Everyone may have a problem with flatulence. There is air in our stomachs, but when we swallow too much air in the food or eat foods that are prone to gas, it will cause too much gas in the stomach and cause flatulence. Common symptoms of flatulence include bloating, as well as frequent deflation and snoring, which not only cause discomfort but sometimes embarrassment.
Some common foods are particularly prone to flatulence because they contain specific ingredients. When the problem of flatulence is serious, it may be reduced.
Four types of foods that are prone to flatulence
Beans are one of the most prone to flatulence. Because beans contain a lot of oligosaccharides, such as raffinose. These sugars are complex in structure and are not easily digested. When it reaches the large intestine, it is broken down by bacteria in the large intestine to produce hydrogen, carbon dioxide and methane gas, which are then excreted through the rectum.
However, beans are an indispensable food in our diet, such as soybeans, peas, kidney beans, red beans, black beans , which are often used in meals, and these beans are rich in plant protein, minerals and other nutrients. How to balance intake?
There is a simple way to reduce the gas production of beans: soak the beans in hot water for 3 to 5 hours, and the soaking process can reduce the oligosaccharides. Then pour off the oligosaccharide-dissolved water, cook it, and try to extend the cooking time. Long cooking also helps to reduce indigestible sugars.
2. Fruits and dried fruits that are easy to produce
Common fruits that cause flatulence include apples, pears, mangoes, peaches, and plums. These fruits contain sorbitol and water-soluble dietary fiber, which are hard to digest and easy to produce. Unlike water-insoluble fibers, water-soluble dietary fibers can be broken down by intestinal bacteria to form a gas. If you have flatulence, you can eat less of this type of fruit.
The dried fruit we eat often contains more concentrated fructose and fiber, and eating too much can also cause flatulence. Some of the dried fruit is treated with sulfide, and after being eaten, the exhaust will have a sulphur smell.
Fruits such as pineapple, kiwi, avocado, raspberry, and papaya are not prone to flatulence.
3. Gas-producing vegetables
Vegetables that are prone to flatulence include cabbage (cabbage), broccoli, onions, and leeks. These vegetables contain indigestible oligosaccharides or fructans.
Cereals such as oatmeal and brown rice contain oligosaccharides, cellulosic, and starch, which are easy to produce gas in the intestines.
In addition, bubbling drinks, such as soda water and sparkling water, because they contain carbon dioxide, allow you to swallow excess gas while drinking, and are also prone to snoring and venting. People with lactose intolerance should be careful about milk and dairy products because the body of such patients cannot produce enough lactase to digest lactose in milk. Almond milk and coconut milk can be used instead of milk.
How to reduce flatulence?
The following methods can improve the flatulence :
- Add ginger, star anise, cumin, nine-story pagoda, mint,
andother spices when cooking. These spices can help regulate digestion and help reduce flatulence.
- Chewing slowly while eating. The mouth is the first stop for food digestion. Chewing food can reduce the burden on the digestive tract. At the same time, try to avoid eating, not to laugh, avoid eating the air together.
- Get up and move after a meal to stimulate gastrointestinal motility and help digestion. Usually, maintain the correct standing position, sitting position, close the lower abdomen, straighten the waist, can also improve the problem of flatulence.