Oats cause gas: The request could not be satisfied
The Top Foods That Will Make You Fart Like Crazy
Ever wonder why you tend to get gassy at the worst possible moments?
Your farts are a combination of two things: the air you swallow (say, by eating too quickly) and the food you eat, says David Poppers, M.D., Ph.D., gastroenterologist and clinical associate professor of medicine at NYU Langone Health.
Farting is completely normal and healthy. But it’s also extremely inconvenient, and some foods may affect you more than others. That’s because everyone harbors different bacteria in their gut, says Dr. Poppers, which are typically responsible for the gas you produce.
The following foods, however, seem to be common offenders. Here’s why they make you gassy — and what you can do about it.
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Cruciferous vegetables — like broccoli, cauliflower, cabbage, and Brussels sprouts — are particularly high in fiber, a type of carb your body can’t digest.
“Unlike most other components of food, fiber reaches the large intestine intact,” explains Myers. “The majority of the bacteria in the GI tract live in the large intestine. Bacteria have the capacity to utilize fiber for energy, but the byproduct of their metabolism is gas.”
OATS AND WHOLE WHEAT BREAD
Whole grains make you gassy for the same reason the vegetables listed above do: they’re equally high in fiber.
You don’t want to skimp on fiber, though, since it’s great for your heart, digestion, and weight. Instead, increase your intake slowly by eating an additional serving of a high-fiber food per day until your stomach gets more comfortable with it.
Drinking enough water during this process will help ease the gas, so for every 5 grams of fiber you add, increase your fluids by 8 ounces, says Myers.
MILK, CHEESE, AND YOGURT
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Dairy contains a type of sugar called lactose, but many people have trouble digesting it because they have insufficient amounts of an enzyme called lactase, explains Myers, which can lead to bloating, gas, or even constipation.
In fact, about 65 percent of people have trouble digesting dairy as they grow older, according to the U.S. National Library of Medicine.
That doesn’t necessarily mean you’re completely lactose intolerant or allergic, though. Some people are merely sensitive to it, so you can try drinking reduced-lactose milk or taking lactase supplements (like this one) to see if that eases your stomach problems, says Myers.
If you experience severe abdominal pain, though, you should check in with your doc, ideally a gastroenterologist, so you can rule out the possibility of other serious health issues, says Dr. Poppers.
APPLES, BANANAS, AND PEACHES
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Your body loves fruit — most of the time. If your stomach feels a bit rumbly after your daily apple, it could come down to the fiber, says Myers.
Fruit is also high in natural sugar, like fructose. “Although it’s less common than lactose intolerance, some people experience gas and bloating from fruit because their GI system doesn’t break down all the sugars in fruit properly,” he explains. “So these carbohydrates reach the large intestine and serve as food for bacteria, which produce gas as a byproduct.”
The biggest offenders include apples, peaches, raisins, bananas, apricots, prune juice, and pears, according to the International Foundation for Functional Gastrointestinal Disorders.
Beans get their bad reputation for a reason. Most legumes — including lentils, nuts, and peas — are high in fiber, along with sugars your body can’t digest properly, like raffinose and stachyose, according to a study published in the Nutritional Journal.
Bacteria in your intestines break down these sugars, resulting in all sorts of gas, like hydrogen, methane, and even sulfur (responsible for that rotten egg smell).
Rinsing and draining canned beans can help reduce some of these gas-causing properties, says Myers.
SODA AND SELTZER WATER
Carbonated drinks can make you gassy because they cause you to swallow extra air, which gets trapped in your GI tract, says Myers. That air eventually has to be released, and the only way out is in the form of gas.
If you must have a fizzy beverage, go with a sugar-free seltzer.
Protein is important for maintaining and building muscle, but eating too much of the nutrient can lead to major gas.
That’s because protein is broken into amino acids and absorbed into the bloodstream when you eat a normal amount, about one gram per kilogram of body weight, according to Kate Scarlata, R.D., author of The Low-FODMAP Diet Step by Step.
She previously explained to Men’s Health that excess amounts of protein goes right to your colon, where gut microbes have a feast. This makes your body produce hydrogen sulfide gas and leads to farting.
If you’re consuming protein shakes and bars, gassiness may be exacerbated. That’s because they’re often made from the milk proteins casein and whey, which is full of lactose, a major contributor to flatulence.
Those sugar-free products may have fewer carbs and calories, but they could cause you to pass gas. Artificial sweeteners such as sorbitol, erythritol, and xylitol aren’t completely absorbed by your intestine. This causes you to absorb fewer calories, but the alcohols are feremented by bacteria instead, which can cause more flatulence, bloating, and diarrhea, explains WebMd.
Artificial sweeteners are common in many low-sugar or sugar-free foods, like gum, diet soda, cookies, and protein bars.
WHAT SHOULD YOU DO IF GAS IS A CONSTANT ISSUE?
If gas is becoming a consistent problem, taking a tablet like beano with your meals may help, since it contains an enzyme that makes fart-inducing foods easier to digest, says Dr. Poppers.
You may also want to try keeping a food log for a few weeks, he suggests. Write down what you eat, how much of it, and how it makes you feel. This can help you pinpoint the worst offenders. Once you have that down, a doc or an R.D. can help you figure out the best way to approach your diet if you want to minimize gas.
Take note of any other bothersome symptoms, like constipation, stomach pain, or heartburn, or nausea, says Dr. Poppers. This way, your doctor can rule out other serious GI issues, like irritable bowel syndrome.
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Getting Fiber Without Excessive Gas
Many people have an image of bland, tasteless foods when they think of fiber. And according to the American Dietetic Association, the typical American eats only about 11 grams of fiber a day, even though most adult women should shoot for over 20 grams and men should aim for over 30 grams.
But fiber doesn’t deserve its dull rap — in fact, when you eat a balanced diet that’s rich in whole grains, fruits, and vegetables, you’ll likely get most of the fiber you need. Fiber has also been shown to help manage weight and lower your risk for diabetes and heart disease.
Unfortunately, when you start to include more fiber-rich foods in your diet, you may start to notice an undesirable side effect: excessive gas. Flatulence and bloating can result, which can be embarrassing and uncomfortable, to say the least.
Foods That Cause Gas
Many carbohydrates can cause stomach gas, as they can be tough for the digestive system to process. Some common high-fiber foods that can cause excessive gas include:
- Whole-wheat products, such as cereals, breads, and pastas
- Bran products
- Oatmeal and oat bran
- Vegetables, especially asparagus, broccoli, Brussels sprouts, and cabbage
- Fruits, especially pears, peaches, prunes, and apples
Fortunately, you don’t have to eliminate these healthy, tasty foods from your diet to get relief from excessive gas.
Ease Into High Fiber
Converting to a high-fiber diet is a great idea, but you can have too much of a good thing when it comes to fiber. One way to prevent uncomfortable intestinal gas is to slowly increase the fiber in your diet.
Rather than adding high-fiber foods all at once, add just one or two servings a day to your regular diet for a week — maybe switching from white to whole wheat bread for your sandwich at lunch, or adding a salad at dinner. Let your body adjust, then add another serving the following week, and so on. Giving your body a chance to get used to processing the increase in fiber will make the transition easier and reduce the amount of intestinal gas you’ll have to deal with.
Ward Off Excessive Gas
There are a few other things you can do to prevent a gastrointestinal protest as you introduce more high-fiber foods to your diet:
- Eliminate other foods that cause gas. If you’re already overwhelming your gut with fiber, cut out other foods that create gas. Try limiting or avoiding sugar-free candy and gum that contain sorbitol and gassy carbonated beverages.
- Load up on water. Staying hydrated and drinking plenty of water will help to prevent uncomfortable intestinal gas and bloating.
