Increase fiber gradually
Supplementing fiber is a very good nutritional target for the gut and cardiovascular system. However, consuming too quickly or improperly processing it can easily cause the digestive system to be overloaded, causing a feeling of bloating and gas.
The gut microbiome takes time to get used to the newly ingested fiber. Instead of suddenly changing the entire menu, you should supplement little by little.
Start by adding a source of fiber-rich food each time such as green vegetables, beans... For example, eat about half a cup of beans several times a week.
Maintain this amount and monitor the body's reaction for 1-2 weeks before increasing further. After a few weeks, intestinal bacteria will adapt naturally, helping to significantly reduce gas and bloating.
Soak dried beans and lentils thoroughly before cooking
Beans often contain oligosaccharides - a type of carbohydrate that is difficult to digest and is the main cause of bloating and abdominal distension.
These compounds have the property of being soluble in water, so thorough soaking will eliminate some of the gas produced during digestion.
Regarding the processing method, you can soak dried beans in water for 8 - 12 hours, then completely remove the soaked water and wash them again with clean water before cooking.
Take a light walk after each meal
Light exercise is a natural method that helps the digestive tract contract rhythmically, supporting the circulation of stagnant air. When the body moves, air bubbles in the digestive tract will escape more easily instead of accumulating and causing abdominal tightness.
Just spend 10-15 minutes walking leisurely after meals, especially high-fiber meals, you will significantly reduce bloating, belching and discomfort.
Consult a nutritionist when necessary
Many people often voluntarily continuously cut out food groups from their diet when experiencing indigestion symptoms. Incorrect dieting can easily lead to a lack of nutrients and create additional psychological stress in eating.
Consulting with a nutritionist helps you determine exactly whether your body is really intolerant to food, thereby building a methodical menu adjustment roadmap without excluding excess food.
