In your daily life, sentences such as “My stomach swelled up like a balloon”, “No matter what I do, I can’t get rid of bloating”, “Gas pain will kill me” are very common. If you use it frequently, you are facing the problem of gas and bloating. Well, what could be the causes of the seemingly minor problem that many of us ignore? Emel Terzioğlu Arslan gives clues about what causes gas and bloating and how to solve this problem naturally.
Get your lactose intolerance checked
One of the most common causes of gas and bloating problem is lactose intolerance. In other words, the person’s lactase enzyme is missing or absent. In other words, if you have a lactase enzyme deficiency, you may experience gas and bloating problems, even severe diarrhea and abdominal pain attacks, since you cannot digest the lactose (milk sugar) found in milk and dairy products. Therefore, if you are lactose intolerant, it is useful to choose lactose-free products.
Make sure that the consumption of fiber and grain foods is balanced
Another reason is that complex carbohydrates such as fiber foods and multigrain foods are not digested and pass into the large intestine and cause fermentation. This causes a very serious gas formation and bloating. However, it is not right to completely remove these foods from your eating habits. What needs to be done is to remove the foods you have intolerance from your diet at appropriate times by a specialist dietitian and add them later. In addition, some foods can cause bloating in the body, but after a while, it may not bother you with the adaptation of intestinal bacteria.
Do not forget that food allergies can also cause gas problems
It is also useful to pay attention to allergenic foods. Allergen foods such as eggs, peanuts, strawberries, soy, wheat, cow’s milk and shellfish can show their effect on the person with bloating. If your body overreacts to these foods, you can take a break from their consumption for a while.
Raw vegetables and fruits have high gas-forming properties
Raw vegetables and fruits can also cause bloating and gas complaints. In addition, foods such as onions, garlic, cauliflower, broccoli, peas and legumes are also very high in gas-forming properties. Therefore, especially during periods when your complaints increase, staying away from these foods helps to reduce complaints.
Fizzy drinks do not reduce bloating!
Fizzy drinks consumed with or after meals can worsen the condition. Sometimes, drinking mineral water after meals in order to reduce these complaints will also increase your complaints, contrary to what is known.
So, what to do?
It is not possible to completely solve the problem of gas and bloating, but you can minimize this problem with a few simple changes in your diet and lifestyle.
Here are some precautions to take and a few tips to follow:
- Take probiotics: The most important thing you can do is increase your probiotic intake. Take advantage of natural foods such as kefir, yogurt, homemade sauerkraut (low salt) and probiotic supplements.
- Don’t eat fast: Another important step is not to eat fast. Eating in a hurry and chewing poorly will increase the formation of gas and bloating. For this reason, you should consume food calmly and slowly after thoroughly chewing it.
- Move: You should definitely increase your movement. Sitting for a long time can cause gas in the stomach. It also negatively affects the bowel routine. Getting up occasionally and taking short walks helps digestion.
- Drink water: It is very important to drink plenty of water. Because dehydration of the body causes intestinal laziness and this causes bloating. Keep your water with you during the day and try to drink it often.
- Consume foods that are good for bloating: Include foods such as pineapple, cucumber, parsley, ginger and mint, which are good for bloating, in your diet. These foods will help reduce gas and bloating complaints. On the other hand, try to drink fennel, anise and chamomile tea after meals. In particular, fennel helps to relax the muscles in the digestive system and prevents gas compression.
- Add cumin to your meals: Cumin is important . As I mentioned above, adding cumin to foods with high gas-forming properties reduces the gas-forming properties of these foods.