Introduction: After the age of 40, digestive function weakens, which often leads to bloating and discomfort. In addition to being related to weakened digestion, bloating is also closely linked to many lifestyle habits.
The latest issue of the American magazine "Prevention" features an article by Dr. Patricia Raymond, a gastroenterologist in Chesapeake, Virginia, summarizing "9 Ways to Prevent Bloating."
1. Supplement with dietary fiber at breakfast. Constipation is the main culprit behind bloating. Eating a bowl of bran flakes for breakfast can supplement dietary fiber and promote gastrointestinal motility. Supplementation should include both insoluble fiber (such as wheat bran) and soluble fiber (such as psyllium husk powder).
2. Cook vegetables thoroughly. Cooked vegetables are easier to digest than raw ones. Research has found that the nutrients absorbed from half a portion of cooked carrots are basically equivalent to those from one portion of raw carrots, but cooked carrots take up less space in the intestines and are less likely to cause bloating.
3. Eat a banana. When the levels of potassium and sodium in the body are imbalanced, fluid retention is likely to occur, leading to bloating. Bananas, potatoes, and spinach are rich in the trace element potassium. Supplementing with potassium can lower sodium levels, help the body expel excess water, and prevent bloating.
4. Chew less gum. Similar to eating too quickly, chewing gum also causes you to swallow a lot of air. Excess air entering the gastrointestinal tract can increase abdominal pressure and cause bloating. Additionally, continuous chewing of gum can lead to excessive stomach acid, which in turn causes bloating.
5. Don't overeat staple foods. To store energy, the body's muscles store carbohydrates as glycogen, and storing 1 gram of glycogen requires 3 grams of water. However, most people do not need this energy storage. Therefore, eating fewer high-carbohydrate foods like noodles, pancakes, and biscuits helps the body expel excess fluid.
6. Soak beans before cooking. Legumes, cabbage, and Brussels sprouts can easily cause gastrointestinal bloating. People who are prone to bloating should try to eat less. Soaking beans overnight before cooking can reduce the problem of bloating.
7. Drink more water. Many people believe that drinking more water will cause bloating. In fact, drinking more water helps to alleviate bloating. Normally, you should drink 8 glasses of water a day. Ginger water, made by adding a few slices of ginger to boiling water, is even more helpful in relieving intestinal discomfort.
8. Avoid acidic drinks. Coffee, juice, and alcoholic beverages are all highly acidic drinks that can irritate the intestines. Drinking too much of these beverages can easily cause bloating, so it's best to avoid them.
9. Eat less spicy food. Spicy food stimulates stomach acid secretion, leading to gastrointestinal irritation and bloating. For those who are bloated, try to avoid seasonings like black pepper, chili powder, hot sauce, and vinegar.