Avoid these vegetables if you have gas problems.গ্যাসের সমস্যা থাকলে এসব সবজি এড়িয়ে চলুন।
Watch What You Eat
The friendly bacteria in our guts help digest foods that our bodies have trouble breaking down. These bacteria also produce gas, usually as they digest food in the large intestines. Foods most often linked to intestinal gas include:
#beans and #lentils
Asparagus, broccoli, Brussels sprouts, cabbage, and other vegetables
Fructose, a natural sugar found in artichokes, onions, pears, wheat, and some soft drinks
Lactose, the natural sugar found in milk
Fruits, oat bran, peas, and other foods high in soluble fiber, which gets digested in your large intestine
Corn, pasta, potatoes, and other foods rich in starch
Sorbitol, the artificial sweetener
Whole grains, such as brown rice, oatmeal, and whole wheat
That list covers a whole lot of healthy food, but you don’t have to severely restrict your diet. Most likely just a few give you gas. "Some people have problems digesting milk. Others don’t," says Lawrence R. Kosinski, MD, MBA, a spokesman for the American Gastroenterological Association. "And food sensitivities may change with age. Many people develop problems digesting milk products as they get older, for instance."
Two simple steps can help you discover your problem foods.
Keep a food diary. When you have bloating or gas, look back over the foods you’ve eaten within the last few hours - that’s typically when gas occurs.
Experiment, one by one, with the foods you suspect. Eat one of the foods by itself. Does it give you gas? If not, wait a day, then experiment with another of your suspect foods. Keep going through the list on different days until you find the food that gives you gas.
Adjust Your #diet t
The best way to reduce gassiness is to avoid foods that cause problems. If a healthy food gives you gas - such as whole grains and vegetables -- reduce the amount you eat. Then, gradually start eating more of the food - increasing the amount bit by bit over weeks - to give your digestive system time to adjust.
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Consider a Supplement
Some supplements contain digestive enzymes that break down hard-to-digest foods. You can buy the enzyme lactase over the counter if dairy products give you gas. A product called Beano helps break down gas-producing sugars in beans.
Avoid Swallowing Air
We all swallow small amounts of air. That’s normal. When we swallow too much air - called aerophagia -- it causes abdominal bloating, gas, or belching. Pay attention to things you do that may make you swallow more air than you need, such as:
Chewing gum
Drinking carbonated sodas
Eating too quickly
Smoking
Wearing loose dentures
Stress can also make you swallow too much air. "Often people aren’t even aware that they’re gulping down air," Kosinski says. "If you’re feeling anxious or [are] under a lot of stress, look for ways to relax. Or talk to your doctor about stress reduction techniques."
Get Moving
Walking, bicycling, running, and other forms of exercise can help move gas through your digestive tract, easing bloating.
Talk to Your Doctor if You’re Worried
If lifestyle changes don’t help, and you’re bloated or gassy often, talk to your doctor.
"Bloating or abnormal amounts of intestinal gas can be a symptom of celiac disease, irritable bowel syndrome, bacterial overgrowth, or problems associated with the pancreas," Kosinski says. "Certain medications can also cause intestinal gas. So it’s definitely important to mention it to your doctor if you’re worried."
Your doctor may suggest tests to rule out underlying problems. If the culprit is simply the foods you love, your doctor can also prescribe medicine -- a gastrointestinal stimulant -- that moves gas through your intestines more quickly.
Healthy lifestyle
The right care, at the right time, at the right place.
Dr. Mohd Hossain (Imran)
RiteCare Medical Office
NY-11432
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11 сен 2024
