A bloated stomach…food to eat vs. Food to avoid

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There is not a lot of belly fat, but there are always people whose stomachs appear to be bloated and fat.

What is the cause of bloating and stomach upset? If you don’t have any health problems, just making a few changes in your current diet can make your stomach feel more comfortable and your stomach flatter.

◆ Eating two types of fiber at once = If you have constipation, your stomach may appear more prone. In this case, it is necessary to change the eating habits of eating foods rich in fiber every morning. According to a paper published by the University of Toronto’s research team in the American Journal of Clinical Nutrition, it is better to eat two types of fiber at a time than one type of fiber. To eat foods that contain water-soluble and insoluble fiber. Water-soluble fiber is abundant in apples and seaweeds, and insoluble fiber is abundant in grains, corn, and pumpkins.

◆ Eating foods rich in potassium = Even if there is excess moisture in the body tissues, it may feel like you have a stomach. Potassium intake helps the body drain excess water. The amount of water in the body involves two minerals, sodium and potassium, and as the sodium level in the body increases, the amount of water in the body tissues increases, so you need to consume 3500mg of the recommended amount of potassium in order to balance sodium and potassium. It is safer to supplement potassium with food rather than nutritional supplements. Potassium builds up in the body, which increases the potential risk of arrhythmia or heart attack, so people with kidney or heart health problems should supplement potassium through regular diets, not supplements. You can eat vegetables, fruits and legumes rich in potassium. Bananas and potatoes are typical foods rich in potassium.

◆ Eat healthy fats and protein = If you have a lot of abdominal fat and your stomach feels more uncomfortable, you need to adjust your diet to burn intestinal obesity and belly fat. Fish rich in omega-3 fatty acids, such as salmon and tuna, help burn calories and promote the production of brown fat that activates metabolism, helping to lose belly fat. In addition, protein helps prevent swelling of the stomach with food for irritating foods such as sugar and salt. Protein intake increases satiety, reduces cravings for nausea, reduces stomach discomfort, and helps to lose weight. The combination of protein and fiber-rich foods further enhances satiety.

◆ Reduce sodium intake= There is also a way to increase potassium intake to balance potassium and sodium, but if you are already getting enough potassium, you need to check if your sodium intake is excessive. Sodium can cause water to stay in the body’s tissues, causing the stomach to become taut. The World Health Organization (WHO) recommends 2000mg of sodium per day, but in practice, many people consume more than twice as much sodium. If you usually eat salty foods, try using a low-salt diet to reduce your salt intake.

◆ Reduce alcohol intake= Alcohol causes dehydration, which causes the body’s tissues to retain moisture, which can cause the stomach to swell. First of all, it is necessary to be careful not to drink too much or excessive alcohol, and when drinking, drink enough water to prevent dehydration. It is good to drink water consciously in summer when the weather is hot, and eat foods with high moisture content such as vegetables and fruits. However, the habit of drinking sweet drinks like carbonated beverages instead of water often breaks the balance of microflora in the intestine, making the inside more uncomfortable, so it is good to drink artificial additives as well as plain water without sugar, salt, and calories.

Reporter Moon Se-young [email protected]

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