Sometimes when we finish eating we feel heaviness and swelling in the stomach which causes us to feel a swollen belly, which besides being uncomfortable, is not very rewarding.
Gases and swelling after eating they are usually due to the type of food consumed, the way they are cooked and the rhythms of the meals. Upset that should be temporary, but can become normal if you do not take into account these tips:
-Comer with time and in a pleasant environment: We need at least 20 minutes and an environment away from noise strong and arguments, because stress reduces the production of gastric acids. This is essential for good digestion.
- Chew well: When eating fast, more air is swallowed, which partly explains the abdominal swelling. By not chewing enough, carbohydrate-rich foods that require mixing with saliva for pre-digestion become almost intact to the intestine and their digestion causes fermentations that result in undesirable gas.
Starting the meal with salads and eating with chopsticks helps eating more slowly and improving digestion, while often eating less because the sensation of satiety is perceived earlier.
-too many fritters. A menu that abounds in breaded, fried potatoes, croquettes, exceeds with fried foods. This is the cooking mode with which the food absorbs more oil. Digesting fats requires more digestive work, is more expensive and has a feeling of fullness or swelling after each meal.
You have to prefer to cook food on the grill, baked or steamed. However, with exceptions, it is recommended to absorb less oil when frying, add very dry food to very hot oil (but not to smoke), use olive oil (less impregnated food) and let the fried ones rest on absorbent paper to soak the excess oil.
- Be careful with mixtures . Avoid combining meats with dairy, for example. In fact, it is recommended to moderate the consumption of dairy products in our diet, because in excess they can cause bulging of the belly. In addition, many people have difficulty digesting lactose.
-Bubbles swell. Drinking drinks with gas inflates the belly. If they are also sugary, calories are ingested that add energy and contribute to weight gain. Sparkling water, although it has no calories, can also cause that bloated gut feeling, more if taken during meals.
- Mince between meals: It also favors stomach swelling, if what we eat are industrial and high-fat bakery products. The most advisable thing is to eat fruit, since the sugars it contains ferment in the stomach and pass almost intact to the intestine, where they are absorbed more quickly. In this way, intestinal mobility is facilitated, preventing the formation of gases.
-Fiber neither too much nor too little. The fiber, like everything, should be taken in its proper measure. Eating little is associated with constipation, but eating more fiber than the body tolerates is also counterproductive, as it can cause diarrhea and abdominal swelling.
- Walk a bit after eating: Have lunch already Then sit down is very bad when it comes to digestion. Taking a 15-minute walk can be a perfect solution so that afterwards we do not feel bloated. At dinner time, it is best to forget heavy meals, sleep much better and get up with a flatter stomach. Also avoid eating lettuce at night because although you may not believe it, it can be very indigestible. If you can go for a walk after dinner it is also very good. It is important that this exercise be moderate, because running or walking too fast would have the opposite effect
-Lack of digestive strength. Eating all refined foods, that is, made with non-wholemeal flours, such as bread, cookies, pasta, breakfast cereals or rice itself, leads to the depletion of digestive enzymes by the digestive system itself. that the ingested foods are devoid of them. This results in a lower digestive force that explains, to a great extent, abdominal swelling and gas. The consumption of whole foods is very beneficial for health. In addition to the nutrient density of these foods is greater (have more vitamins, minerals, fiber and antioxidants), provide enzymes with positive effects on the digestive system to combat the swollen belly.
-I do not like the salads. Enzymes in food are destroyed, to a large extent, by the action of heat, that is, by chance, cooking, heating or frying food. When you do not have the habit of eating salads and fresh fruit, over time you can lose digestive power due to a lack of digestive enzymes.
- Drink a glass of warm water at the end of each meal . It favors the dilation of the digestive tract, increasing the blood flow, with which the food is digested more easily. Likewise, drinking an infusion a day accelerates the digestive process and helps us eliminate toxins.
- Exercising the body is also important . You can perform abdominals daily, about 20 minutes a day. It will also help you not to swell, to gradually get a flatter belly.
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