Do you experience swelling even after eating healthy, homemakers? Nutritionists explain why this can happen and how to fix it.
Eating cooked food at home is often considered the best way to maintain a healthy diet. You are avoiding processed foods, preservatives and unhealthy fat – yet you still experience inflammation after meals. What is happening? Bloating, characteristic of an inflammation or tight feeling in the abdomen is a common digestive issue. While it is often associated with processed foods, even homemade food can sometimes cause discomfort due to specific ingredients, part size and eating habits. Below is the most common reason that your home-cooked food can make you feel bloated.
Here are the 6 reasons that you feel bloated after eating home-credible food:
1. Excessive use of spices and spices: disturbing digestive system
Indian and other traditional dishes rely very much on a variety of spices. While spices such as cumin, turmeric, and ginger aid digestion, some spices can irritate the intestine lining or cause more and more consumption of gas. Food with excess red chili can irritate abdominal lining and cause acid reflux and inflammation. Hing (asafoetida) is used to reduce gas, but in some people, it may trigger the opposite effect. Garlic and onion, which are essential for many curry, contain fructance, a type of fermentable fiber that struggles to digest to digest, leading to swelling and gas formation.
How to fix it: Avoid excess chili and use more cumin, mint and coriander, which help digestion. After meals, Saunf (fennel) and cardamom can help improve digestion.
2. High-Adipium Food: Water Retention and Puffiness
Eating high salt food can lead to retention and puffiness of water, even if they are made with fresh materials. Excess salt intake draws water in tissues, causing a bloated feeling. A study in the American Journal of Gastroenterology (2019) found that high sodium intake can replace intestine microbyota and increase fluid retention, contribute to inflammation.
How to fix it: To accommodate your taste preferences, gently reduce salt. Instead of table salt, use natural herbs and lemon juice to enhance taste. Drink lots of water to take out excess sodium.
3. Gas-producing vegetables: cruciferus vegies and legumes
Cabbage, cauliflower, and broccoli contain rephinoses, which remain unspecified and produce gas when fermented in the intestine. Beans, lentils, and chickpeas are rich in oligosaccharides, another kinwable sugar that can cause inflammation. Radio and onion contain sulfur compounds that also produce gas.
How to fix it: Soaking beans and lentils overnight and abandoning water before cooking helps in breaking gas-producing compounds. To reduce inflammation, cook cruciferous vegetables with digestive-friendly spices such as cumin, ginger, or fennel. Gently increase the intake of fiber to allow your digestive system to adjust.
4. Eating very fast or poor food
How you eat also affects digestive health. Eating very quickly, keeping irregular meal time, not chewing properly, eating in bed, or lying immediately after eating can disrupt all digestion. Eating very quickly or eating food can lead to swallowing excess air (aerophagia), which can cause swelling. The time of irregular food disrupts the natural digestive rhythm of the body, which makes digestion less efficient. Eating big food late at night and soon sleeping digestion can slow down and cause acid reflux and blotting.
To reduce the swallowing air, chew food gradually and from the mind. Eat at regular intervals to maintain a stable digestive system. Avoid late, heavy, heavy food and eat at least two to three hours before bedtime.
5. Dairy sensitivity: lactose intolerance and digestion issues
Some people are lactose intolerant, or even if you consume dairy regularly, you may still experience mild lactose intolerance, which can cause inflammation, gas and stomach problems. If you feel bloated or experience stomach cramps and indigestion within 30 minutes to two hours, such as eating dairy-based foods such as milk, cheese, curd or kheer, you may need to reduce your intake. Some people lose the ability to produce lactase (enzymes that break lactose), as they lead to digestive issues.
How to fix it: If dairy is causing blotting, try lactose-free milk or plant-based options such as almonds or soy milk. Feeded dairy products such as yogurt and buttermilk are easy to digest and may be less discomfort.
6. Cooking oil and fat: Effect on digestion
Cooking oil and fat are important for a balanced diet, but both quality and quantity matters. Excessive oil, butter, or ghee can slow down digestion and cause inflammation. High -fat foods delay in emptying gastric, which means that food lasts in the stomach, causing discomfort. To digest fried or oily foods requires more energy, which increases inflammation.
How to fix it: Moderation is the key. Reduce the amount of oil used in cooking and select the option of grilling, roasting or steaming instead of deep frying.
Bottom line
Bloating after eating home-rose food is often due to a combination of some ingredients, part size and eating habits. By making small adjustments, you can enjoy your food without discomfort.
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About Rupali DuttaRupali Dutta is a clinical nutritionist and has worked in major corporate hospitals. He has formed and led teams of professionals to provide clinical solutions to patients in all medical specialties, including significant care. He is a member of the Indian Dietic Association and the Indian Association of Parental and Anteral Nutrition.
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