- Watch your air intake. When you eat, drink, and chew gum, you swallow a lot of air, which can result in excessive gas. Eat slowly, avoid smoking, and spit out the gum to cut down on how much air gets into your belly.
- Keep a list of what you eat and when you experience excessive gas. Maybe some foods affect you more than others, and simply cutting out those specific items can help reduce intestinal gas. Keep a journal of the foods that you eat, and write down when you get a bad bout of stomach gas — look for patterns that tell you which foods to avoid.
Most importantly, just give your body a chance. Once you’ve had time to get used to digesting all of this bulky fiber, you’ll probably notice that your excessive gas symptoms subside. Don’t give up on your healthy, high-fiber diet — know that this gas too shall pass.
12 Side Effects of Eating Oatmeal, Say Dietitians — Eat This Not That
It feels like everyone is singing the praises of oatmeal lately. It can do wonders for your body, can help you live longer, and overall tastes delicious—especially when you make this peanut butter overnight oat recipe. But are all of the side effects of eating oatmeal actually positive? Are there negative side effects we should know about?
We turned to a few registered dietitians and doctors to learn the good, the bad, and the ugly when it comes to oatmeal. And no surprise—the side effects of eating oatmeal is mostly good. Here’s what our experts had to say, and for more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.
“Oatmeal is one of the healthiest breakfast choices you can make, namely because oats are a great source of fiber,” says Brenda Braslow, MS, RD for MyNetDiary. “One cup of cooked old-fashioned oats offers 10 grams fiber and it’s mainly soluble fiber, which is the type of fiber that has been shown to lower LDL (bad) cholesterol and blood sugar. Old-fashioned oatmeal helps keep your digestive system functioning well and fiber is also great for keeping you satisfied longer and can therefore help with weight management and loss.”
What’s the Difference Between Soluble and Insoluble Fiber? We Have the Answer.
“Oats also offer a decent amount of protein with just one cup of cooked old-fashioned oats containing approximately 10 grams of protein,” says Braslow. “Protein, along with fiber, can keep you full longer. Oatmeal is a nutrient-dense food, offering other vitamins and minerals, such as iron, calcium, and magnesium.”
Here are 7 Amazing Benefits of Eating Oatmeal.
“If you are new to oats, they may cause bloating so it’s best to start with a small portion,” says Lisa Young, PhD, RDN and author of Finally Full, Finally Slim.
“Whole grains such as wheat and oats contain high fiber, glucose, and starch,” says Shannon Henry, RD for EZCare Clinic. “All of them are consumed by bacteria in the gut or large intestine which leads to gas and bloating in a few people. To lessen the side effects, start with a small quantity and increase gradually to the chosen amount. When you will start eating oat bran, the harmful outcomes from your body will probably disappear.”
Here are 24 Ways to Get Rid of Bloating in Less Than 24 Hours.
“Finally, eating a jumbo serving of oatmeal can lead to weight gain,” says Young. “And watch the toppings—a tablespoon or two of crushed walnuts or flaxseeds is great but too much butter or sugar isn’t.”
“People typically want their oatmeal to be sweeter so as not to eat a boring meal,” says Dr. Gan Eng Cern. “They achieve this by adding sugar, chocolate chips, and other sweet food items which ultimately decreases oatmeal’s overall nutritional value as these additions throw in extra calories, fat, sugar, carbs.”
Here are 6 Oatmeal Mistakes Making You Fat.
“Oatmeal’s fiber and nutrients have also been connected with weight loss. These characteristics keep the consumer feeling full which can prevent overeating on calories throughout the day,” says Trista Best, MPH, RD, LD a registered dietitian at Balance One Supplements. “It is easy to add antioxidant-rich ingredients into your diet when you eat oatmeal regularly. Dried fruit, nuts and seeds, and nut butters are rich in micronutrients that support most health and wellness goals.”
“Oatmeal is a whole grain that is high in fiber, especially soluble fiber,” says Emily Danckers, MS, RD. “When you eat soluble fiber, your digestion is slowed down which can also increase feelings of fullness.”
“Consistently eating a high fiber breakfast food like oatmeal, especially when pairing it with a protein and/or fat like some nuts, often keeps people full for hours,” says Rachel Paul, PhD, RD, CDN. “They can then concentrate on their work and other items, before thinking about the next meal. Having a go-to, filling breakfast option like oatmeal creates consistency in one’s life.”
“By eating oatmeal every day, you can lower your total cholesterol level, reduce the ‘bad’ LDL cholesterol, and increase your ‘good’ HDL cholesterol levels,” says Megan Byrd, RD. Byrd recommends even adding oatmeal into your treats, like her favored Oatmeal Protein Cookies recipe.
“Oatmeal’s fiber content contributes to positive gastrointestinal health, including having regular bowel movements,” says Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook. “It’s important to increase your fluid intake as you increase your daily fiber intake.”
“Eating oatmeal every day can also help control your blood sugar because it’s so high in that fiber,” says Byrd. “It helps to slow down the speed at which the carbohydrates in your diet reach your bloodstream, making your blood sugar levels more even during the day. Oatmeal really is a superfood, and one that definitely can be eaten every day!”
Did you know Controlling This Hormone May Help Lower Blood Sugar?
“Oats are an ingredient that has been in the heart-health spotlight for a while,” says Mackenzie Burgess, registered dietitian nutritionist and recipe developer at Cheerful Choices. “Research continues to show cholesterol-lowering effects from regularly consuming this fiber-rich food. More specifically, the soluble fiber in oatmeal may help reduce our LDL-cholesterol. Try mixing up your typical oats routine and soak them overnight with different flavor additions or combine them into easy energy bites. “
Or try one of these 50 Healthy Overnight Oats Recipes.
“Oats are popular grains loved for their nutritional and medicinal value,” says Edie Reads, RD and chief editor at healthadvise.org. “Despite the normal fear for carbs, oatmeal is good for you. Unlike ordinary cereals, oats are not only filled with carbs and fiber but multiple vitamins and minerals, too.”
“Colloidal oatmeal is also known to help with dirty and dry skin. It proceeds to further help with such skin conditions as eczema,” says Reads.
Now that we’ve utterly convinced you how healthy it is to have oatmeal in your diet, here are 11 Healthy Oatmeal Toppings That Help You Lose Weight.
Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews
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Zeng Z, Jendricke P, Centner C, Storck H, Gollhofer A, König D. Acute effects of oatmeal on exercise-induced reactive oxygen species production following high-intensity interval training in women: a randomized controlled trial. Antioxidants (Basel). 2020 Dec 22;10(1):3. doi: 10.3390/antiox10010003. View abstract.
Zhang T, Zhao T, Zhang Y, et al. Avenanthramide supplementation reduces eccentric exercise-induced inflammation in young men and women. J Int Soc Sports Nutr. 2020;17(1):41. View abstract.
How To Prevent Gas After Eating Oatmeal
OATS AND WHOLE WHEAT BREAD Drinking enough water during this process will help ease the gas, so for every 5 grams of fiber you add, increase your fluids by 8 ounces, says Myers.
Why does oatmeal make me gassy?
Whole grains such as wheat and oats contain fiber, raffinose, and starch. All of these are broken down by bacteria in the large intestine, which leads to gas.
Does Quaker oats cause gas?
Oats can cause intestinal gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount. Your body will get used to oat bran and the side effects will likely go away.
Does oatmeal eliminate gas?
It increases the feeling of fullness, which is good for general satiety when you’re eating meals, but it also 🙅 REAL TALK KLAXON 🙅 softens your stools which makes them easier to pass – which in turn stops bloating. Oats are full of fibre, and also beta-glucans, which are amazing for your digestion.
What can I use to release gas?
Over-the-counter gas remedies include: Pepto-Bismol. Activated charcoal. Simethicone. Lactase enzyme (Lactaid or Dairy Ease) Beano.
