How to eat whole grains bloating
Under the call of the dietitians, everyone now knows to eat more coarse grains because coarse grains are lower in carbohydrate content than fine grains than in grain and white flour. The content of dietary fiber is high, and the content of B vitamins is also high. Appropriate consumption can achieve a balanced intake of nutrients. However, if you suddenly eat a lot of coarse grains, your stomach cannot adapt quickly, causing bloating or excessive gas production. If so, what should I do?
First, step by step.
If you have realized that you should pay attention to increase the intake of coarse grains, then congratulations to you at the same time to give you a wake-up call, and that is not to be done overnight. When I first started eating, I had to go from low to high, about 1/10 of the staple food, and after 7-10 days, I started to add more slowly, and I could give my own digestive system an adaptive time.
Second, eat soft rice.
Try to do as much as possible when cooking, because soft rice can reduce the irritation of dietary fiber to the intestines. You can start with some soft foods, such as processed oats, purple sweet potatoes, steamed bread, and so on.
Third, the type of collocation.
It is best not to simply eat a food that is rich in dietary fiber, and you should use a variety of coarse grains for food, such as red beans, oats, millet, and purple rice.
Here is less than to tell you, because dietary fiber adsorption, and it may adsorb some vitamins or trace elements are also removed, then excreted. Therefore, long-term large-scale consumption of foods rich in dietary fiber will affect the body's absorption of calcium, iron and other minerals, but also reduce the body's immunity, so the food should be the healthiest combination.
Infants and young children and the elderly due to weak gastrointestinal function, eating too much coarse grains will lead to abdominal distension, so it is not recommended to eat coarse grains for infants and young children, the elderly should also be about half the intake of coarse grains. In addition, you should drink plenty of water to eat coarse grains, so that you can provide adequate moisture to the dietary fiber to play its role, otherwise it will be like the surface when the water is less, dry, defecation, it may be constipation.
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