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They are troublesome, tiring and embarrassing. They are most often accompanied by bloating, abdominal pain and problems with defecation. There is no one-size-fits-all remedy for getting rid of them, because their causes can be different.
Causes of stomach gas
The most common causes of gas are: improper diet, food allergies and irritable bowel syndrome.
What in our diet is conducive to gas?
If we belong to people who are often tired of flatulence, we should avoid foods that promote gas production. These are:
- lactose, the sugar present in milk
- sugars from the oligosaccharide family: they are found in beans, broccoli, Brussels sprouts, cabbage, cauliflower, dry peas and lentils
- some dissolved fibers
- starch
Problems can therefore occur even after wheat, oats, corn, potatoes, ordinary bread or pasta. In this case, rice is the least harmful. It is worth noting that even vitamin C can lead to bloating and gas if the daily dose is over 500 mg. Therefore, it is better to reach for fresh citrus fruits or peppers – natural vitamin C does not cause intestinal problems.
What to eat to reduce gas?
Gas-inducing foods cooked with the addition of garlic or ginger will help prevent the formation of an unpleasant problem. These two ingredients neutralize the negative effects of harmful products. Sometimes it is also worth reaching for special agents that cause the disintegration of gas bubbles that form in the stomach and intestines.
How to avoid gases?
Here are some tips on how to protect yourself from nuisance gases:
- do not wear clothes that compress the waist, including underwear shaping the figure
- if you smoke – do not reach for a cigarette before eating
- eat 4-5 small meals a day and chew each bite carefully to aid digestion
- choose cooked or steamed foods
- drink about 2 liters of liquid every day, in small portions, preferably before meals
- avoid reheated food, artificially colored food and all canned food
- limit fats, sweets and sweet milk, raw fruits and vegetables are best eaten in the first part of the day
- introduce new products to your diet one at a time and in small amounts to observe your reaction. In case of poor tolerance, set them aside for a few days and try again. If the problem reappears – you should give up the new products
Fiber – essential in the fight against stomach problems
A large amount of fiber in the diet, it facilitates bowel movements and accelerates the digestive process. Thanks to this, it reduces bloating and gas. The most fiber is found in wholemeal bread, figs, bran, sunflower seeds, soybeans, oranges, raisins, wheat germ and fruit.
Exercises for stomach gas
Yoga can help relieve constipation. All it takes is a simple exercise to feel better: the “knee bent to the chest” position. Lie on your back and pull your knee up to your chest. Grasp your knees with your hands and gently rock them back and forth. Then lower your legs and, still lying down, raise and bend one leg, lift your head, touch your nose to your knee. Hold this position while counting to ten. Lower your head and straighten your leg. Repeat the exercise several times with each leg.