How to eat in summer to avoid bloating
'17.06.2021'
Source: Lady.mail.ru
A common problem with the summer diet is the appearance of bloating and discomfort in the intestines. This may be due to food intolerances for certain foods, including foods high in natural sugars and coarse fiber. Lady.mail.ru.
So, what eating habits are worth starting so that the summer is only a joy:
Eliminate FODMAP foods
FODMAP is, of course, the English word for short-chain carbohydrates. And now in Russian - these ingredients can cause bloating and affect gas production. There is no connection with the ambient temperature, such products affect our body in the same way at any time of the year. It's just that most of these carbohydrates most often come across to us during the hot season: ice cream, apples, pears, mangoes, cherries, melons, apricots, nectarines, peaches, plums, watermelon.
We in no way prohibit the use of fruits and berries, especially at the height of summer. Just follow the reaction of your body and observe the amount of food you eat. If unpleasant sensations appeared, I immediately wanted to go to the toilet, and my stomach became like a ball, it is worth lowering the dose.
Eat fruits in the morning, vegetables in the evening
In summer, the activity of the digestive system slows down, so it is better to give preference to foods with less heat treatment, in which live enzymes are stored to improve digestion. It is possible and necessary to eat fruits and vegetables, but in order to reduce fermentation in the intestines, it is still advisable to eat only vegetables in the evening.
Choose local products
That is, those who have always grown up in your area of residence, because our body is accustomed to them evolutionarily, so they rarely cause allergies. The microbiota of our body from childhood is formed precisely by seasonal and local products. But early imported products may contain fertilizers, during transportation they are treated with chemistry, they lose their useful properties.
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Therefore, it is advisable to compose your diet by studying the table of the seasonality of the crop for your region. You can diversify the summer diet by eating wild plants: nettle, rhubarb, sour cherry, parsley, celery, spinach, lettuce.
By the way, read in the gallery about how you can combine different products based on their aromas - you get very interesting couples!
Don't forget about proteins
Summer is the right season for weight loss, and many people abruptly refuse to eat meat and fish, preferring only vegetables and fruits. Remember: if you want to become a vegetarian, then you can't just take and refuse food of animal origin, the transition must be gentle. Moreover, it is important to remember: such a diet is not suitable for everyone, you need to monitor the body's reaction and internal sensations.
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In general, nutritionists recommend switching to a balanced diet in the summer with an optimal ratio of proteins, fats and carbohydrates. It is in the summer that the daily caloric content of the diet is distributed as follows: 30% of the menu should be proteins (plant and animal), 10% - fats, 60% - carbohydrates. It is better to replace meat on especially hot days with low-fat varieties of fish with a vegetable side dish.
Drink more water
We do not think that any article on nutrition may not contain this clause. In summer you can drink mineral water, water with lemon, lime, ginger, kvass, berry fruit drinks.
“Instead of regular ice cream, go for frozen juice or fruit desserts. And fatty salad dressings, such as mayonnaise or sour cream, can be replaced with dressings of low-fat and unsweetened yogurt or lemon juice with linseed or olive oil, ”recommends Irina Popova, nutritionist, therapist, reflexologist.
