Causes of eating hot salad and how to fix it

Cát Tiên (THEO indianexpress) |

Nutritionist Meenu Balaji shares some causes of bloating in salads and how to fix them.

Causes

Salad is a popular choice for meals for dieters and fitness enthusiasts. With few calories, lots of green leafy vegetables and fresh fruits, salad provides great nutrition for the body.

However, if you feel bloated after eating salad, you may have made some mistakes in your eating.

Ms. Meenu Balaji, a nutritionist at Pragmatic Nutrition, Chennai (India) shares the causes of bloating in some cases after eating salad:

foods that are difficult to digest: When you eat raw salads, the cell walls in vegetables are still intact, causing the body to take longer to digest them.

Don't chew thoroughly: If you eat salad in a hurry, the digestion of carbohydrates will not start fully in the mouth, where the enzyme amylase helps break down carbohydrates. Not chewing thoroughly can lead to bloating.

Beans and nuts: If salads have added beans or nuts such as lentils, black beans or chia seeds, these foods can cause bloating because they contain oligosaccharides, a type of carbohydrate that is difficult to digest.

Lactose: If salads contain ingredients such as cheese, yogurt or ice cream, foods containing lactose can cause bloating for people who cannot digest lactose.

Other digestive problems: If you have digestive problems such as lack of stomach acid or digestive disorders, eating raw salads can make bloating worse.

How to overcome bloating when eating salad

Ms. Balaji suggests chewing food thoroughly and paying attention when eating. Or you should eat cooked salads, such as grilled, boiled or roasted vegetables for easier digestion.

If you have digestive problems, you should check your stomach acid level because lack of acid can lead to stomach pain and bloating.

How to increase the fiber content in salads

To add more fiber to your salad, nutritionist Balaji recommends the following:

Use whole grains: Grains such as quinoa, brown rice or amaranth seeds are great choices for salads.

Add leafy greens: You can add a variety of leafy greens like spinach, kale, lettuce or arugula to your salad. If you don't like to eat them raw, you can stir-fry them.

Prioritize cruciferous vegetables: Cabbage, broccoli and Brussels sprouts contain sulfur compounds that help detoxify and increase fiber in salads.

Sprinkle nuts or seeds into salads: Walnuts, flax seeds, sunflower seeds and pumpkin seeds are rich in fiber and add healthy fats to salads, while creating a crispy texture.

With simple changes in how to prepare and eat salad, you can reduce bloating and enjoy a healthy meal without worrying.

Cát Tiên (THEO indianexpress)
TIN LIÊN QUAN

Control blood sugar with 3 delicious salads

|

To effectively support blood sugar control, you can refer to the 3 nutritious salads below.

Lose weight effectively with these 5 delicious salads

|

To lose weight effectively, you can add nutritious salads to your daily menu.

3 reasons why you can't lose weight just by eating salad

|

Even when you replace salad with your main meal, you still can't lose weight as desired? Find out the 3 reasons below.

The journey to turn Ponagar Tower into a special national monument

|

Khanh Hoa - The Government has recognized Ponagar Tower as a special national monument.

Research on Vietnamese people playing casino after the pilot period

|

The Deputy Prime Minister requested to study special policies for the development of Phu Quoc Special Zone, allowing Vietnamese people to play casino after the pilot period.

Raising growth forecast for 2025, stocks welcome large cash flow

|

Many securities organizations and companies have increased their forecasts for Vietnam's GDP growth in 2025. The stock market flourished, large-cap stocks led the increase.

Continue to reorganize mass organizations assigned by the Party and the State

|

The Party Committee of the Vietnam Fatherland Front and Central organizations will lead and direct the continued reorganization of mass associations assigned by the Party and State to operate under the Vietnam Fatherland Front, in the direction of reducing the number, streamlining the internal apparatus, and operating practically and effectively.

Buying Vietlott lottery on the day of giving birth, a worker won more than 16 billion VND

|

A man has just received the Vietlott Jackpot 2 lottery draw Power 6/55 QSMT No. 01210 with a value of more than 16 billion VND.

Control blood sugar with 3 delicious salads

Hoài Lan (dịch Eatingwell) |

To effectively support blood sugar control, you can refer to the 3 nutritious salads below.

Lose weight effectively with these 5 delicious salads

Hoài Lan (dịch Eatingwell) |

To lose weight effectively, you can add nutritious salads to your daily menu.

3 reasons why you can't lose weight just by eating salad

Trang Thùy (Livestrong.com) |

Even when you replace salad with your main meal, you still can't lose weight as desired? Find out the 3 reasons below.