Foods that cause abdominal bloating in summer

In summer We would all like to wear a flat stomach and forget about digestive problems but, in many occasions, the heaviness and the swollen gut make their appearance without knowing why. Take note because these are some of the foods that can be the cause of gas problems in summer and abdominal swelling.

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Vegetables

In summer it is usual to take elaborations with legumes such as vegetable salads, vegetable burgers or hummus. Legumes provide fiber that feeds the intestinal flora that, when fermented, the microorganisms present in the microbiota obtain energy and produce gas. Some oligosaccharides that can be found in legumes, such as stachy or raffinose, cause flatulence in the intestine so they contribute to swelling the abdomen in addition to suffering from uncomfortable gases.

Solution: Soak the legumes the night before and use the double cooking system, that is, when your stew starts to boil change the water or add cold to stop cooking and reheat. It has also been shown that An effective trick to improve tolerance to legumes and not to produce gas or digestive discomfort, is to add cumin to the preparation or a piece of something kombu to cooking. So you can enjoy your vegetable dish without abdominal discomfort, flatulence or heaviness.


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Dairy products

The cheesy tables, the glass of milk before sleeping or the yogurt of the light summer dinner may be doing you a disservice if you suffer inflammation in the gut area. Milk and dairy products such as cheese or yogurt can cause gas and bloating to some people who do not digest lactose well. The small intestine in these cases does not produce enough lactase which is the enzyme that facilitates the digestion of milk sugar or lactose.

Solution: If you are going to consume dairy opt for products without lactose so that the digestive process is not so complex and have a lighter digestion without gas problems or abdominal discomfort. Or choose vegetable milk (and its derivatives) such as rice or oatmeal.


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Artificial sweeteners

The intake of polyols or artificial sweeteners such as sorbitol or mannitol, (which you can find in candies, ice cream, chocolates, soft drinks and sugar-free gum, as usual as summer whims), are associated with abdominal swelling. When you take a food containing polyols the transit time through the intestine is prolonged, this causes more water to be absorbed in the area and the food is fermented producing gas and abdominal discomfort, that is, it will make your gut swell.

Solution: Try replacing artificial polyols or sweeteners with stevia or panela and even better, for products such as applesauce, banana or date syrup which are foods that sweeten your elaborations, such as biscuits, cakes or shakes, in a very natural way.


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Vegetables that produce swelling

The healthy food par excellence, Avocado also contains polyols that contribute to abdominal swelling. But not only avocado, cruciferous, mushrooms, mushrooms, asparagus, onions, garlic, artichokes, beets or leek are also foods that are cataloged within the vegetables that cause more gas. These are composed of oligosaccharides, disaccharides, monosaccharides and fermentable polyols also called FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols), short chain carbohydrates and alcohols that some people cannot digest properly causing then flatulence, inflammation, abdominal pain or even diarrhea.


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Solution: Choose vegetables that are proven not to have that problem and that do not cause swelling such as citrus fruits, chard, zucchini, cucumber, tomato, carrots, endives, squash, sweet potatoes, bananas, pomegranates, figs or grapes.

Heavy elaborations

The terrace, the beach bars and the meetings with friends and family are the order of the day in summer and can have more consequences than a few extra pounds. Fried foods and foods with a lot of fat, along with alcohol, the soft drinks that usually accompany them, make digestion difficult, so, If you have a tendency to suffer from abdominal inflammation or gas, avoid consuming ultraprocessed, fried, breaded foods, industrial pastries or sausages If you don't want to face heavy digestion, burning, gut pain and heaviness.

Beware of copious dinners, alcohol and fats

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Solution: Opt for real food cooked with lighter methods such as steaming, baking or grilling. There is no reason to forget the portions at the beach bar or on the summer terrace, Choose lighter proposals like steamed mussels, seafood, baked fish or tomato salads. Forget about binge eating, drink plenty of water and don't go to sleep with a full belly, have dinner a couple of hours before bedtime to avoid digestive problems and swelling.

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