How to Seven foods that help you avoid abdominal inflammation (and another five that you have to avoid)

Belly bloating, which can be caused by different causes, can be easily controlled with a proper diet if it is not due to a specific pathology but is the result of our habits. For this reason, we show you the seven foods that help you avoid abdominal inflammation and another five that you have to avoid. The best foods against abdominal inflammation If we want to avoid or prevent abdominal inflammation, we must avoid constipation, as well as excessive colonic fermentation that causes gas or flatulence, and other possible modifiable causes such as fluid retention. For this, we recommend the following foods: Water in sufficient quantities Ingesting liquid in adequate amounts favors intestinal evacuation, helping to prevent constipation that can cause abdominal inflammation. Also, having a properly hydrated body minimizes the chances of retaining fluids and can be of great help to avoid abdominal inflammation. It is important to add water as such or drinks such as infusions without sugar, ginger tea that also has a scientifically proven anti-inflammatory component, or other options without alcohol, sugar, or gas. Yogurts or fermented milk, without added sugar Except for exceptions such as when you have lactose intolerance or allergy to cow's milk proteins, both yogurts, and fermented milk are a source of probiotics that favor intestinal flora, helping, among other things, to prevent constipation that can cause constipation. Inflammation. Likewise, since these beneficial bacteria can improve the composition of the intestinal flora, we reduce the chances of excessive or very little fermentation in our intestines and with it, belly swelling. Anti-inflammatory diet to protect health: these are the foods that make it up and the keys to carrying it out IN VITORIA, They are also good foods to hydrate us, as long as we choose options without added sugar. Fruits in compote or modified by cooking The fiber in fruits and vegetables could play an important role in the prevention and control of inflammatory bowel diseases, according to a study. However, in acute moments, an excess of fiber can aggravate symptoms. For this reason, we propose not to stop consuming fruit, but if we find ourselves particularly swollen and bothersome, it is better to do so with options modified by cooking, such as compotes Although some ripe options can be eaten raw without abusing them, such as peaches, bananas, or pears. Its water and fiber content will help us against fluid retention and constipation, thus being useful to avoid bloating if eaten in the usual diet. Vegetables, especially cooked As with fruits, vegetables can offer fiber, prebiotics to improve intestinal flora, quality water, and micronutrients, as well as valuable antioxidants against inflammatory processes. For this reason, we recommend eating them regularly, modifying them by cooking if we are going through an acute moment of symptoms with abundant gas, or selecting specimens with a high pectin content in case we experience diarrhea. Otherwise, a variety of dishes with vegetables will help to avoid abdominal inflammation and take care of the digestive system. Extra virgin olive oil is the main source of fat It is with scientifically proven anti-inflammatory power due to one of its components called which is useful in a variety of inflammatory processes, to control them. It is also a source of valuable antioxidants, and therefore we recommend extra virgin olive oil as the main source of fat in the diet, of course avoiding its use for frying or cooking that considerably modifies the oil. We can use it to make various dressings, home preserves, spreads, and other dishes, above all, without modifying it by cooking. Fish, both white and blue Fish, are foods that are very low in purines and a source of quality protein and fat in our diet. In the case of white fish, they are very easy to digest and for this reason, they are recommended in soft diets for acute moments with many symptoms. Bluefish are a source of omega-3 fats that can help reduce and prevent inflammation, as has been proven in people with rheumatoid arthritis. Therefore, we recommend fish, both white and blue, in the usual diet, in various preparations except frying. Fresh herbs and aromatic or mild seasonings Sugars in general, which encourage the elevation of blood glucose without satiating us effectively or providing quality nutrients, encourage colonic fermentation in the body and thus can aggravate abdominal swelling. For this reason, we recommend avoiding all kinds of added or free sugars as much as possible and being able to use sweeteners or natural sugars in moderation as part of whole pieces of fruit or vegetables. Chewing gum, jelly beans, and other sweets Not only are they a source of sugar, but they can favor the incorporation of air by encouraging chewing, as is the case with chewing gum or jelly beans. Also in many cases, they concentrate fermentable or indigestible carbohydrates such as sorbitol, Alito, or other sugar alcohols or sweeteners that can encourage gas formation and bloat in our bodies. Therefore, even if they do not have sugars, they are not recommended options in our usual diet if we want to reduce or avoid abdominal inflammation. Fast food and ultra-processed foods full of fat and salt Gulping down a hamburger with fries, cold cuts, sausages, ice cream, commercial snacks, granola bars, or breakfast cereals are all ultra-processed options that we recommend avoiding if we want to prevent abdominal bloating. Both salt and excess fat and sugar can be counterproductive for our digestive system, negatively modify the intestinal flora and promote fluid retention or constipation that can cause abdominal swelling. Therefore, to prevent inflammation in the abdomen and throughout our body, in order to protect our health, it is better to stay away from fast and ultra-processed food. Very hot seasonings or commercial sauces Irritants to the digestive system, such as very spicy condiments or those with a very intense flavor, should be avoided when we experience abdominal inflammation. Commercial sauces can also offer sodium, sugar, and fat in appreciable amounts that do not favor symptom control at all. Therefore, we recommend milder herbs or spices for seasoning or homemade dressings made from various fruits and vegetables. Carbonated or carbonated drinks inside Sparkling water, carbonated soft drinks, and other bubbly drinks can incorporate a lot of gas into the body, which favors flatulence and can cause abdominal inflammation. Instead, we always recommend water or drinks without sugar or gas and, if possible, without alcohol, which is another irritant to the digestive system. Inflammation in the abdominal area can be caused by a variety of factors, including dietary choices, stress, and certain medical conditions. Here are seven foods that may help reduce abdominal inflammation: Leafy green vegetables: Leafy greens, such as spinach, kale, and collard greens, are high in antioxidants and anti-inflammatory compounds. Berries: Berries, such as strawberries, blueberries, and raspberries, are also high in antioxidants and may help reduce inflammation. Nuts and seeds: Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are rich in healthy fats and fiber, which can help reduce inflammation. Turmeric: This spice is a powerful anti-inflammatory agent and can be added to a variety of dishes. Fatty fish: Fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which have anti-inflammatory properties. Olive oil: Olive oil is a healthy fat that contains antioxidants and has anti-inflammatory effects. Probiotics: Probiotics, which are found in fermented foods such as yogurt and sauerkraut, may help reduce inflammation in the gut. Here are five foods that may contribute to abdominal inflammation and should be limited: Processed foods: Processed foods are often high in added sugars, salt, and unhealthy fats, which can contribute to inflammation. Refined carbohydrates: Foods made with refined grains, such as white bread and pasta, can cause inflammation in the body. Fried foods: Fried foods, such as French fries and fried chicken, are high in unhealthy fats and can contribute to inflammation. Alcohol: Heavy alcohol consumption can increase inflammation in the body. Red meat: Red meat, particularly processed meats like bacon and sausage, can contribute to inflammation in the body. Again, it's important to keep in mind that diet is just one factor that can affect inflammation in the body. If you are concerned about inflammation, it's a good idea to talk to your healthcare provider. They can help you develop a plan to manage your symptoms and reduce your risk of related health problems.