7. Put the vegetables on the heat treatment
Vegetables have many health benefits, but in addition to soluble fiber, they are rich and insoluble. These compounds help the food to pass through the digestive system more easily, but it is difficult to break down and lead to gas and abdominal swelling.
The solution is simple: consume heat-treated vegetables more often. Cooking helps soften the fiber content of vegetables and makes them more digestible. Cooking vegetables have bad fame because some of the heat-sensitive or water-soluble nutrients in them are lost. However, there are thermal treatment methods where these important nutrients are retained: steam cooking and stirring.
If for some reason your only option is to cook the vegetables, cook them, use the rest of the water for soup or stew. So part of the beneficial nutrients will still reach your plate.
8. Consume more fiber
The cause of gas and swelling may be constipation. Constipation is a common problem with digestion, which according to the prevailing recommendations is solved with increased fiber intake.
It is best to bet on soluble fiber, as it is best absorbed by the body. They also retain water (in the good sense), which helps to relieve diarrhea (another contributing factor to gas and discomfort).
9. Be careful with fats
High-fat foods (even healthy fats) can also be a major cause of abdominal swelling. Beans, legumes, and even whole grains (not fatty foods but likely to cause such symptoms) can slow down digestion, which is great because you feel better for a longer time. Unfortunately, however, this may also be a problem provided you tend to swell. If this is the case, try limiting beans, whole grains and other high-fat foods such as peanut butter, red meat, cheese, nuts, and fried foods.
10. Intolerance / Allergies
If your body has an intolerance or an allergic reaction to a particular food, it could easily be in the form of swelling and gas. The most common food intolerances and allergies are related to dairy products (lactose), cereals (gluten and other cereal proteins), eggs, nuts, and seafood.
If you suffer from abdominal and gas swelling, try to exclude one of the foods listed above from your menu for a few weeks. If you notice that your symptoms are reduced or are completely gone, it is a sign that you are most likely intolerant to the food.
Do not worry if you have to completely change your diet. Surely there are other healthy alternatives to the food you have removed. Ordinary fresh milk could, for example, be replaced with almond or soy milk. If you find that you are intolerant to gluten on the market, pasta and cereals are available.
Sometimes the health and comfort of the digestive system are easily achievable, and all we have to do is replace one meal with another.
11. Find out if you suffer from irritable bowel syndrome
Irritable bowel syndrome (IBS) is considered to be the most common disorder in digestion, affecting about 14% of all humanity. Abdominal discomfort, diarrhea, abdominal pain, discomfort, and constipation are among the most common signs, and 60% of people suffering from this disease determine abdominal swelling as the most unpleasant of all symptoms.
Fortunately, there are ways to treat IBS and they do not include severe medicines or medical procedures. As you may think, the best treatment for irritable bowel syndrome is a food change. There is one word (or rather an acronym) that you need to remember: FODMAP - fermentation, oligo-monosaccharides, and polyols.
FODMAP encompasses compounds defined as "indigestible carbohydrates," and people with IBS should avoid foods high in FODMAP. Here are some examples of such foods:
The complete list of high-FODMAP foods is quite long, so if you find yourself suffering from irritable bowel syndrome, check out what products are contraindicated before heading to the supermarket. A diet without FODMAP foods can be a challenge, but it's worth the effort because it's still about your health and comfort.
12. Food supplements for the digestive system
Sometimes changes in the diet do not affect the swelling of the stomach or are too difficult to perform. In this case, you may want to look for supplements to improve digestion, which will also affect blogging and swelling of the abdomen. There are two types of add-ons that you can target: digestive enzymes and probiotic supplements.
Digestive enzymes help break down digestible foods. There are several types of enzyme supplements such as lactase, amylase, and protease. Find out which foods cause your digestive problems and choose the most suitable enzymes for them.
Probiotic supplements help natural bacteria in the digestive tract. If these bacteria do not work properly or if you have too few good digestive bacteria, the food will not be absorbed normally and will form gasses. Probiotic supplements allow your natural bacteria to function better and replace missing bacteria. They support the normal course of food through the digestive tract and reduce gas.
Still, there is still no clear opinion as to whether probiotics help with abdominal swelling (according to some studies, but others do not), but all current studies claim they are an excellent collaborator in the fight for the reduction of gas.
13. Keep a diary
Despite the different tips above which foods should be avoided and which foods to eat, sometimes all you have to do is take things in your own hands. Each person's body is unique, so what causes one's problems may not be relevant to another.
At the same time, there are plenty of potential sources that may be responsible for the swelling of your stomach. Tracking and recording symptoms is a quick way to get to the root of your digestive problems. You do not have to record calories, just mark what kind of food you consume. Pay attention to all the symptoms you have and the time you are experiencing. Then consider whether they are related to the foods you consume.
You may notice that some of the above-mentioned "problem foods" are really problematic for you, or that only a few of them are. Use your diary to make the most accurate conclusions, then try changing your diet accordingly.
14. Reduce stress
Stress hormones are the cause of many of the human ailments, including swollen stomach and gas. Although stress is hardly the only factor, it may contribute significantly to the swollen stomach.
If you feel restless, nervous or worried, give yourself some time to calm down. Take a stroll, clear your head from the thousands of thoughts, listen to your favorite music, or watch a movie. Once your mind is more relaxed, you can return to the problem that has stressed you and try to resolve it.
15. Visit a doctor
When it comes to digestive problems, self-diagnosis may be enough to deal with them. This is because there are many ways to find the causes of swelling of the abdomen and the gas. After making the appropriate changes to your diet, they often disappear. However, if your problem persists, it is best to consult a doctor.
Provided that your symptoms are severe or your diet has not brought the expected results, you may be worrying about more serious or chronic conditions. In these cases, an expert's opinion is imperative, so do not hesitate to visit your GP.
End of part 2.