Intestinal Gas Problem
If you suffer with intestinal gas, understand the problem and find tips to get rid of this nuisance:
It is believed that a person produces about three liters of gas per day and 15-20 deletions are performed for all flatus daily, but in some people this quantity is greater.
The subject is delicate - it causes shame and affects many people on different occasions. We are speaking of intestinal gas originating from the air swallowed (aerophagia) or from the fermentation of food debris on intestine by bacteria which normally inhabit.
"The problem arises, most often because of undigested carbohydrates, that ended being fermented by bacteria," explains the doctor gastroenterologist Jose Antonio Flores da Cunha, St Vincent's Clinic (Gastro Gávea), in Rio de Janeiro.
He points out that the presence of gases in the intestine, as well as their elimination through 'flatus' is considered normal - although the source of much discomfort and embarrassment. "Some people have a much greater problem, which can cause pain and distention in the abdomen, as well as situations of embarrassment. In general, are those that prioritize a diet rich in items subject to greater fermentation, "says gastroenterologist. Actually, we all produce when swallowed air or gases during digestion.
"It is believed that about 3 liters (almost a gallon) are produced daily and 15-20 deletions of flatus are performed by all of us daily. However, in some individuals this amount is even greater, which may have to do with the diet, as already stated or genetic predisposition or acquired, as in the case of intolerance to lactose of milk and gluten. "When this happens, to ingest dairy products and items containing gluten, digestion does not occur satisfactorily, causing gas and even diarrhea.
Some medications, such as antibiotics that alter the intestinal flora or medicines for diabetes, even the stress favor the appearance of the problem, as Liliane says Oppermann, and orthomolecular medical Nutrologist.
Many foods are not processed properly due to the inefficient chewing, manner and speed at which one eats, lack of digestive enzymes, changes in local pH and emotional state, leading to fermentation exacerbated." What's more, the lack of physical activity influences negatively. "Physical inactivity impairs intestinal transit, as well as the habit of sitting long," says gastroenterologist Rogério Toledo Junior.
Food Determines Odor:
The question that remains: what about the unpleasant smell of these unwanted gases? The difference in "flavoring", which may vary from virtually odorless some other super malodorous, is basically due to the kind of ingested food. "The strongest are from ingestion of items that contain sulfur, as some canned food, eggs and radish. But it is worth remarking, each case is different, and there is variation in results according to the individual, "says Flores da Cunha.”Vegetables like cabbage, turnip and cauliflower also tend to release sulfur as well as the grains have many sulfur compounds," added Oppermann.
Important: When the exaggerated occurrence cause persistent symptoms – like abdominal pain - or places the subject in an embarrassing situation often is good to see a specialist: general practitioner, gastroenterologist, and dietician or nutrition specialist. As informs José Antonio Flores da Cunha, there are medications to decrease bloating caused by gas, means changing the intestinal flora - with pre and probiotics, for example - and especially treatment through nutritional education.
He makes a list of the items that take the most blame: legumes, such as beans, lentils and peas, because they are rich in carbohydrates, items that contain sorbitol as sweeteners and canned, and fructose carbonated drinks, alcoholic or not, and of course, milk and dairy products in those with lactose intolerance. "One should avoid, always, a menu rich in carbohydrates. And be aware of habits that worsen the situation, like eating quickly eat and chewing little, low fiber intake, because it can lead to constipation, and talking much during meals and gulping air. "Liliane Oppermann adds that fried food and sugary items or carrying a lot of yeast in the formula.
Slow Bowel Is a Problem:
Even the metabolism may have to do with the disorder. Individuals with slow motility and constipation tend to stay longer with food debris inside the body. Consequently, there is greater exposure to bacteria and fermentation. Asked if there are foods that combat gases, Flores da Cunha says the ideal is to maintain a balanced diet, without exaggeration carbohydrates and legumes, and many items rich in fiber. "The yogurt, because of the probiotics, teas like fennel and lemongrass, and enzymatic items such as papaya and pineapple can help," added Oppermann Liliane.
Here are some foods that are associated with lower gas production - and thus can enter the menu of who wants to keep gases under control: soy milk, juice and soy yogurt, decaffeinated coffee, toast, crackers, low-fat biscuit recipes; integral breads, Syrian, Swedish and French cored, low-fat cheeses (mine, ricotta, cottage, mozzarella); homemade soups based on meat and vegetables, lean meats, baked, roasted or grilled, cooked greens (watercress, chicory, endive, escarole, spinach), cooked vegetables (squash, zucchini, potato, eggplant, yams, carrots, chayote, mushroom, yam, manioc and tomato skinned and seedless), raw or cooked fruit (banana, apple, orange, lime, apple, papaya, pear, peach, nectarine), gelatin, and spices such as olive oil, lemon, parsley , salt, vinegar and vegetable oil.
Foods To Be Avoid:
- Milk and cream
- Coffee, black tea, green tea and mate
- Breads with crumb, very fermented breads (such as croissants and homemade), biscuits and sweets filled, butter cookies
- Fermentative vegetables: spinach, raw garlic, sweet potatoes, beets, broccoli, onions, cauliflower, kale, cucumber, peppers, radishes and cabbage
- Fermentative fruit: plum, banana dwarf or gold, cashew, persimmon, guava with seed, jackfruit, watermelon, melon, strawberry and grape
- Pies and pasta with very greasy or yeast
- Beans, lentils, peas, chickpeas, corn and soybeans
- Fatty meats: chuck steak, lamb, ribs, muscle, pork and veal
- Cold cuts and sausages: bacon, sausage, bologna, ham, salami and sausage
- Alcoholic beverages and carbonated like soda water, beer and soft drinks
- Sugar, sweets and cakes
- Chews, chewing gums
- Chocolates and chocolate
- Condiments: ketchup, soy sauce, Worcestershire sauce, mustard, pickles, black pepper and cayenne pepper kingdom
- Soups industrialized ready seasoning powder, broth industrialized
- Fried meals, breaded items, lard and fats in general.
Foods That Produce Less Gas:
- Soy milk, juice, yoghurt and soy
- Decaffeinated coffee
- Toast, low-fat crackers, biscuit recipes
- Breads: integral, Syrian, Swedish and French cored
- Skinny Cheese (mines, ricotta, cottage, mozzarella)
- Homemade soups based on meat and vegetables
- Lean meats, baked, roasted or grilled
- Cooked greens (watercress, chicory, endive, escarole, spinach)
- Cooked vegetables (squash, zucchini, potato, eggplant, yam, carrot, chayote, mushroom, yam, manioc and tomato peeled and seeded)
- Raw or cooked fruit (banana, apple, orange, lime, apple, papaya, pear, peach, nectarine)
- Spices such as olive oil, lemon, parsley, salt, vinegar and vegetable oil
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