Which foods cause bloating, and how we can reduce that
Beans
Beans contain high fiber with oligosaccharides- a carbohydrate type filled with sugars that rarely digest. It causes fermentation and excessive gas. To reduce this effect, I advise you to soak the beans before preparation. Or eat black-eyed peas that are easier to digest.
Wheat
Wheat contains high fiber amounts. However, it is the insoluble type that takes longer to break down. It takes more time in the stomach, leading to upsets caused by gas buildup. I recommend substituting it with other farm grains, including oats that easily digest.
What’s going on in our gut when we eat these foods?
Usually, the GI tract is filled with gas or air. The stomach feels heavier as if filled with more food yet it lacks enough room to accommodate that food.
Can we reduce their impact without cutting them out and losing their health benefits?
Of course, yes. For example, cooking vegetables and other foods for easier break down. I also recommend peeling fruits, such as apples to prevent bloating. Chewing food better and drinking more water can also ease digestion.
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