Is oatmeal good for gas and bloating?
Enjoying a bowl of oatmeal in the morning can be an easy and effective way to battle bloating. That’s because oats are loaded with fiber, boasting 4 grams in each 1/2-cup (40-gram) serving ( 32 ). Plus, they contain a specific type of fiber called beta glucan, which has powerful anti-inflammatory properties ( 33 ).
What foods dont cause gas?
Foods less likely to cause gas include: Meat, poultry, fish. Eggs. Vegetables such as lettuce, tomatoes, zucchini, okra, Fruits such as cantaloupe, grapes, berries, cherries, avocado, olives. Carbohydrates such as gluten-free bread, rice bread, rice.
Is it bad to eat oatmeal everyday?
NO DIGESTIVE ISSUES: Oats also contain fiber which is great for digestive health. If you have chronic constipation issues, consuming oats every morning will be helpful. One cup of oats contain four grams of fiber. You can include fruits and nuts to increase the fiber value of your breakfast.
What is the best time to eat oats?
What is the best time to eat oats? Breakfast is the best time to take it. If you don’t eat oatmeal for breakfast, then, first thing in the morning, you miss out on a delicious opportunity to add fiber and nutrients to your body. Oats are filled with dietary fiber and include around 4 grams of fiber per cup.
Why oats are not good for you?
Cons to eating oatmeal. It is a grain, meaning it has all of the anti-nutrient properties that grains do. Includes phytic acid, which has been studied to strip your body from absorbing the vitamins and minerals in the oats. It is a high starch or high carbohydrate food.
What foods produce gas and bloating?
Common gas-causing offenders include beans, peas, lentils, cabbage, onions, broccoli, cauliflower, whole-grain foods, mushrooms, certain fruits, and beer and other carbonated drinks.
How do you get rid of gas after eating beans?
There are many strategies out there to reduce the gassiness of beans, but here are some of our favorites: 1) Start by eating beans in small amounts. 2) Drink more water. 3) Soak dried beans before cooking. 4) Use baking soda when cooking beans. 5) Rinse canned beans. 6) Cook beans with carminatives. 7) Try digestive aids.
Why does everything I eat give me gas?
Gas in your stomach is primarily caused by swallowing air when you eat or drink. Most stomach gas is released when you burp. Gas forms in your large intestine (colon) when bacteria ferment carbohydrates — fiber, some starches and some sugars — that aren’t digested in your small intestine.
How do I get rid of bloating in 5 minutes?
Try it first: Cardio Whether a nice long walk, a brisk jog, a bike ride, or even a jaunt on the elliptical, cardio will help deflate your bloat. Physical activity such as this will help expel gas that causes pain and help move digestion along. Aim for 30 minutes of mild to moderate exertion.
How do you get rid of gas quickly?
Here are some quick ways to expel trapped gas, either by burping or passing gas. Move. Walk around. Massage. Try gently massaging the painful spot. Yoga poses. Specific yoga poses can help your body relax to aid the passing of gas. Liquids. Drink noncarbonated liquids. Herbs. Bicarbonate of soda. Apple cider vinegar.
Does oatmeal make you poop?
Soluble fiber, which is found in oatmeal, beans and avocados, absorbs water in your body to form a gel, which helps poop slide through the intestines more easily. Insoluble fiber, which is found in seeds and vegetable stalks, adds bulk to your waste, which helps speed up how often you poop.
What to take before eating to avoid gas?
Another over-the-counter digestive aid, Beano, contains an enzyme that breaks down the complex carbohydrates in beans and many vegetables into more easily digestible sugars. Take two to three Beano tablets or one Beano Meltaway (a dissolving tablet) before each meal.
How do I get rid of gas in my intestines?
20 ways to get rid of gas pain fast Let it out. Holding in gas can cause bloating, discomfort, and pain. Pass stool. A bowel movement can relieve gas. Eat slowly. Avoid chewing gum. Say no to straws. Quit smoking. Choose non-carbonated drinks. Eliminate problematic foods.
What happens to your body if you eat oatmeal everyday?
Benefits include lower blood sugar and cholesterol levels, protection against skin irritation and reduced constipation. In addition, they are very filling and have many properties that should make them a weight loss friendly food. At the end of the day, oats are among the healthiest foods you can eat.
How do you stop gas after eating?
Preventing gas Sit down during each meal and eat slowly. Try not to take in too much air while you eat and talk. Stop chewing gum. Avoid soda and other carbonated beverages. Avoid smoking. Find ways to work exercise into your routine, such as taking a walk after a meal. Eliminate foods known to cause gas.
What is the home remedy for gas in stomach?
Home remedies for gas: 7 natural remedies to get rid of gas and bloating Ginger, cardamom and fennel. Garlic with black pepper and cumin seeds. Ajwain or Carom Seeds. Buttermilk. Steamed pumpkin. Apple cider vinegar and water. Warm lemon water.
Gas-Forming Foods to Avoid | Healthy Eating
Knowing what foods cause gas can prevent some embarrassing situations. Gas-producing foods can vary from person to person, but the common culprits include fiber, starches and sugars. Most people produce about 1 to 4 pints of gas a day and pass gas about 14 times a day, notes the Ohio State University Wexner Medical Center. Whether you’re in an important interview or on a date, take note of the following gassy foods to prevent an uncomfortable moment.
Soluble and insoluble fibers make up the two forms of dietary fiber. Foods high in soluble fibers often produce more gas than insoluble fibers because bacteria breaks down soluble fibers, causing gas. The Eastern Carolina Family Practice Center recommends increasing your fiber slowly up to 14 grams per 1,000 calories every day to prevent gas if you just started eating more fiber foods. Soluble fiber foods include legumes (dried beans, peas and lentils), seeds and oats.
Starches also produce gas as they break down in the large intestines. These gas-producing offenders include starchy vegetables, cereals, grains, pasta, breads and crackers. Starchy vegetables consist of potatoes, corn, peas, dried beans, sweet potatoes and winter squash. Grains include wheat, oats, barley, rye and corn meal. Foods such as bread, cereal, pasta, crackers and tortillas can also produce gas. While rice is also part of the group of grains, the New York University Langone Medical Center notes that it doesn’t produce gas.
Sugar and Digestion
Sugars that cause gas include lactose, fructose, raffinose and sorbitol. The body has difficulty digesting these sugars properly. For example, Utah State University notes that the raffinose sugars found in such foods as beans and cabbage cause gas production because of the lack of digestive enzymes required for proper absorption in the body. Additionally, lactose occurs naturally in milk and milk products, along with many processed foods. Fructose occurs in onions, pears and artichokes. Prunes, pears and apples naturally contain sorbitol.
Cutting gassy foods from your diet can limit your nutrient intake and the many health benefits they offer. Legumes, for example, offer nutrients such as protein, iron, potassium, selenium, magnesium, zinc, B vitamins and fiber. Instead of tossing all of your gas-producing foods, try making simple lifestyle changes, such as eating more slowly, avoiding smoking, limiting caffeinated beverages and slowly introducing new foods into your diet.
Jonathan VanDam has written professionally for work assignments since 2006. He currently works in the counseling and academic fields. He obtained his Bachelor of Science in psychology from Mercy College in 2007 and Master of Science in psychology from University of Phoenix in 2009. VanDam is currently pursuing his Ph.D. in health psychology.
Steel Cut Oats Are Healthier Than Rolled Oats
Oatmeal is widely considered a healthy food.
But there are many different kinds of oats, and not all oats are made equal.
Most people turn to instant or rolled oats when making oatmeal. They’re quicker and easier to prepare than steel cut (also known as Irish) oats.
Rolled and steel oats don’t differ much in their nutritional content, but if you’re trying to eat healthy, steel cut oats are your best bet.
