Puffiness and gases during the diet .. foods to be avoided and their most appropriate alternatives

Some people use to eat fruits and vegetables in the diet systems, but a feeling of increased gases and flatulence may be accompanied by this process, causing the demand about the foods that should be avoided to reduce the irritation of the stomach. Dr Christine Naguin, family health doctor at the Mayo Clinic, in Jacksonville, Florida, said it is necessary to eat foods rich in fiber slowly in the diet to prevent bloating and stomach pain, and emphasize that the fruits and vegetables that provide fiber are very important; It is a step on the right path to control cholesterol, blood pressure, blood sugar and the general weight of the body. It should be noted that the amount of fibers that each person should depend on the age. Generally, men of 50 years or less should be 38 grams of fiber every day, while women at this age have to target 25 grams per day. With age, the recommendations decrease in eating fibers, as men of 51 years or longer have to target 30 grams of fiber each day, while women have to target 21 grams per day. Some foods and drinks may also provoke a greater digestive disorder and advised Najwin to avoid some common causes of damage, to succeed in pursuing a beneficial lifeline system. Fruit has a high content of fructose. Many people avoid fruit; Because it contains sugar, including fructose and sorbitol, which can cause infections and gases, but the fruits contain important fibers for a healthy diet, and also contain vitamins and beneficial minerals. Instead of fruit rich in fructose such as apples, pears and watermelon, choose bananas, oranges, melons and dark fruits, such as black berries, blue berries and strawberries. This fruit contains large anti -oxidants. Beans and lentils, although beans and lentils are excellent sources of protein and fiber, but these foods also contain complex sugars called low sugar, which are sugars that cause bloating and gases as it passes through the digestive system. To reduce the amount of sugar, always wash the canned beans and make sure you cook completely, cook the beans until it becomes very tender to reduce gas production. There are alternative options that are easy to digest and do not cause much bloating, including Tofu, Timby or Quinoa. Dark green leafy vegetables, broccoli, brussels and cabbage cabbage are one of the most difficult foods in digestion because it contains complex fibers that tend to ferment in the stomach, causing gases and bloating. There are alternative foods rich in nutrients and easier on the stomach, and it contains dark leafy vegetables such as curly, spinach and Swiss cooking. Onions and garlic can be many derivatives of the gender of garlic, including garlic, red and yellow onions, difficult to digest; This is because it contains a substance called the fruits that cause in the stomach yeast and nausea, bloating, gases and diarrhea. To reduce the sensitivity to this substance, tired the vegetables well or soak in the water for a period of at least 15 minutes if you eat raw. You may also experience the use of these foods in the form of powders, although some people also have an allergy to them, and to add taste to food dishes, seek alternatives such as celery, fennel, lengths and perennial garlic, and you can add spices and other herbs such as basil, ginger and marjoram to add taste without fear of digestive problems. You can reduce the problems of bloating and stomach disorders by making simple adjustments, and the following a few extra tips: Eat a larger number of meals with a small amount of food in each meal. Instead of eating big meals, eat meals with less food more times throughout the day. This approach helps the digestive system to treat food with higher efficiency, reducing the chances of swelling. If you eat slowly .. if it takes longer to chew the food completely, it will help you to ensure that foods in your mouth are disintegrated, which helps to digest and reduce the pressure on the stomach. It also helps you avoid excessive eating, causing more unnecessary pressure on your digestive system, causing more bloating. Keep your body moisture .. Make sure you drink enough water daily to support healthy digestion. Adequate moisture helps to move foods easily during the digestive path. Avoid soft drinks. Soda and other soft drinks increase access to the digestive system, causing more bloating and gases. Instead, drink distilled water, ordinary water, or try mint, chamomile or ginger tea after meals, which help support digestion and calm the stomach. Keep a dietary note .. at a time when your diet adjusts, try to follow what you eat and what you feel after eating, by registering in a diet. This procedure will help you identify foods that cause certain stimuli, and enable you to make more changes for your comfort. Fiber has many benefits .. including improving the health of the digestive system over time, but if the feeling of bloating, gases or other infected disorders continues, he speaks to the primary healthcare specialist, and it will be able to exclude the types of allergies to food or other cases.