击败腹部膨胀的12种方法

Your intestines play host to legions of bacteria. And that's not a bad thing. These gut microbes help the body absorb nutrients, aid in digestion and may even bolster the immune system. But when bacterial imbalances occur (like after taking antibiotics), your whole digestive system can get thrown out of whack, saysSita S. Chokhavatia，医学博士，在新泽西州不伦瑞克省的Valley Medical Group练习胃肠病学家。要恢复肠道中的订单并击败膨胀，请通过补充剂或食物（例如酸奶，开菲尔或发酵蔬菜）尝试含有活微生物的益生菌。虽然他们的治疗用途的总体证据仍然是初步的，但还有足够的数据美国胃肠学学院建议他们用于管理腹胀和其他IBS症状。与任何饮食补充剂一样，如果您怀孕，哺乳，或者您对任何医疗状况的医生护理，请先与您的医生交谈。

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即使培养的乳制品中的益生菌可能有助于膨胀，但如果您乳糖不耐症，乳制品也可能有问题。乳糖不耐受的人不会产生足够的酶乳糖酶来正确消化乳糖，这是一种在牛奶中发现的糖。乳糖的不完全消化导致肠气，腹泻和腹泻。如果您认为乳制品会弄乱您的腹部，请尝试避免使用牛奶产品一两个星期。但是，如果您必须完全从饮食中清除乳制品，请记住，您需要在其他地方获得钙和维生素D。首先添加绿叶蔬菜，杏仁和钙结合大豆或杏仁牛奶，然后得到更多的阳光或向医生询问有关服用维生素D补充剂。

Sugar-free doesn't always mean belly-friendly. Many sugar-free or no-sugar-added candies, desserts and gum contain the sweeteners sorbitol, xylitol and mannitol, also known as sugar alcohols. These sweeteners are incompletely digested and can trigger the production of hydrogen gas in the small intestines, causing severe bloating, Dr. Wolfe explains. The美国食品药品监督管理局(FDA) requires that sorbitol or mannitol-containing products include a warning label that they may have a laxative effect. Still, as little as 10 grams of sorbitol can trigger stomach trouble, says Dr. Wolfe — the amount found in several pieces of sugar-free gum or just one serving of sugar alcohol-sweetened candy.

牛奶产品和糖精并不是唯一会导致腹胀的食物。其他类型的碳水化合物的吸收不良和发酵在肠道中，从而导致敏感人群腹胀和气体。根据2016年6月的一份报告临床和实验性胃肠病学。In addition to lactose and sugar alcohols, offending substances can include fructose, a natural sugar found in fruit and honey, as well as fructans (found in wheat, onions and garlic) and galactans (found beans, lentils and soybeans). So if the cause of your symptoms is not clear and you have more sleuthing to do, keep a log of what you eat along with your symptoms. If you identify foods that seem to make you bloat, try avoiding them, but also let your doctor know so she can determine if a低点饮食适合您。

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好像压力本身还不够糟糕，它也会使您膨胀。当您焦虑时，您的身体会释放皮质醇和肾上腺素，刺激您的消化系统并引起气体，腹胀甚至腹泻的激素。Chokhavatia博士说，更重要的是，紧张的人倾向于在不知不觉中吞咽空气，太快吃食物，忘记安排优质的浴室时间。如果您无法摆脱压力源（想想：家庭戏剧），那么您可以通过认知行为疗法（CBT）来管理焦虑，这是旨在改变思想，感觉和行为的谈话疗法。根据2013年12月发表的评论，CBT可以有效地管理腹胀。World Journal of Gastroenterology。

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沃尔夫博士说，您可能会认为更多的液体等于腹部量更大，但是只要您不喝水，保持水分就会保持苗条。为什么？当您脱水时，您的身体基本上会认为您正在尝试用一口小食堂越过沙漠。她说，为了填充其储量，它在细胞和脂肪细胞中存储水，导致全面膨胀。此外，脱水会导致您的消化系统逐渐停止，从而导致便秘和腹部扩张。每天拍八杯眼镜。奖励益处：根据2016年10月发表的研究，多喝水甚至可能导致较低的卡路里摄入人类营养与饮食学杂志。

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"Not chewing with your mouth open goes far beyond good manners," says Dr. Chokhavatia, adding that swallowing air can cause bloating. Although some swallowed air is normal, when excessive air gets consumed while eating or drinking, these pockets of air travel through your digestive system and can cause bloating and gas, according to a report in the January 2013Clinical Gastroenterology and Hepatology。但这并不意味着您注定要有充满空气的腹部。采取措施吞咽较少的空气沟渠吸管，碳酸饮料和口香糖。然后，请确保您慢慢吃饭，并在嘴巴满时保持妈妈，以限制您错误地吞咽的空气。

Consuming too much sodium causes the body to hold onto extra water, Dr. Wolfe tells us, and this can lead to bloating. A July 2019 report in the美国胃肠病学杂志also suggests extra dietary sodium modifies gut bacteria in a way that leads to bloating. In this new analysis of a landmark diet and blood pressure study — the Dietary Approaches to Stop Hypertension (DASH) Sodium Trial — study participants who consumed more sodium reported more bloating. But ditching your salt shaker might not be enough. According to theAmerican Heart Association，美国平均钠摄入量中有70％来自包装，准备和餐厅食品。减少您摄入外卖餐和预包装食品的摄入量，并且您的肿胀也可能会消失。

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降低钠含量不仅仅是您不吃的东西。这也是关于你吃的东西。香蕉，木瓜，猕猴桃，草莓，哈密瓜，橙子，菠菜，甜菜和西兰花含有钾Chokhavatia博士说，它充当利尿剂，将水分子从脂肪细胞中驱逐出去，并增加尿液中的钠含量。但是请坚持改善饮食选择，不使用补品或非处方（OTC）产品来修复膨胀。尽管OTC利尿剂似乎很容易解决，但它们可能很危险，导致钾和脱水水平较低。

Fiber is famous for a reason: It helps you poop. Since constipation and bloat go hand in hand, getting more fiber can cut your chances of ballooning up. But be careful with dramatic increases in fiber intake, since this can temporarily lead to gas and bloating, and be wary of foods that appear to be enriched with a lot of fiber. A prime example is foods with added inulin — which is a fructan, or FODMAP — since this ingredient may aggravate bloating in sensitive individuals. Your belly's best bet is to get fiber from fruits, veggies and whole grains, and gradually increase your fiber intake so your body can adjust without an increase in bloating.

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