By Ng Hooi Lin
Translated by Tang Yau-yang
Illustration by Lin Jia-sheng
If you want to know what foods make you gassy, just ask your body. It knows best. Changing the way you cook or reducing your serving sizes may help keep gas in check, but if you discover a particular food doesn’t agree with you, you may just have to let that food go. Let’s hear about it from a dietician.
On the days I don’t have to work, I spend most of my time reading. When my eyes tire, I take a walk in the park. When I’m hungry, I eat. When I’m tired, I lie down to rest, regardless of the time of day. When I live like this, I don’t seem to have any gastrointestinal issues. But it’s a different story on days I work. Dealing with people, racing against the clock, and delaying trips to the restroom can upset my digestive system. Sometimes my gastric acid production goes into overdrive during my sleep.
I’m not alone in my experiences. Abdominal bloating and intestinal gas are a problem for some of my friends as well. We’ve shared with one another the approaches that we have tried to soothe our intestinal irritations. Bloating makes each of us feel uncomfortable in different ways, and so we have taken a variety of approaches in dealing with our problems. Some of us think that, unlike heart problems, a few gas attacks now and then are nothing to lose sleep over. Others, on the other hand, actively seek medical attention and take medicine to solve their problems. They will visit a specialist whenever they learn of a good one.
I’m not against seeing the doctor in and of itself, but I’m not the type to rely only on doctors and medications. It’s wishful thinking to me to believe that a doctor alone can thoroughly eradicate my gastrointestinal problems. After all, the human body is extremely complicated, and the disease we face is likely to have multiple causes. Instead of relying on medicine, I’ve been paying attention to the messages my body is sending me to identify a dietary strategy that helps me effectively prevent flatulence or excessive intestinal gas.
There are ways to help
Ever since I became vegetarian, my diet has included more legumes, nuts, and vegetables. Initially, I tried using dry beans to substitute for meats, including them in two of my meals each day. Although I soaked the beans before cooking them, I still suffered from flatulence. Some people have successfully alleviated their gas problems by cutting down on beans, but that didn’t work for me. My abdomen continued to feel distended even though I cut down on my intake of legumes.
One day I pureed food for my child and kept some of the blended chickpeas for myself. I was pleasantly surprised to find that processed chickpeas did not make me gassy.
I’ve heard some new vegetarians complain about bloating when they added nuts to their food. Nuts cause me gas problems, too, so I have tried to modify their texture before I eat them to tackle this issue. For example, I blend cashews with nut milk or rice milk before I drink the mixture. That has proved easier for my stomach to digest than whole cashews.
For the same reason, I choose almond butter in place of whole almonds. If you like to eat almonds whole, make sure that you chew them thoroughly. Nutritionists generally suggest that people eat a handful of mixed nuts a day, but I believe that people who have gas problems should observe the reactions of their body to find the best food textures and serving sizes for themselves.
People who are often bothered by flatulence may also wish to consider eating their vegetables cooked rather than raw. They may also want to go easy on cauliflower, broccoli, and cabbage, which tend to cause gas. But even that advice should not be followed blindly, as some people have problems with cauliflower but can eat broccoli without any ill effects. If you can monitor the foods you eat and how your body reacts to them, you can identify the foods that are more likely to trigger indigestion for you. If a food doesn’t agree with your body, try to avoid that food. After all, your body will always be honest with you.
People disposed to bloating should avoid carbonated beverages, and restrain from drinking with a straw. Do not leave candy in your mouth for an extended period, especially sugar-free mints, because this leads to more air entering your stomach.
Bloating and gas are just symptoms. Although many causes of bloating and gas are harmless, there may be a more significant reason for such symptoms. Don’t take such symptoms lightly. Although your problems may be alleviated by listening to your body and adjusting your diet, it’s also wise to do so under the guidance of a gastroenterologist. Working together, you will be able to tailor a lifestyle that is both healthy and brings you bodily comfort again.
