
GET RID OF SWELLING
Getting rid of bloating doesn't seem easy, and in fact, it isn't, but there are strategies that can help you achieve it.
You know very well that there are foods that don't agree with you, you are trying to establish relationships between what you eat and what you feel after having eaten it, but you don't really know how to connect the dots.
You're not sure if it was the lentils, or the bread with aioli, or perhaps the dessert, that sweet and delicious pannacotta that you enjoyed so much, the fact is that shortly after finishing eating your belly swelled like a balloon and you couldn't help it. do to remedy it, just wait.
If all these thoughts overwhelm you, but you don't know how to act, the first thing is to learn more about foods, their characteristics, why their digestion can sometimes be complicated and how they can affect you.
When eating, make the right decisions to avoid the dreaded bloating.
There are different causes why you may notice swelling occasionally, but if it has become permanent, you should look for the cause.
The most advisable thing is to always go to the doctor, or consult with a Dietitian or a Dietitian-Nutritionist, who has formal academic training and experience in these cases.
Forget the influencers and smoke sellers (who promise to make you lose weight and lose belly with their miraculous products), because in the long run you will end up paying for it.
Functional abdominal distension is a prevalent condition that negatively affects general well-being and quality of life.
Therapy may target intestinal motility, muscle tone, microbiota, visceral sensitivity, diet, and/or psychological comorbidity. A multidisciplinary and individualized approach is recommended.
Abdominal distension and bloating are highly prevalent symptoms that affect, and have a negative impact on, patients with a variety of underlying medical and surgical disorders.
Unfortunately, in most cases, the symptoms of swelling and distension are inherently nonspecific.
With that said, let's see What is swelling and what it may be due to.
What is bloating, what exactly do I mean.
When I talk about swelling I am referring to that sensation that appears, especially in women, progressively as the day progresses.
It generates a feeling of discomfort, the clothes constrict you, and you may feel abdominal pain.
The usual thing is to wake up with a “flat” stomach, after breakfast the first symptoms begin, but it is usually later, after lunch (or meal), when the symptoms increase.
If as the hours go by you feel bloated and you don't know how to avoid it, start by making some simple interventions in your lifestyle:
- Avoid gluten.
- Eliminate dairy, or reduce its consumption to a minimum.
- Reduce legume consumption, or eliminate it for a while.
- Introduce the consumption of quality fermented foods, especially vegetables.
- Exercise regularly.
- Fast
Avoiding the consumption of certain foods can help you deal with the problem
Nutritional options to combat bloating:
- Breakfast based on fruit (red berries, kiwi, figs, pineapple, papaya), nuts, non-dairy cream (coconut-based yogurt, soy, for example) and cinnamon.
- Lunch or simple meal, first a vegetable cream with zucchini, carrot and chives, second, grilled chicken seasoned with black pepper and turmeric, with mushrooms and fresh tomato.
- Light dinner based on blue fish with white asparagus and avocado. For dessert, some red fruits.
In addition to food, it is also important to chew well, control portions and eat consciously
Some tips to avoid bloating after meals:
- Chew food well: Digestion begins in the mouth, and good chewing helps break down food and makes the work of the digestive system easier. Additionally, the act of chewing helps stimulate saliva production, which in turn can help neutralize stomach acids. Do not drink too many liquids while eating, precisely so as not to interfere with this process.
- Avoid foods that cause gas: Some foods are more likely to cause gas, such as beans, broccoli, cauliflower, onions, garlic, and certain types of fruits (bananas, plums, grapes) and cereals. If you experience bloating after eating these foods, try to reduce your consumption or look for alternatives (figs, papaya, kiwi, for example).
- Eat enough fiber: Fiber is important for gut health, but if you're not used to consuming large amounts of it, you may experience bloating. Be sure to gradually increase the amount of fiber in your diet and drink enough water to help soften your stools.
- Avoid overeating: Overeating can put additional pressure on the digestive system, which can lead to bloating. Try to eat smaller portions and make sure you eat slowly to allow your body time to process the food and your brain to send the satiety signal in due time.
- Eat foods rich in probiotics: Probiotics are beneficial microorganisms that can help maintain a healthy balance in the intestinal microbiota. Some foods rich in probiotics include yogurt, kefir, sauerkraut, and kimchi.
Diet is the key to avoiding bloating after meals
In general, the key to preventing bloating after meals is to follow a diet appropriate for each person, chew your food well, and pay attention to how you feel after eating certain foods.
Something fundamental when establishing an adequate diet is planning, without a plan we will not be able to reach our goal.
- If you want to eat legumes, make sure you soak them first and cook them properly. If they are from a jar, wash them very well.
- Add spices to your dishes, especially turmeric with black pepper, chilli, and all kinds of aromatic herbs.
- Use extra virgin olive oil as the main fat source.
- Broccoli, cauliflower and cabbages are highly recommended prebiotic foods, but if you suffer from bloating you should control their intake and pay attention to their effects when you consume them.
- Mari, A., Abu Backer, F., Mahamid, M., Amara, H., Carter, D., Boltin, D., & Dickman, R. (2019). Bloating and Abdominal Distension: Clinical Approach and Management. Advances in therapy, 36(5), 1075–1084. https://doi.org/10.1007/s12325-019-00924-7
- Lacy, B.E., Cangemi, D., & Vazquez-Roque, M. (2021). Management of Chronic Abdominal Distension and Bloating. Clinical gastroenterology and hepatology: the official clinical practice journal of the American Gastroenterological Association, 19(2), 219–231.e1. https://doi.org/10.1016/j.cgh.2020.03.056
*The texts have been written by Francesca (Missblasco).