Rolled oats are more processed than steel cut oats
Part of the reason rolled oats take less time to prepare is because they go through a lengthier processing procedure. More specifically, the oats are steamed multiple times, rolled, and then toasted. This processing leaves the oats as thin flakes.
Steel cut oats, on the other hand, are just thickly chopped oat kernels.
Daniella Segura / Flickr
Steel cut oats have a lower glycemic index than rolled oats
It takes longer for our bodies to digest steel cut oats because they’re thicker than rolled oats, making it harder for digestive enzymes in the body to reach the starch in steel cut oats. This also means that it takes longer for our bodies to convert steel cut oats into sugar.
Therefore, steel cut oats don’t cause as much of an increase in blood sugar after they’re eaten. In medical terms, this means they rank lower on the glycemic index — steel cut oats sit at 42 on the index, rolled oats sit at 66. Foods that rank higher on the glycemic index are more likely to trigger more hunger in the eater.
Steel cut oats will leave you feeling fuller longer, and chances are you won’t crave more food after eating them, making them the healthier choice in the long run.
“Caution, people!”: On the benefits of oats
- Seva Novgorodtsev
- BBC, London
“Do not whip the horse, but drive the oats!” – my grandfather liked to say. And he himself lived by this saying, drove himself with oats. His favorite food was oatmeal jelly.
Oats should be steamed and then cooked for a long time. Formed such a sticky mass of gray-brown color, which stands in a glass like jelly. It’s even scary to look at, but the grandfather ate with obvious pleasure.
Such “delicacies” are a thing of the past along with the heavy legacy of tsarism. Hopefully not final. I believe that in the humble kitchens of vast Russia, pots of Hercules are boiling and gurgling in the morning.
It is unlikely that the legendary Greek hero ate boiled oatmeal, but the idea is clear. Oatmeal gives strength. And not only. Let me introduce you to the latest research.
It turns out that oatmeal is good for a hangover, because it neutralizes acidification in the body, helps to absorb toxins, and soothes the stomach.Oatmeal contains a lot of fiber, it is believed that it is good for the heart and blood vessels.
Oatmeal was also discovered to contain avenanthramides, which inhibit the formation of plaque on the walls of the arteries.
Oatmeal is a complex carbohydrate that is converted in the body into glucose and maintains energy levels, but this is done smoothly and gradually, without jerks and jumps, as is the case after sugar.
Oatmeal is rich in vitamin B6, which contributes to the production of serotonin in the brain.And from serotonin, joy spreads throughout the body. You feel good.
It contains vitamin E, which protects the body from free radicals. These radicals damage the DNA molecule and can cause cancer.
Oatmeal contains manganese and zinc. It is good for the bones and the immune system. In other words, no matter how you look, it’s a great thing, eat rolled oats and be healthier.
But I can’t. Oatmeal gives me some kind of internal “sticking”, pulls me into sleep, even depression.
Probably, in order to get health from oatmeal, you need to be healthy from the beginning. Grow up on coarse grubs, like children under tsarism. Like my grandfather. And for me, apparently, the path is closed to this kingdom of health and serotonin joy.
However, I will try again.
Worried about bloating? An infusion of oats will help!
Are you often worried about bloating and painful sensations at the same time? You are not alone, this problem is familiar to many, especially women.It is almost always associated with fluid retention or indigestion. Fortunately, there is a simple recipe that will help you quickly – Oat Infusion . Write it down!
Benefits of oats for bloating
First, we want to warn you that oats are not suitable for everyone. Some people complain that this cereal makes them uncomfortable . That instead of cleansing the body and improving digestion, they get a heaviness in the stomach and signs of indigestion.
Nutritionists say that oats are one of the healthiest foods, and if a person feels bad from it, most likely have some type of allergy.
If you observe a similar reaction, consult your doctor, perhaps you have an intolerance to this cereal. Then oat infusion is not your option.
See also: Oat broth: natural weight loss remedy
So how does oatmeal help us fight bloating?
1. Oats are slowly digested
It should be noted that when oats are spoken of as a “superfood”, there is a lot of truth in this.
It is rich in vitamins, minerals, amino acids and carbohydrates. And the main thing is that oats have a lot of fiber.
This means that it promotes good intestinal motility and better absorption of nutrients.
- Drinking oat infusion before or after meals will make you feel fuller. Food is better digested and nutrients are absorbed in the intestines slowly and gradually.
- Let’s not forget that this infusion is also a diuretic; due to its sodium and potassium content, it prevents fluid retention.
- Slow absorption of food activates our metabolism .
- Oats are anti-inflammatory. For example, it works well for irritated rectum.
2. Oat infusion relaxes and reduces stress
Oats also help cope with stress and anxiety. This is very important nowadays, especially for women. Usually they lead a rather active life: work, home, children, meeting with friends …
All this can lead to an overload of the body and psyche.Stress builds up, and cortisol-related toxins build up. Then digestive problems begin, and by the end of the day, as we said, bloating often appears.
Sudden weight gain? Of course not. This is fluid retention, dyspepsia, or even irritable bowel syndrome, which is often the case with stress or anxiety.
Oats regulate the work of neurotransmitters, which promotes relaxation. In addition, its high content of vitamins B1, B2, B3 and B6, zinc, magnesium, iron, calcium, phosphorus, vitamins A and E helps to regulate blood pressure and reduce stress levels.
How to make an infusion of oats
What is needed for this?
- 3 glasses of mineral water (600 ml)
- 100 g oatmeal (from organic oats)
- Cinnamon stick (5 g)
- 1 spoon of honey (25 g)
What else do you need?
- Liter glass bottle
- Wooden spoon
Recommended Reading: Eat These 10 Foods to Lose Belly Fat!
How to cook it?
- First of all, you need to find environmentally friendly oats. This can be done at natural food stores.
- Boil 3 cups water and add oats, cinnamon and honey.
- Leave the mixture to simmer for 30 minutes. Then close the dish with a lid and let the broth infuse for an hour.
- Then strain the resulting drink and pour it into a glass bottle.
How to take an infusion of oats?
- Drink a glass before meals. The first glass – on an empty stomach, the second – 15 minutes before lunch, the third – 15 minutes before dinner.
- Thus, you will feel full, food will be digested well and the problem of gas formation will be far behind.
- In the evening, before going to bed, you will notice that you have become more relaxed and calm.
Take the infusion 3 times a week and see how your health will change for the better!
4 oatmeal breakfasts to help boost metabolism
Oatmeal is a food that can speed up your metabolism as it contains vitamins and minerals that help regulate sugar levels in your body.Read more ”
90,000 No noise and pain. How to deal with increased gas production | Proper nutrition | Health
An enlarged abdomen, pain, gas and seething – the causes of intestinal upset are many. What mechanisms lead to flatulence and how to deal with the problem?
What are you complaining about?
“Constant bloating and pain in the abdomen, which intensify after eating” – such complaints can often be heard from the beautiful half of humanity.Firstly, it is unpleasant when the belly is inflated like a balloon. Secondly, it can make loud sounds that cannot always be controlled. Thirdly, it seems that you are 5-6 months pregnant, when you can no longer put on your favorite dress or skirt, and trousers or jeans only increase the discomfort.
In this case, the formation of gases in the intestine is a normal physiological process. But under certain conditions, bloating (flatulence), excess gas formation can occur.Most often this happens when there are errors in nutrition and the use of foods containing fiber.
Fiber is the dietary fiber found in food. In turn, fiber can be water soluble or insoluble. Dietary fiber soluble in water can reduce appetite, slow down the digestion process, lower sugar and cholesterol levels, but more often cause gas formation. Such fibers are not digested by the enzymes of our body (substances of a protein nature that regulate all biochemical processes and are necessary for the normal functioning of our body), but serve as a breeding ground for the beneficial microflora of the large intestine.A healthy gut microflora is an important component of our health. It participates in fat and water-salt metabolism, in the synthesis of vitamins and amino acids, regulates immunity, removes toxins.
