The Gas Problem: Understanding Bloating and Discomfort
Your body makes gas – that’s just a fact of life. In fact, scientists estimate that an average person passes gas 12 to 25 times a day. However, when that gas builds up and causes bloating and discomfort, it can be a whole other story. Not only is it embarrassing, but it can also be painful. What’s more, bloating isn’t just limited to unhealthy foods. In fact, some of the healthiest foods in the world can contribute to the problem. Here are three such foods that can cause bloating:
Apples: The Fruit That Can Turn Sour
There’s a reason why an apple a day keeps the doctor away – they are packed with vitamins, minerals, and fiber that can help with constipation. Apples also contain an important antioxidant called quercetin. However, they are also rich in two sugars called sorbitol and fructose. Not everyone’s body can tolerate these sugars, and when they don’t break down properly, gas is produced.
The solution? Eat apples in moderation and as a snack in between meals. This can help your body get used to them without causing bloating and discomfort.
Cruciferous Vegetables: The Nutritional Powerhouses
Broccoli, cabbage, and kale are all part of the cruciferous vegetable family. These vegetables are nutritionally dense, rich in minerals and sulfur-containing compounds that can help fight cancer and boost the immune system. However, they are also high in raffinose, a sugar that can’t be digested until bacteria in the gut break it down, producing gas.
To avoid bloating, it’s best to eat these vegetables in small amounts, regularly. Cook them instead of eating them raw, which can soften the fiber and shrink the veggies, taking up less space in your stomach.
Beans: A Leguminous Conundrum
Beans are a healthy choice, packed with plant-based protein, vitamins, and minerals. They can help lower blood pressure and are low in fat and cholesterol. However, beans also contain various fibers and sugars that the human body has difficulty absorbing. Most of these fibers and sugars break down in the gut, leading to gas production.
If you love beans, eating them in small quantities can help your body adjust to them gradually. Alternatively, you can combine them with whole grains like rice to make them easier to digest.
In conclusion, if you’re a fan of apples, cruciferous vegetables, and beans but have problems with gas, eating them in moderation over time can help your body get used to them and reduce bloating and discomfort. Remember, the key is to start slow and be patient. After all, there’s no need to give up these healthy foods completely – just find a balance that works for you.