Even though abdominal distension rarely means any serious disease, it usually alleviates after a few hours (through walking, drinking water or waiting quietly), in the process, you will feel drowsy, clumsy, and doubt that you can no longer buckle your jeans. While welcoming you back with a flat abdomen, quit those bad habits that can make your abdomen swell.
eating too fast
The rhythm of life keeps us busy, but if this rhythm makes you gobble up food, you should pay attention to it: in addition to food, you swallow the air that causes your abdominal distension. But swallowing air is not the only cause of abdominal distension caused by this behavior. “When you eat too fast, you usually don’t chew enough, and large pieces of food will enter the intestine and wait to be fully digested.” Stephen, a nutritionist at middleberg nutrition center in New York. Another danger of eating fast is that you don’t know how much you have eaten, and your stomach will be filled with continuous and fast movements. Stop eating so fast and take at least 20 minutes to enjoy your delicious food. 20 minutes can make your brain aware of the “feeling of satiety” and release the signal to let you put down the tableware.
I can’t give up soda.
Rich small bubbles make soda drinks and sparkling water have a better taste, but this is also the culprit for your abdominal distension. Sugar free soda drinks are more likely to cause abdominal distension, because artificial sweeteners cannot be digested. I really can’t get away from soda? Open it and let it stand for a while to reduce the gas in the drink, or pour the drink into a glass with ice cubes.
take out sandwich
Even the most health conscious people will contain too much sodium when they take out lunch. “The United States Department of Agriculture recently found that the sodium content in an ordinary sandwich accounts for 20% of your daily healthy intake,” said Dr. Jenny Brill, a famous nutritionist in Philadelphia and the author of how to lower blood pressure. A 2012 study by the US Centers for Disease Control and prevention listed foods with the highest sodium content, many of which are often used as fillings for sandwiches. “Bread and burritos are the largest sources of sodium in typical American diets, with cooked meat ranking second and cheese third,” Dr. Brill said. The US Centers for Disease Control and Prevention recommends that the daily sodium intake should not exceed 2300 mg. You can reduce your usual sodium intake by adjusting the menu of sandwiches or changing your diet frequently to prevent abdominal distension caused by excessive sodium intake.
eaten raw purple cabbage
Because it is rich in vitamins required by the human body, purple cabbage has become a star ingredient in salads. However, the fact is that this cruciferous vegetable contains too many fibers that are difficult to chew and a kind of indigestible plant honey, which will cause the human body to inhale air and feel full when eaten raw. Purple cabbage is not the only vegetable that causes abdominal distension. Other cruciferous vegetables such as Brussels sprouts and broccoli have the same effect. “To reduce the feeling of abdominal distension, you can eat less purple cabbage, or eat it when it is cooked.” Stephen suggests, “you can still get nutrition from it, but cooking can soften the fiber of purple cabbage and reduce the volume of purple cabbage, so that it won’t take up too much space in the intestine.”
eating too much packaged food
Similarly, the culprit is sodium – it is widely used as a preservative in processed food and convenience food. You may know that biscuits and chips contain a lot of sodium, but even healthy things, such as instant soup, salad dressing, and tomato sauce for breakfast, have a high sodium content, which makes you easily exceed the recommended daily intake of 2300mg. “I can bet that many packaged foods contain more sodium than you think, and you can’t even taste salt in those foods.” Dr. Brill said. Before buying, look at the food label more and choose foods with a sodium content of less than 500mg per serving, which can effectively prevent abdominal distension. Of course, try to eat less packaged food and let more fresh vegetables and fruits appear on your table.
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