Adequate intake of fiber serves as the prevention of many diseases: obesity and diabetes mellitus, atherosclerosis and hypertension, cancer. In the fight against obesity, the inclusion of fiber in the diet helps to improve bowel function, which, in turn, not only serves to prevent constipation, but also helps to normalize cholesterol and blood sugar levels.According to nutritionists, it is recommended to consume at least 20-25 g of fiber daily.
Why does bloating occur?
To successfully solve any problem, it is necessary to influence its cause, and there can be many of them with increased gas production:
- Irregular diet.
- Abuse of sweet, refined foods;
- “Passion” for certain food products.
- Switching to a certain type of diet, for example, vegetarianism.
- Taking antibiotics or other medications.
- Intestinal dysbiosis. Intestinal dysbiosis (popularly called dysbiosis) is a condition in which the balance between beneficial and pathogenic bacteria is disturbed, which leads to the development of various diseases.
- Drinking alcohol.
- Violation of sleep and rest.
Also, this discomfort may have a seasonal nature, more often in the summer, when we begin to “lean” on fresh vegetables and fruits.But usually then our body is gradually rebuilt and after 3-4 weeks it can feel great.
What foods can cause gassing?
All products can be divided into 4 groups:
- berries and fruits;
- vegetables and herbs;
- flour and sweet.
Each of these groups contains products that can cause both excessive and moderate gassing. The greatest discomfort is caused by eating carbohydrates such as sweets, pastries, cakes, and fast food.Why is it this particular food group that we love the most that provokes gassing?
Flour and sweet are foods that contain an excess of oligosaccharides (complex types of carbohydrates, for example, lactose, fructose, sucrose). In the intestine, they are broken down into monosaccharides (simple carbohydrates) and absorbed into the bloodstream. Certain enzymes are required for breakdown. If their synthesis in the body is impaired, for example, due to intestinal dysbiosis, eating foods rich in carbohydrates leads to increased gas production.
Another factor is the presence in food of a large amount of indigestible fiber, the processing of which by microorganisms of the large intestine is accompanied by increased gas production. For example, rye or wheat breads can produce more gas than foods such as bran or crisp bread, because bread contains more water-insoluble fiber. Mushrooms contain indigestible fiber (chitin), so after them the discomfort in the intestines may be more pronounced than when eating cucumbers or zucchini.If we eat watermelon or prunes, because of the high fiber content, the risk of gas formation will be higher than if we eat raspberries or strawberries.
Where to start?
In the event of excessive gas formation, first of all, you must carefully consider your diet. The following recommendations may help:
- Normalize the diet (it is recommended to eat 3 times a day, if necessary, you can include 1-2 snacks).
- Do not forget about adequate drinking regime, especially when included in the diet of foods rich in fiber, since a lack of fluid in the diet can provoke constipation.You need to drink as needed, but not less than 1 liter of clean water per day.
- Normalize sleep and wakefulness. What does it mean? Learn to go to bed at a certain time (no later than 23: 00-00: 00).
- Add physical activity (it is recommended to find at least 30-40 minutes a day for sports or any other aerobic activity).
What to do if, despite changes in diet and lifestyle, complaints persist?
You can give up your favorite food or use drugs that reduce gas production.There are many such means in pharmacies, one of the mechanisms of which is to reduce the surface tension of the gas (gas bubbles in the intestine burst, and relief comes). Such drugs do not directly affect the cause, but only remove the discomfort when it has already arisen.
Is it possible to prevent gas formation, and not fight it, and at the same time not limit yourself in the choice of dishes? For these purposes, nutritionists recommend the enzyme alpha-galactosidase. It is an enzyme that, even at the stage of digestion in the small intestine, helps to break down oligosaccharides into monosaccharides, thereby preventing the process of gas formation in the large intestine.This product can be used as a food additive for foods that cause flatulence. *
It is recommended to consult a doctor before use. Be healthy!
* Gaseous products: vegetables (artichoke, mushrooms, cauliflower, bean sprouts, bell peppers, Chinese cabbage, carrots, cabbage, cucumbers, eggplants, green beans, lettuce, pumpkin, potatoes, radishes, seaweed (nori), spinach, tomatoes, turnips, zucchini), fruits (apples, apricots, blackberries, canned fruits, dates, dried fruits, figs, mangoes, nectarines, papaya, peaches, pears, plums, persimmons, prunes, watermelon, bananas, blueberries, melon, cranberries, grapes, kiwi, lemon, lime, tangerine, orange, passionfruit, pineapple, raspberries, strawberries), cereals (wheat, barley, rye, corn, oats, cereals, chips, pancakes, pasta, noodles, pretzels, waffles, oatmeal, oat bran, popcorn, quinoa, rice, rice bran), legumes (soybeans, soy products (soy milk, tofu), all kinds of beans, peas, cashews, bulgur, lentils, miso, pistachios), greens (chicory , artichoke, all types of salads, onions, garlic, carrots, parsley, sorrel, celery, spinach, dandelion greens, sp arzha), bakery products (bread made from rye flour, Borodinsky bread, grain bread, wheat bread, rye bran, wheat bran, crispbread).
90,000 13 foods that cause bloating: what to eat instead
Bloating is very common. 16 to 30% of people in the world claim to feel it regularly. This is what they call the feeling of fullness or enlargement of the abdomen after eating. It can be caused by gas or other digestive problems. Also, people often confuse bloating with water retention, which leads to an increase in the amount of fluid in the body.
Although bloating can be a sign of a serious medical condition, it is usually caused by certain foods. Here are 13 foods that can trigger the condition, along with suggestions for how to replace each one.
One of the legumes. They are high in protein and healthy carbohydrates. Beans are also very rich in fiber, vitamins and minerals.
However, most legumes also contain sugars called alpha-galactosidases.They belong to a group of carbohydrates called FODMAPs.
FODMAPs (fermentable oligo-, di-, monosaccharides and polyols) are short-chain carbohydrates that are poorly and incompletely absorbed in the small intestine. They are fermented by intestinal bacteria in the large intestine, resulting in increased gas production.
In healthy people, FODMAPs simply become a food source for beneficial digestive bacteria and do not cause any problems. However, in people with gastrointestinal disorders, such as irritable bowel syndrome, food intolerances, a different type of gas is produced during fermentation.It can cause severe discomfort with symptoms such as bloating, flatulence, cramps, and diarrhea.
Soaking and sprouting legumes is a good way to reduce the amount of FODMAP in legumes. Repeated water changes also contribute to this during soaking.
How to replace beans: Some beans are digested in the intestines more easily than regular white beans. These are, for example, Pinto beans and black beans. They are absorbed better, especially after soaking.
You can also substitute grains, meat, or quinoa for beans.
However, in this case, and in others, this advice is appropriate if you are not allergic to these products and / or their intolerances.
Also applies to legumes. It is high in protein, fiber and healthy carbohydrates, as well as minerals such as iron, copper and manganese.
Because of their high fiber content, lentils can cause bloating in sensitive people.This is especially true for those who are not used to eating a lot of fiber.
Like all legumes, lentils contain FODMAPs. These sugars contribute to excess gas and bloating.
However, as with beans, soaking or rinsing lentils before eating can make the digestive system much easier.
How to replace lentils: light varieties usually contain less fiber than dark ones. Therefore, they are less likely to cause bloating.
The question of the health benefits of wheat consumption has been controversial in recent years. Mainly because it contains a protein called gluten.
