To Prevent Bloating: Simple Rules for Vegetable Lovers 0 7

Want to eat healthily, but sometimes even a serving of cabbage causes bloating and pain? In fact, the problem is not with the food, but with the functioning of the gastrointestinal tract. And this can be fixed.

To maintain a normal weight and ensure the gastrointestinal tract works properly, one needs to eat a variety of foods. Doctors recommend avoiding strict diets, as where there are strict limitations, there are also painful breakdowns. Eat candies and bread, but let the foundation consist of vegetables, fruits, and greens.

However, it sometimes happens that after eating meat and rolls, there is no discomfort in the stomach, but as soon as you eat legumes or cabbage, bloating and pain immediately appear. Is it the "bad" vegetables? Not at all, says endocrinologist Veronika Savenko. All problems arise from intestinal sensitivity.

"When a person eats legumes, cabbage, or onions, their body receives a lot of fermentable carbohydrates. Intestinal bacteria actively consume them, leading to gas formation. With a sensitive intestine, this is felt as pain and distension," explains the doctor.

What to do if you want to eat vegetables and peas, but your gastrointestinal tract won’t allow it? First, always remember about cooking. Tomatoes, carrots, and bell peppers can be stewed or baked. It won’t take much time, but everything will be well absorbed.

Second, legumes should be soaked for at least 8-12 hours beforehand. Also, ensure that lentils or beans are well cooked. Don’t eat in large portions. It’s better to limit yourself to 2-3 tablespoons to ultimately avoid bloating. By the way, canned products are often tolerated more easily.

Third, accustom your body to plant-based foods. Don’t do it abruptly; the intestine needs time to adapt. After eating, it’s worth walking a bit, as movement helps the gastrointestinal tract work better, which is also important for proper absorption.

And one more rule: learn to eat slowly. This way, you will not only be able to control your feeling of fullness but will also swallow less air, thus the feeling of distension will gradually diminish.

"Often, it does not mean that plant-based food is unsuitable for a person. Monitor your diet, properly adapt your intestine, and treat constipation if necessary — you will see how the feeling of bloating will pass," says the doctor.

Important: if you experience sharp stabbing pain after eating, have a fever, feel nauseous, or cannot go to the bathroom, these are serious reasons to call an ambulance. Remember that abdominal pain can be very dangerous and sometimes requires urgent treatment by a surgeon.