- Drinking enough water with your salad helps that the fiber optics are moved smoothly through your intestine and can prevent flatulence.
- If you slowly increase fiber -rich foods in your diet, you can set the intestinal period and reduce the gas complaints.
- Salads can be facilitated by choosing smaller portions of high-fodmap foods or certain associations.
Salads can certainly be a healthy food selection, but if they have ever fascinated or have completely ended, they are not alone. Bloating is a normal component of digestion and usually harmless, but can still feel uncomfortable for some people. Common salaries such as vegetables, beans and whole grain products are packed with fiber, but suddenly eat more from them – or not drinking enough water – feel their natural gas production more noticeable. In the following, dietic dieters break up the most common culprits for salad -related flatulence and share scientifically supported tips on building a salad that is both satisfactory and easier.
1. You can be dehydrated
Traditional salads often contain fiber, and if they are not hydrated, a fiber -heavy meal can lead to flatulence. Soluble fiber absorbs water to form gels, the stool softer, while insoluble fiber add the masses and keep things in motion. If you do not meet your moisture needs, the large intestine draws additional water from the chair, which can make it more difficult and slower if you feel bloated after a fiber -rich meal.
The sipping of water together with your salad can help build according to the salad, explains Avery Zenker, approx. Fiber and water are “the best friends (who) help each other to do their work,” says Zenker. The consistent fluid intake during meals can help to soften the chair and the fiber that can move more comfortably through its intestine. This can reduce the chances of dehydrated constipation and flatulence.
2. The fiber intake suddenly increases
If you don’t eat fiber -rich foods regularly, it can suddenly lead to bloating. This can be done on the basis of intestinal bacteria that ferment quickly indigested fiber, which leads to an increase in gas production. Fortunately, examinations show that the more regularly fiber -rich food involves your diet, the less likely it is that you float after a low -fiber food such as a salad. Studies show that participants who increased the fiber intake initially reported more flatulence and flatulence, but after six weeks most stated that their symptoms had returned to the baseline.
To avoid gastrointestinal symptoms, start slowly, says Zenker. Increase your fiber intake by 3 to 5 grams every few days until you reach your goal. If you gradually increase your fiber intake, you can reduce the likelihood of bloating by giving your intestinal missoma time to adapt. This method can also help you eat more fiber by avoiding flatulence, which some may find uncomfortable.
3 .. High-Fodmap ingredients can be triggered
Some salad tubes such as onions, raisins and avocado are high in fermentable carbohydrates, which are referred to as fod maps. Since these connections are not fully absorbed in the small intestine, move into the large intestine, where intestinal bacteria are fermenting. This can cause additional gas that can lead to flatulence. Studies show that the limitation of food with high fodmap and associated gastrointestinal symptoms can alleviate, especially in people with irritable bowel syndrome.
This does not mean that you have to completely cut out these foods. The food of smaller portions or the selection of alternatives with a lower fodmap can make a difference, explains Zenker. For example, she explains that “dried fruits for fresh berries or Avocado can hold less than a eighth of the fruits to reduce flatulence”, while they can still enjoy a variety of nutrient -rich foods.
4. Your associations can contribute to this
Sugar -free associations that contain sugar alcohols such as Sorbit, Xylitol or erythritus can contribute to flatulence. These compounds are not fully absorbed in the small intestine and instead travel to the large intestine, where bacteria ferment. This process can lead to excessive gas production and lead to flatulence, explains Jane Leverich, MS, RDN. In an overview article it was found that sugar alcohols increased the seizures of flatulence and diarrhea, although these effects are dose -dependent and performed most frequently in higher recordings.
Molkerei base can also contribute to flatulence if you live with Lactos intolerance. People with lactose intolerance do not produce the enzyme (referred to as lactase) that is needed to digest the lactose sugar found in dairy products. Creamy connections can be a hidden lactose source, explains Anne-Marie Sawula, RD, CDE. Since these associations do not appear as obviously as milk-based as milk or cheese, people who live with lactos intolerance may not know to avoid what leads to potential bloating when they are consumed.
5. You can eat too quickly
Fast food can contribute to flatulence due to an increase in the amount of air that you swallow while consumption. This process is called aerophagy and can contribute to abdominal stretching. Sawula explains that a slowdown during meals can reduce the amount of air you swallow, reduce, reduce and give your digestive system to your digestive system. Studies also show that quick food is associated with larger meals and a higher fat absorption of the diet, which can help to feel bloated after a meal.
How to build a balanced and satisfactory salad
Here you will find some tips for nutritionists with whom you can build a salad where you feel driven and are in top form.
- Couple with protein: Add a protein source to increase saturation, Leverich recommends. Sources such as chicken, salmon or shrimp can give a fiber -rich salad more endurance.
- Add healthy fats: Choose oils like Olive or Avocado to increase saturations and also help to absorb fat -soluble vitamins (such as vitamins A, D, E and K) from vegetables, says Sawula.
- Combined cooked vegetables with salad grues: Cooked vegetables are often easier to digest because the heat partially breaks off their cell walls. The combination of roasted or subdued vegetables with raw green can add variety and also help to alleviate the flatulence, says Leverich.
- Add herbs for taste: By using herbs such as mint, chives or dill, you can give a salad a taste and at the same time limit potential triggers, explains Zenker.
Our expert
Most bloat after the salad is due to body mechanics. A sudden increase in fiber intake can contribute to gas, a limited fluid intake can slow down the digestion and quickly eat rapidly. This does not mean that salads are not from the menu. In fact, they can be a nutritious meal. If you make small changes, e.g. For example, the increase in the fiber intake slowly over time slowly drinking water during the meal and avoiding a high absorption of sugar alcohols, you can enjoy your salad and help alleviate potential bloating.