But while some are afraid of wheat and refuse to eat it, others insist on the dangers of a gluten-free diet. Especially for those who do not have allergies or intolerances to wheat protein.
Despite these controversies, wheat is still widely used for food.It is a part of most types of bread, pasta, lavash, as well as baked goods: cakes, cookies, pancakes, waffles.
Wheat causes severe digestive problems in people with celiac disease or sensitivity to gluten. For example, bloating, diarrhea, and pain.
Wheat is also a major source of FODMAPs, which can cause digestive problems in many people.
Replacing Wheat: There are many gluten-free alternatives such as pure oats, quinoa, buckwheat, almond and coconut flours.
Commonly used grain from the cereal family (fine-legged). Barley is very nutritious because it is rich in fiber, a large amount of vitamins and minerals: molybdenum, manganese and selenium.
Due to its high fiber content, whole grain barley can cause bloating in people who are not accustomed to consuming large amounts of it.
In addition, barley contains gluten. It can cause problems in people with intolerance to this protein.
How to replace barley: Peeled barley, such as pearl barley, is better tolerated. Barley can be substituted with other grains or pseudo-grains such as oats, brown rice, quinoa, or buckwheat.
Another representative of edible cereals is a relative of wheat.
Rye is very nutritious. It is an excellent source of fiber, manganese, phosphorus, copper and B vitamins. However, rye also contains gluten.
As a source of fiber and gluten, rye, which is used in brown bread, may be a major cause of bloating in sensitive people.
How to replace rye: Other grains or pseudo-grains will do, including oats, brown rice, buckwheat, quinoa.
6. Broccoli and other cruciferous vegetables
The cruciferous (or cabbage) family includes vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, collard and some others.
They are very healthy and contain many valuable nutrients: fiber, vitamins C and K, iron and potassium.
However, all of these cabbages also contain FODMAPs. Therefore, it causes bloating in some people.
Cooking cruciferous vegetables, that is, eating them not raw, makes them easier to digest.
How to replace kale: There are many alternatives including spinach, cucumber, lettuce, sweet potatoes, and courgettes.
A whole group of vegetables with a unique strong taste. Various types of onions – lettuce, leek, green and onion, shallots – are rarely eaten as a separate product. They are usually popular as ingredients in side dishes, salads, and other dishes.
Although onions are usually consumed in small quantities, they are one of the main food sources of fructans. It is a soluble fiber that causes bloating.
In addition, some people are exposed to other compounds found in onions, especially raw onions.Or experiencing an intolerance to them.
Therefore, onions are a common cause of bloating and other digestive disorders. Cooking it can reduce these negative effects.
How to replace onion: Try using spices.
Incredibly popular as a flavoring and medicinal plant. Like onions, garlic contains fructans that are part of the FODMAP group.
Allergies or intolerances to other compounds found in garlic are also common.Symptoms include bloating, belching, and gas. Cooking the garlic can reduce these effects.
How to replace garlic: Try other herbs and spices, such as thyme, parsley or basil.
One of the most popular fruits in the world. Rich in fiber, vitamin C, antioxidants, and has many health benefits.
However, apples are known to cause bloating and other digestive problems in some people.
The culprit is fructose (referred to as FODMAP) and high fiber content. Fructose and fiber can ferment in the large intestine, causing gas and bloating.
Baked apples are easier to digest than fresh ones. In addition, they may contain fewer allergens, in particular of the PR-10 group.
How to replace apples: with other fruits such as bananas, blueberries, grapefruit, tangerines, oranges, strawberries.
Highly nutritious, excellent source of protein and calcium. There are many dairy products available on the market, including milk, cottage cheese, cream and hard cheeses, yoghurt and butter.
However, about 75% of the world’s population cannot break down lactose, a sugar found in milk. This condition is known as lactose intolerance.
If you are lactose intolerant, dairy products cause serious digestive problems. Symptoms include bloating, gas, cramping, and diarrhea.
In addition, milk is in the top 14 of the world’s main allergens. And in terms of sensitivity to it among children, it confidently takes first place in the world.
Allergy to milk is also manifested by digestive disorders. But it is also dangerous with the likelihood of developing anaphylaxis.
How to replace milk: People with lactose intolerance can sometimes consume cream and butter or fermented milk products such as yogurt.
Lactose-free dairy products are also available.Other alternatives to regular milk: coconut, almond, soy, or rice. There are also nutritional supplements to help you digest lactose properly.
11. Carbonated drinks
Another very common cause of bloating is that it contains a lot of carbon dioxide. Some of the gas enters the digestive system, which can cause uncomfortable bloating and even cramping.
How to replace soda: plain still water.Other alternatives are coffee, tea and still sweet water, compotes.
12. Sugar alcohols
Used as sugar substitutes. Common types are xylitol, sorbitol, and mannitol.
Sugar alcohols are also FODMAPs. They tend to cause digestive problems as they reach the large intestine unmodified, where intestinal bacteria feed on them.
Consuming large amounts of sugar alcohols can cause digestive problems such as bloating, gas and diarrhea.
How to replace sugar alcohols: erythritol is also a sugar alcohol, but it is easier to digest than the above. Stevia is a healthy alternative to sugar and sugar alcohols.
Everyone has probably heard the term “beer belly”. It means not only an increase in belly fat, but also bloating caused by drinking beer.
This carbonated drink is made from fermented carbohydrates such as barley, corn, wheat and rice, as well as yeast and water.
So beer contains both gases (carbon dioxide) and fermented carbohydrates – two well-known causes of bloating. The grains from which beer is brewed also often contain gluten.
How to replace beer: with water. If you are looking for an alcoholic alternative, then red and white wine can be found. They cause less bloating.
Ways to Reduce Bloating
A common problem with bloating can often be solved with relatively simple changes.
If you have persistent digestive problems, try a low FODMAP diet. It can be effective for other digestive problems as well.
However, do not try to prescribe a diet for yourself. It is better to see a doctor so that he first finds out the cause of the bloating. Timely diagnosis will help prevent the development of serious diseases.
Diagnostics of the causes of bloating
Allergies and / or food intolerances can be diagnosed using modern molecular tests.
For example, the Food Xplorer (FOX) test can be used to determine intolerances to all foods mentioned here (except beer). It is a semi-quantitative test for detecting IgG-dependent hypersensitivity to 287 foods.
IgE-dependent sensitivity to 295 extracts and molecules, that is, the cause of true allergies, will help determine the ALEX2 test.
Other tests may be used to determine lactase and other enzyme deficiencies.
If you have bloating problems, you are most likely experiencing food intolerances.In particular, those described in this article.
That being said, there is no reason to avoid them all. It is necessary to exclude only those products that cause problems for you personally.
It is better to do this not on your own, but after consultation and appropriate examination. The doctor will determine your type of intolerance and establish a list of causative foods.
90,000 Irritable bowel syndrome. What You Need to Know – Spoon!
IBS is a chronic condition that, if discovered, will need to be addressed in the long term.Only a small number of people with IBS experience severe signs and symptoms. Many people know and can control their reactions through diet, lifestyle and activity, and stress management. More serious cases are treated by a specialist. IBS does not cause changes in intestinal tissues and does not increase the risk of developing colorectal cancer . But it requires a careful approach to lifestyle.
- Abdominal pain, cramps and spasmodic sharp pains
- Bloating of the intestines and abdomen (usually relieved or partially relieved by bowel movements)
- Excess gases
- Diarrhea or constipation – sometimes alternating bouts of diarrhea and constipation
- Mucus in stool
Muscle contractions in the intestine .The walls of the intestines are lined with layers of muscle that contract as food moves through the digestive tract. Contractions that are intense or long can cause gas, bloating, and diarrhea. Weak intestinal contractions slow down the passage of food masses and lead to hard, dry stools.
