bloating?

Mint tea

- Relieve bloating and indigestion

Warm water

- Promote digestion by relaxing the digestive tract muscles and reduce bloating

Ginger Tea

- Promotes bowel movements to help relieve bloating and discomfort

Fennel tea

- Promote gas excretion, relieve bloating and abdominal discomfort

Enzymes

- Helps break down foods that are difficult to digest, such as carbohydrates and proteins, and reduces the chance of food producing gas in the intestines

Probiotics

- Beneficial and helps balance the intestinal flora, reduce harmful gases and aid digestion

A quick way to relieve bloating?

① Eat foods that reduce flatulence, such as enzymes, probiotics, and mint tea

② Gentle abdominal massage and aerobic exercise promote gastrointestinal motility

③If necessary, ask your doctor to prescribe anti-flatulence medication

④ Keep a food diary to track and record which foods cause bloating

What diseases may be related to bloating?

① Indigestion

②Intestinal bacterial overgrowth

③Intestinal diseases

Ex. Ulcerative colitis, Crohn's disease

④Intestinal infection

⑤ Food allergies

What lifestyle habits can reduce bloating?

①Eat slowly

②Avoid using straws

③Avoid overeating

④Reduce the intake of carbonated drinks

⑤Reduce the consumption of gas-producing foods

By adjusting your eating habits and lifestyle, you can effectively reduce the trouble of bloating and get rid of the uncomfortable feeling.