Swollen stomach, bloating, flatulence, are you suffering from this type of inconvenience and you don’t know how to remedy it? A gastroenterologist reveals the two types of foods to reduce in your diet to improve the situation. We tell you everything!
The feeling of a swollen stomach or bloating is very often due to an accumulation of intestinal gas in the small intestine. Although it is not medically serious, it remains very unpleasant and can even cause very severe pain if these gases are not properly evacuated. You should know that a normal person emits between 13 and 21 flatulences per day, the very normal “farts” always occurring a little after meals in order to help evacuate the air ingested while eating. Most of this flatulence is completely odorless.
But what happens when it becomes too much and bloating disrupts daily life? A gastroenterologist, William John Bulsiewick then reveals his tips for reducing this discomfort as quickly as possible. If some tips are already known, such as eliminating industrial cereals from our plates at breakfast, or taking the time necessary on the toilet when having a bowel movement, others are less so. You should know that by regulating your diet, you can easily remedy this bloating in a very short time.
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These two categories of foods to regulate
According to this doctor, if you want to reduce your bloating, you just need to reduce the proportion of two types of foods on your plates: FODMAPs and fiber.
But what are FODMAPs? If we take the acronym in detail it means: Fermentable, Oligosaccharides, Disaccharides (lactose), Monosaccharides (fructose), And Poyols. To put it briefly, these are carbohydrates which will be fermented by bacteria in the colon and therefore cause flatulence and bloating. What are found in FODMAPs? This represents fruits and vegetables with a high fructose and low starch content such as melon, peach, apricot, fig, prune, onion, shallot, mushroom, Brussels sprout or even leek. There are also oligosaccharides such as cashew nuts, pistachio nuts, legumes or even soybeans, lactose with cream cheese, classic yogurts, or cow’s milk as well as cereal products based on wheat or barley.
Finally, it is also advisable to limit foods rich in fiber such as whole-grain products for a certain time before slowly reintroducing them into the daily diet.
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