Nervous system . Disorders in the nerve endings in the digestive system can cause you to experience more discomfort than usual when the intestines are full of gas or stools.Poorly coordinated signals between the brain and intestines cause an overreaction to changes that occur in the digestive process – pulling pain, diarrhea, or constipation.
Inflammation in the intestines . Some people with IBS have an increase in the number of immune cells in the intestines, which are forced to respond to frequent pain or diarrhea, viruses and bacteria, and untreated chronic diseases. Immunity against enteropathogenic agents is mainly mediated by antibodies secreted into the intestinal lumen from blood or serum.Quiet bowel diseases are detected by colonoscopy.
Severe infection . IBS can develop after a severe attack of diarrhea (gastroenteritis) caused by bacteria or a virus. IBS can also be associated with an excess of bacteria in the gut (bacterial growth) and changes in the gut bacteria (microflora). Microflora is the “good” bacteria (actually a mix of good and bad, but one that makes digestion work like a clock) that live in the intestines and play a key role in health.The microflora in people with IBS may differ from that in healthy people. It is influenced by the listed reasons, frequent use of drugs and (sometimes it can even aggravate uncontrolled intake) of probiotics. Each of the reasons can be excluded by a timely visit to a gastroenterologist and additional examinations.
Other important but indirect causes and triggers
Food . The role of food allergy or intolerance in IBS is not fully understood. True allergies rarely cause IBS.But for many people, IBS symptoms become extremely aggravated (read as food intolerances) when they eat or drink certain foods or drinks. Most common:
- Wheat and its derivatives (flour, couscous, bulgur, kamut, spelled)
- Other gluten grains (rye, barley, less often oats)
- Milk and dairy products (and reconstituted milk in products, milk powder, homogenized cream, cheeses)
- Citrus and stone fruits (apricot, peach, cherry, sweet cherry, plum, cherry plum, dogwood)
- Beans and other legumes
- Cabbage (purple, white, Brussels sprouts, Peking cabbage, especially fresh), and sometimes the whole family, including broccoli and cauliflower
Stress .Most people with IBS experience flare-ups and symptoms during periods of increased stress. It is important to understand that stress can worsen symptoms; it does not cause them.
Hormones . Women are twice as likely to experience IBS, which confirms the fact that hormonal changes play a definite and significant role. Often, signs and symptoms worsen during or around your period. To control hormonal balance and condition, it is recommended to visit a gynecologist twice a year.
There is no definitive test to definitively diagnose IBS.The observing doctor will most likely draw up a complete medical history, physical examination, and a series of tests (baseline ultrasound and blood, stool analysis) to rule out other diseases before. If your IBS goes away with diarrhea, you will likely be tested for gluten intolerance (celiac disease). The first and important criteria for diagnosis are abdominal pain and discomfort, lasting an average of one day a week for the last three months. These can be pain and discomfort associated with bowel movements, changes in the frequency of bowel movements, or frequent changes in stool consistency.The second point is based on pain that goes away with passing stools and with partial bowel movements, mucus in the stool and changes in stool consistency, again. The more symptoms you have, the higher your chances of confirming IBS.
Type SRK. For the treatment of IBS, it is divided into three types based on symptoms: constipation, diarrhea predominance, and mixed.
Of the additional tests at the discretion of the doctor, to are prescribed olonoscopy of the sigmoid colon, complete colonoscopy and CT or X-ray (for the lower intestines), tests for lactose and gluten tolerance, stool analysis, gastroscopy.
Reasons for an urgent visit to a gastroenterologist:
- Weight Loss
- Diarrhea at night
- Rectal bleeding
- Iron deficiency anemia (hemoglobin, serum and blood iron and ferritin)
- Unexplained vomiting
- Difficulty swallowing
- Constant pain that does not go away with gas or bowel movements
Irritable bowel syndrome is an extremely individual condition, therefore, ahead of all treatment is your responsibility for:
Exclusion of foods that act as triggers, these foods are suggested by a doctor and a nutritionist, but only you understand and feel the body’s reaction
Eating fiber-rich foods (whole grains and cereals, vegetables, berries and fruits).Fiber has a beneficial effect on intestinal health and the passage of food masses, on absorption, but it can also work for the opposite – to give bloating. In this case, its content in food is reduced and increased slowly, gradually increasing the amount of vegetables, berries, and permissible legumes. Also, sometimes fiber is drunk in the form of an additive (for example, psillum ), in this form it does not give undesirable effects
Sufficient drinking of clean water
Regular food.Clear planning of all meals (breakfast, lunch and dinner at least), without the formation of large or small gaps between each). Priority – food at + – the same time: breakfast 7-9, lunch 12-14, dinner – 17: 30-19: 30
Regular normal sleep (with falling asleep on the wrong day when you need to get up and enough hours, the room is dark and cool)
Regular exercise. In addition to physical health and a rush of fresh blood to each of the organs and parts of the intestine, sports loads regulate stress, hormonal levels
From recent research read:
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A concise review
Effectiveness of probiotics in irritable bowel syndrome
Optional.The following is submitted for consideration on the product restriction list:
Gas-forming products . Carbonated drinks and sweet juices and soft drinks, caffeinated drinks, alcohol, raw fruits (in case of a reaction, first remove stone fruits, but only after seeds and berries, then the rest – bananas, etc.), some vegetables (cabbage, nightshade – tomato, eggplant, etc.) pepper), legumes (including lentils and chickpeas, but it has been observed that all types of beans, especially white beans, go first to the stop list).
Gluten . Second big trigger. Wheat, rye and barley and all products made from them. Including breads and granolas, pies and pastries, couscous and bulgur, even including whole grain breads. And with a positive reaction and oats. If you have not done a gluten tolerance test, eliminate the entire food group from the diet and observe the body’s reaction for at least 14 days.
Fermentable oligo-, di- and monosaccharides and polyols . The third, rarer group. To put it simply, some types of sugars, including natural ones.These include lactose (milk sugar), fructose and its polymers (artichoke, asparagus, leek, onion and garlic), and polyols (sugar alcohols, naturally occurring in small amounts, but they are a common additive in processed food in packages that are produced from glucose and sugar syrup – sorbitol (E420 (i)), xylitol (E967), mannitol (E421), maltitol (E965 (i)), lactitol (E966), erythritol (E968), isomalt (E953), as well as glycerin (E422).
What else is interesting in this rubric?
90,000 6 Health Benefits of Oatmeal
Satisfied with the oatmeal? Oats and oatmeal are great for the body and brain! Oatmeal has many health benefits that you can read about here. We hope you make sure to add more of this wonderful grain to your diet. Do you have an entrance? Use the comment box below or our facebook Page – otherwise feel free to share the post with someone who loves oats and oatmeal.
History of oats
Oats are a grain known in Latin as Avena sativa . It is a highly nutritious grain that is loved by many in Norway, especially in the form of oatmeal, which is a good and healthy start to the day.
Oats are high in antioxidants, including avenanthramides.
Antioxidants have a number of health benefits – including fighting free radicals and oxidative stress, both of which are associated with increased incidence of cancer and other disease diagnoses.
Oats contain high levels of antioxidants and healthy plant components known as polyphenols . Most uniquely, it contains avenanthramide , an antioxidant found almost exclusively in oats.
Scientific studies have shown that avenanthramides can help lower blood pressure by increasing the production of nitric oxide. This gas molecule can help dilate blood vessels and promote increased circulation (1). Other studies have also shown that this antioxidant has anti-inflammatory and itchy properties (2Trusted). Oats also contain high levels of the antioxidant ferulic acid.
