How to eliminate intestinal gases?

Meteorism is a problem where the abdomen feels full, tight, and distended, usually due to excess gas in the intestine . Both meteorism and bloating, belching and flatulenceThey are common in a part of the population but are not harmful to health, although they are annoying. In most cases, they are due to excessive sensitivity to amounts of gas in the abdomen that are actually normal or to aerophagia (swallowing air while eating food). For this reason, the gas patient should try to decrease the amount of air they swallow when eating, avoiding talking hotly during meals, chewing food slowly, and drinking a reduced amount of fluids while eating. A proper diet can greatly reduce gases, improving the quality of life of the patient. But what are the prohibited foods and which are allowed to combat gases? These are the recommendations of the Primary Care professionals of the Madrid Health Service:

Gas-producing foods

  • Broad beans, beans, chickpeas, lentils, and peas. These pulses must be eliminated from the diet or reduce their consumption, except if they are pureed.
  • Vegetables such as cabbage, cauliflower, Brussels sprouts, lettuce, cabbage, artichokes, turnips, chard, bell pepper, cucumber, asparagus, and spinach.
  • Cereals, especially whole grains, rice and whole wheat bread. Although they are beneficial to combat constipation, they are not indicated in case of meteorism or gases.
  • Vegetables such as potatoes, radishes, or raw onion.
  • Fruits such as pineapple, plum, banana or raisins.
  • Fizzy drinks, especially cola and beer.
  • Red wine.

Foods that should be reduced:

  • Milk: it is not recommended to drink more than one glass a day.
  • Yogurt and fresh cheeses: their consumption should be moderate since they increase flatulence.
  • Sugar: it is advisable to replace it with saccharin.
  • Pasta: can be taken once a week, preferably without tomato.
  • Peach, apple, pear, melon, watermelon and kiwi: they can be taken from time to time, preferably ripe and peeled.
  • Tomato, carrot and celery: it is recommended to reduce its consumption in salads.

Food allowed

  • Meats: any type is allowed, especially beef, chicken, suckling lamb and turkey.
  • White fishand blue fish , especially rich in omega 3 fatty acids .
  • Soft-boiled, poached, hard-boiled or omelette eggs.
  • White bread in moderation: the recommended portion is 150 grams a day.
  • Natural and non-carbonated fruit juices.
  • Vegetable stew or panaché, although not more than once a week.

General recommendations

  • Cook food simply. Opt better for cooked and roasted than fried and battered.
  • Chew food well, salivating it well before swallowing.
  • Drink little fluid during meals and choose non-carbonated beverages.
  • Avoid drinking in a jug, pot, boot or using straws to sip.
  • Do not talk hotly while eating and avoid making swallowing noises when drinking.
  • Avoid chewing gum and sucking on candy.
  • Do not smoke since, in addition to damaging your lungs, you swallow air when doing so.

 

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