FOOD HEALTH MINDFULNESS

Do you feel bloated? Here’s what to do to relieve constipation and bloating in minutes

Mind & Health
Written by Mind & Health

The digestive system makes it possible to transform foods into proteins, vitamins and minerals to nourish all organs through the blood. Thus, when the digestive system does not function normally, the whole body may be affected. There are tips to promote its proper functioning and avoid certain digestive disorders. Here’s what to do to relieve constipation and bloating.

If you suffer from recurrent bloating or constipation, it is better to avoid certain foods, among which:

Broccoli, cabbage and asparagus
Broccoli, cabbage and asparagus are rich in nutrients beneficial to the body, but they are part of the foods that can cause bloating. Other plants such as carrots or onions also contain carbohydrates such as raffinose, which must be broken down by an enzyme called alpha-galactoside. In some people, the activity of this enzyme is relatively low, which can cause disorders such as constipation or bloating, and flatulence.

Dairy products
According to gastroenterologist Nicolas Mathieu of the Digestive Exploration Laboratory of Grenoble University Hospital, “the majority of French adults have trouble digesting milk”. This is due to the presence of lactose which, to be absorbed, must be broken down by an enzyme called lactase. However, this enzyme is present at its maximum level in the neonate and decreases with age until it reaches 5% of its initial level.Therefore, when lactose reaches the large intestine, the bacteria break it down into acids and gas, causing stomach pain, diarrhea and bloating.

Beans
Beans contain a sugar called oligosaccharide that is not digested by the body. To remedy this, soak the dried beans at least an hour before cooking. This tip will help you eliminate some hard-to-digest sugars.

Apples and pears
Apples and pears are not tolerated by people suffering from chronic bloating. These fruits contain soluble fibers that are poorly digested by some. If you are in this case, limit their consumption if you want to relieve your bloating.

Chewing gum
A large majority of the gases that the human body produces come from inspired air, while a small amount is due to digestion (less than 1%). When you chew chewing gum, you ingest air that is found in the digestive tract and causes bloating, this phenomenon is called aerophagia. To avoid this kind of problem, it is advisable to avoid chewing gums, to chew gently and not to swallow too quickly.

Salt
In general, it is not recommended to eat too much salt because it can cause the retention of water, which causes swelling of the stomach because sodium attracts water that will accumulate temporarily in the stomach. Therefore, it is advisable to avoid processed foods and salt-based seasonings to avoid bloating.

By following these tips, you will be able to get rid of bloating and constipation permanently. Here are also some foods that can help you remedy this kind of disorder:

Foods to relieve constipation and bloating

Fennel
Fennel seeds are very effective antispasmodics that help promote good digestion and prevent bloating and flatulence. To remedy digestive disorders, it is advisable to take 1 to 2 grams of dried seeds 1 to 3 times a day. You can also infuse 1 to 3 g of fennel seeds in 150 ml of boiling water for 10 minutes, and drink this infusion 2 to 3 times a day.

ESCOP (European Scientific Cooperative Phytotherapy) has recognized the effectiveness of fennel seeds to treat digestive disorders, it fights spasms and promotes the expulsion of intestinal gas. However, it is recommended not to exceed more than 7 g of fennel seeds per day.

Caraway seeds
Caraway seeds help eliminate intestinal gas. Caraway is a stimulant, an antispasmodic very effective against gastric spasms and intestinal parasites. These seeds will stimulate the secretion of gastric juices and facilitate the process of digestion, they also have carminative properties that help prevent the creation of gases. To enjoy the benefits of caraway seeds, chew a few after your meals.

Ginger
Ginger is very effective at relieving bloating. It contains two components, shogaol and gingerol, which relieve abdominal pain and prevent the accumulation of gases. Ginger is also a natural laxative that relieves and prevents constipation. For this, put ½ teaspoon of freshly chopped ginger in a glass of boiling water, let stand 10 to 15 minutes, then filter the contents. Let cool and drink.

pineapple
Pineapple is formidable against bloating and prevents constipation. Indeed, this fruit contains an enzyme called bromelin that promotes good digestion. Unlike other enzymes that are broken down by the digestive system, bromelin partially passes through the blood, prevents the production of prostaglandins responsible for inflammation and cleans the blood.

Peppermint
Peppermint is very popular for its benefits to the digestive system. It is very effective in cases of gastrointestinal intoxication, indigestion or diarrhea, and reduces gas, bloating and spasms. For this, there are peppermint capsules. Alternatively, you can steep 1 tablespoon of dried leaves in 150 ml of boiling water for 10 minutes. Drink this infusion 2 to 3 times a day to relieve bloating and constipation.

Chamomile
Chamomile is known to relieve spasms, inflammation of the digestive tract, flatulence, bloating and constipation. Just infuse a tablespoon of dried flowers in 150 ml of boiling water for 5 to 10 minutes. Filter and consume this infusion 2 to 3 times a day.

The papaya
Papaya contains a proteolytic enzyme called papain that helps break down the proteins responsible for certain disorders such as bloating, flatulence or constipation. This enzyme is also used in medicine to treat digestive diseases. In addition, this tropical fruit is rich in organic acids, vitamin C, minerals and fiber. Do not hesitate to consume!

Parsley
Consuming parsley before meals is beneficial for the digestive system, it opens the appetite and promotes gastric digestion. It is a carminative that helps prevent gas buildup, constipation and kidney stone formation. Parsley is also a very effective diuretic that helps eliminate toxins.

Apple cider vinegar and lemon
Apple cider vinegar and lemon are both very effective at relieving bloating and constipation. They contain fibers that promote good digestion. Both of these remedies contain acid that helps soften the stool and facilitate bowel movement. For this, dilute one or two tablespoons of cider vinegar in a glass of water. Otherwise, dilute the juice of half a lemon in a glass of warm water and drink.

About the author

Mind & Health

Mind & Health

Mind & Health's mission is to disseminate information in the field of health and well-being. The information provided in this magazine is intended to improve and not to replace the relationship between the reader of the magazine and his doctor. The use of plants for therapeutic purposes can in no way substitute or be added to medical treatment current without the advice of a doctor.