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5 foods that cause bloating

Digestion and intestines

Bloating: main causes and possible remedies

Bloating (also known as meteorism) is a rather widespread complain, especially after meals.

Typically, it manifests as a sense of excessive tension in the abdomen, often associated with mild pain and / or flatulence.

Excluding specific diseases (for which you should seek the advice of a doctor), the causes of a swollen belly may be different; among the most common ones we remember:

  • fast-eating habits;
  • binge eating;
  • abuse of fibres, which, once ingested, cause abdominal swelling;
  • physical inactivity;
  • stress.

The dream of having a flat stomach can be also undermined by a wrong diet and excessive consumption of certain foods.

Alcohol, soft drinks and legumes are among the causes of bloating

No food should be demonised or banned and a balanced diet must first of all be varied.

However, there are some foods that can promote bloating. Let us look into them together:

  • some vegetables belonging to the family of cruciferous vegetables (Brussels sprouts, cauliflower etc.) can promote the formation of gas in the course of digestion and, consequently, cause swelling. However, these vegetables are rich in vitamins, minerals and antioxidants, therefore they should not be banned, but simply consumed moderately, preferably steamed to limit possible ailments;
  • other "suspected" foods are legumes (lentils, chickpeas, dried beans); in the past also called "the poor man's meat", because of their high nutritional value, they are high in fibres and tend to ferment once arrived in our intestines. One possible solution is the cooking technique: dry legumes should be left to soak for several hours before being cooked (and water should be changed frequently). This expedient allows you to shorten the cooking time (preferably with no added salt);
  • salt, especially if used in excess, can promote water retention and interfere with the digestive process;
  • fizzy drinks and alcohol should be limited, as excessive consumption tends to cause accumulation of air in the belly, making it swell;
  • fried foods and foods rich in fats, which are difficult to digest and cause, accordingly, a sense of swelling; sometimes one can indulge in fried foods but generally it is better to prefer "light" cooking methods such as steaming, grilling etc.

Limiting abdominal gas with natural remedies

In addition to diet, are there other remedies for bloating?

To define the most effective strategy, we must first identify the causes (which may vary from person to person).

However, you can also benefit from taking herbal supplements and nutrients that help improve digestion and limit the formation of abdominal gas.

Among the plants most used in herbal medicine we recall:

The consumption of supplements containing activated charcoal can also be a valuable aid against swollen belly: coal, besides helping reduce excessive post-prandial flatulence, can indeed facilitate proper functioning of the digestive system and regulate intestinal transit.

Check out the products with plants and nutrients useful for eliminating intestinal gas.


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