2. Oats contain beta-glucans
Oats are high in beta-glucans, a type of fiber. Some of the health benefits of beta glucan are:
- Reduces the level of bad cholesterol (LDL) and total cholesterol
- Checking blood sugar
- Increased satiety
- Stimulates good intestinal flora in the intestines
3. Oatmeal is very filling and may contribute to weight loss
Oatmeal is a delicious and nutritious breakfast. It also makes you feel full for a long time. Foods that increase satiety can help you eat fewer calories and lose weight (3).
Beta-glucan in oat and oat bran has been clinically proven to contribute to long-term satiety (4). Beta glucans also stimulate the release of a hormone called peptide YY (PYY). This hormone has been shown in studies to reduce calorie intake and reduce the likelihood of being overweight (5Trusted).
4. Finely chopped oats can promote healthy and healthy skin
It is no coincidence that we find oats in various skin care products. What is most commonly used in these skin care products is called “colloidal oatmeal,” a finely ground form of oats. This ingredient has been clinically proven to be effective in treating eczema and dry skin (6Trusted).
5. Oats lower cholesterol levels
High levels of bad cholesterol (LDL) are associated with higher levels of cardiovascular disease. The foods you eat can have a significant impact on your cholesterol levels.
Several studies have shown that beta-glucan, which we find in oats and oatmeal, can lower total cholesterol and bad cholesterol (LDL) levels (7). Beta glucans cause the liver to increase the excretion of cholesterol-containing bile, which in turn lowers cholesterol levels in the bloodstream. It is known that the oxidation of bad cholesterol is a risk factor for the development of heart disease. This oxidation inflames blood vessels, damages tissues, and can increase the risk of stroke and heart disease.
6. Oats can control blood sugar and reduce the likelihood of type 2 diabetes
Type 2 diabetes, also known as diabetes, is a relatively common lifestyle disorder. Studies have shown that oats, thanks in large part to the beta-glucans they contain, can help control and lower blood sugar (8).
Oats and oatmeal are healthy and nutritious foods.These are six exciting health benefits, all backed by research (so you can bet even the worst Besserwizzer you know!). So, you might have been convinced to eat a little more oats in your diet? We’d love to hear from you on our Facebook page if you have comments about other methods of positive influence.
Matching product – Oats overnight:
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Sources / Research
1.Nie et al, 2006. Avenanthramide, a polyphenol from oats, inhibits vascular smooth muscle cell proliferation and increases nitric oxide production.
2. Sur et al., 2008. Avenanthramides, oat polyphenols, exhibited anti-inflammatory and antipruritic effects.
3. Holt et al. 1995. Normal food satiety index.
4. Rebello et al., 2014. Role of food viscosity and oat β-glucan characteristics in controlling human appetite: a randomized crossover study.
5. Beck et al., 2009. The increase in YY peptide levels after oat beta-glucan ingestion is dose-dependent in overweight adults.
6. Kurz et al., 2007. Colloidal Oatmeal: History, Chemistry and Clinical Properties
7. Braiten et al., 1994. Oats beta-glucan reduces the concentration of cholesterol in the blood in patients with hypercholesterolemia.
8. Nazare et al., 2009. Modulation of the postprandial phase by beta-glucan in overweight individuals: effects on glucose and insulin kinetics.
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90,000 10 foods that cause bloating
Bloating occurs in many people from a variety of foods. The condition itself does not pose any threat to health, but it causes discomfort and pain. Below are 10 foods that cause bloating quite often.
Beans are rich in protein, carbohydrates, fiber, vitamins and minerals and are part of a healthy diet. However, due to their high fiber and oligosaccharide content, they provoke bloating. To avoid this condition, preference should be given to varieties that are easier to digest, such as adzuki, mung bean, lentils, quinoa, etc.
Soaking the beans before cooking can also help reduce their ability to provoke gas.
2. Carbonated drinks
Carbonated drinks contain carbon dioxide, which is responsible for creating bubbles.
This gas goes directly into the digestive tract, where it can cause bloating. Drinking too much of these drinks can also cause other health problems. A study published in the American Journal of Public Health found sugary soda increases the risk of diabetes and obesity.
Healthier alternatives that do not cause bloating include: plain or flavored water; fresh fruit and vegetable juices;
water with fresh juice, lemon or lime; milk; hot and cold tea, especially green.
Choosing these beneficial options can help relieve bloating and reduce excess body weight. However, it is a good idea to make sure that beverage substitutes are not high in sugar.
Wheat contains a protein called gluten, which can cause bloating, gas, stomach pain and diarrhea in some people.Bread, pasta, and many baked goods contain gluten. Gluten (gluten) sensitivity can be caused by a condition called celiac disease.
Alternatives to wheat that do not cause bloating include: pure oats; buckwheat; wild rice; almond and coconut flour;
4. Rye and barley
Both grains are nutritious, high in fiber and full of vitamins and minerals. However, their high fiber and gluten content can cause bloating in some people.
Other grains such as oats and brown rice, or gluten-free analogues can be substituted for rye and barley.
5. Onions and garlic
Onions contain fructans, a soluble fiber that can cause bloating. Fructans are also found in garlic, leeks, agave, wheat, and a number of other foods. Even in small amounts, onions and garlic can cause bloating and other digestive problems.
Some people may be allergic to garlic or onions, further increasing the likelihood of bloating, belching, or pain after consuming them.
6. Cruciferous vegetables
Cruciferous vegetables include cauliflower, broccoli, Brussels sprouts, watercress and many others. These are foods that contain many essential and beneficial nutrients, including vitamins C and K, fiber, and potassium. However, they can cause some unwanted digestive symptoms, including bloating.
Heat treatment of cruciferous vegetables facilitates their digestion.Alternatively, people can replace them with other healthy vegetables that are equally rich in vitamins and minerals without causing bloating. These include: spinach; zucchini; sweet potato; asparagus; carrot; ginger; celery.
7. Dairy products
Dairy products are an excellent source of calcium and protein. Some people have a condition called lactose intolerance, which means that their bodies are unable to break down the lactose in dairy products.In this condition, the consumption of foods containing lactose will lead to a number of undesirable consequences, including bloating.
Currently, there are many alternatives that are approved for people with lactose intolerance, such as lactose-free, soy, almond, rice or flaxseed milk. You can also eat lactose-free cheeses, yoghurts and ice cream.
8. Non-nutritive sweeteners
Non-nutritive sweeteners or artificial sweeteners replace sugar in sugary drinks, foods and chewing gum.These include, in particular, sorbitol and xylitol. These sweeteners do not provide any nutritional value and are not desirable for use.
Research from BMC Obesity links these sweeteners to unhealthy lifestyles, poor dietary habits, and decreased physical and mental health. Additionally, non-nutritive sweeteners can cause digestive problems, including gas and bloating. Healthy alternatives to artificial sweeteners and refined and processed sugars include raw honey, stevia, coconut sugar, cinnamon, nutmeg, licorice, and vanilla.
9. Alcoholic beverages
Alcohol is a substance that provokes the development of inflammation in the body, including the gastrointestinal tract. Beer is especially irritating to the intestines as it is a carbonated drink. It also contains yeast, which can cause gas and bloating.
Because alcohol carries other health risks, it is best to use water or tea as an alternative. However, if you plan to drink alcohol, then you should give preference to wines or strong non-carbonated alcoholic drinks without the addition of juices or syrups.
10. Apple oki and pears
Apples and pears are popular fruits that are high in fiber, vitamins and antioxidants. They are also known to cause bloating and digestive problems. This is due to the fructose they contain, a fruit sugar that is difficult for many people to digest. Pears contain sorbitol, which can cause significant bloating in some people.
Cooked apples and pears are easier to digest than fresh ones.People can also replace these fruits in their diet with others that are less likely to cause bloating. These include: berries, including strawberries, blueberries and blackberries; citrus fruits such as grapefruits, tangerines, and oranges; bananas; grape; cantaloupe.