Managing Post-Meal Bloating: Nutrition Strategies and Tips
Have you experienced discomfort from bloating after a meal and wondered how to alleviate it? This article aims to give you insights into the underlying causes of post-meal bloating and provides actionable dietary guidance for prevention.
Bloating Definition and Causes:
Bloating is the uncomfortable result of excessive air or gas accumulation in the gastrointestinal (GI) tract. Several factors can contribute to the presence of gas, including:
1. Rapid Eating: Swallowing air inadvertently while consuming food and drinks, a common occurrence when eating too quickly.
2. Gas-Inducing Foods: Consumption of foods and beverages known to produce gas, such as apples, beans, sodas, and dairy products.
3. Underlying Health Conditions: Medical issues like Crohn's disease, constipation, or weight gain may also contribute to a bloated feeling.
Foods that ease Bloating:
What you eat everyday can significantly cause one to experience bloating and other digestive issues. Even though bloating can go away on its own, you can speed up the process by snacking these foods:
1. Avocado - helps regulate fluid balance and sodium levels within the body; helping the digestive system not experience excess water retention which can cause bloating.
2. Cucumber - has high water content; helps reduce the effects of bloating by keeping you hydrated.
3. Asparagus - an anti-bloating superfood that contains high levels of asparagine and prebiotics which promotes the growth of healthy bacteria in the digestive system
4. Quinoa - Its fiber content promotes regular bowel movements, reducing the risk of constipation and bloating.
5. Brown Rice - Brown rice is a fiber-rich whole grain with a gentle impact on blood sugar. Its fiber helps regulate digestion and prevent constipation, decreasing the likelihood of bloating.
6. Zucchini - Zucchini is a low-FODMAP vegetable that's easy to digest and low in fiber. It's less likely to cause gas and bloating in individuals with sensitive digestive systems, such as those with Irritable Bowel Syndrome (IBS).
7. Salmon - Salmon is rich in lean protein and omega-3 fatty acids. They are easy to digest and do not typically contribute to bloating. Their anti-inflammatory properties can help soothe the digestive system, reducing the risk of digestive discomfort and bloating.
8. Tofu or Tempeh - Tofu and tempeh are plant-based sources of protein that are generally well-tolerated and less likely to cause bloating compared to some other protein sources. They are also low in fermentable carbohydrates, making them suitable options for individuals with digestive sensitivities or those looking to reduce the risk of gas and bloating.
Which AMGD Meals can help prevent bloating?
AMGD takes immense pride in crafting meals that are curated by our team of skilled chefs, expert dietitians, and nutritionists. These meals are packed with lots of flavour, made with fresh ingredients daily, and designed to address a wide range of health issues, promoting a healthier and more vibrant life for our customers. With this, here are the best AMGD meals for prevention of bloating:
1. Tofu-tastic: Contains Avocado and Glazed Tofu.
2. Fisherman Brown: Contains Avocado, Salmon and Zucchini
3. Hello Beautiful!: Contains Salmon and Quinoa
4. Love Yourself: Contains Tofu, Asparagus and Brown Rice
5. I Won’t Be Your Last: Contains Salmon, Brown Rice and Cucumbers
Source:
https://www.webmd.com/diet/ss/slideshow-foods-to-help-you-ease-bloating
https://www.health.com/food/best-and-worst-foods-for-bloating
https://www.healthline.com/nutrition/foods-that-help-with-bloating#foods-that-help-with-bloating
https://www.insider.com/foods-help-feel-less-bloated-2018-8#asparagus-helps-flush-out-excess-water-5
https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract/symptoms-causes#causes
https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/
