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The article was written by MSc Mai Vien Phuong - Department of Examination & Internal Medicine, Vinmec Central Park International General HospitalWith the holidays approaching, some digestive issues are inevitable. Don't let indigestion, bloating or cramps ruin your holiday meal.
1.4 stomach problems Indigestion Food intolerances
Constipation Stomach bloating 2. Methods to reduce and eliminate these common problems 2.1 Don't eat too much at once Eat small meals than can be extremely helpful.
Chewing food longer reduces the amount of air you swallow with food (a cause of bloating) and it also makes you eat slower.
2.2 Eliminate common food allergies and intolerances When you eat foods that you are intolerant to, it can cause excess gas production, bloating, and other symptoms.
>>> What are food allergies and intolerances?
Here are some common foods and ingredients to consider:
Lactose: Lactose intolerance is associated with many digestive symptoms, including bloating. Lactose is the main carbohydrate in milk. Fructose: Fructose intolerance can lead to bloating. Eggs: Bloating and bloating are common symptoms of an egg allergy. 2.3 Avoid swallowing air when eating and drinking There are two sources of gas in the digestive system:
Gas produced by bacteria in the intestines. The other is air or gas that is swallowed when you eat or drink. Common causes are carbonated beverages such as soda or carbonated drinks. They contain bubbles with carbon dioxide, a gas that can be released from liquid after it reaches your stomach. 2.4 Do not eat foods that cause gas in the digestive tract Some foods rich in fiber can cause people to produce large amounts of gas. Key players include legumes such as beans and lentils, as well as some whole grains. Fatty foods can also slow down digestion and empty the stomach. This can be beneficial for satiety (and can help with weight loss), but can be problematic for those prone to bloating. 2.5 Peppermint Oil May Help Reduce Bloating, Abdominal Discomfort
2.6 Constipation Prevention Getting more soluble fiber is often recommended when constipated. However, fortifying fiber needs to be done with caution for people with gas and/or bloating, as fiber can often make things worse.
You can try drinking more water or increasing physical activity, both of which can effectively combat constipation.
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