The Good Food

10/26/2021

POST 2

So what are FODMAPs that cause bloating?
Fructose, a kind of sugar present in apples, tomato, honey.
Lactose, present in cheese, milk, yogurt, ice cream.
Oligosaccharides such as wheat, barley, beans, lentils, rye, nuts, garlic
Polyols (sugar alcohols)
This dietary temporary modification has shown to have significant effects on the physiology of the gastrointestinal tract and improves symptoms of abdominal pain, distention, and bloating in patients with irritable bowel syndrome.
The phytates are natural compounds found in nuts and seed, that can interact with the digestion, interfering with some mineral absorption such as iron, calcium, zinc and magnesium. They can also be found on rich fiber cereals as brown rice, oats, or even beans, and can possibly interact with digestive enzymes on some people. So in order to reduce phytate's amount, try soaking fiber foods in water overnight and then discarding the soaking water. This will also help your intestine to digest these rich fiber foods more easily.
Avoid sugar alcohols: everything ending in ‘ol’ on your ingredient list is a sugar alcohol: xylitol, erythritol, orbitol, maltitol, etc.
If you are an ultra-processed foods lover, try going for a more natural, real and rich nutrients diet, and also try using some probiotics in order to improve your intestinal microbiome.

10/19/2021

That uncomfortable feeling in your tummy, that makes you even look like you are expecting a child.
Even oftentimes painful, it is typically benign (and extremely common!)
Bloating means your gastrointestinal tract is normally full of gas, and the causes can involve:
Gut microbiome imbalances like sibo (small intestine bacterial overgrowth)
Food intolerances (lactose, sorbitol, fructose, among others)
Stress
Constipation
Eating too much fiber all at once and not being used to it
Eating too much gas as carbonated beverages or eating too fast, not chewing properly, which makes you swallow too much air
Menstrual period
What to do:
First of all, make sure you are drinking enough water. Water humidifies stool and helps it to transit properly into your gut. If you are not well hydrated and are eating fiber rich foods, this will surely lead you to constipation, and exacerbating bloating. Remember: optimal intestinal transit = optimal intestinal health!
Constipation is one of the main sources of bloating. Besides eating fiber foods and drinking enough water, you also have to promote bowel movement. Intestines have a natural motion that moves stool forward. If it isn't moving fast enough, you can help it out by increasing your physical activity! If you have sedentary lifestyle, even a 10 min walk will make a difference
Don’t incorporate too much fiber into your diet at a time, because it can have an opposite effect. If you are not used to eating fibers, start adding cooked veggies into your plates, go for whole grain cereals instead of white refined ones, add some seeds as chia or flax seeds, or try adding more fruits into your snacks!
Try reducing consumption of FODMAPs. Dietary fermentable foods, including fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Types of short chain carbs that sometimes are not well absorbed by the intestine. And what are those? Don’t miss our next post to find out. Hit “turn on notifications” not to miss it.

10/09/2021

Beautiful city, great view

10/08/2021

The power of a big city, do you feel❓

09/24/2021

What could be more beautiful than the ocean❓

Only the 🌊

09/23/2021

Most of all in this life we ​​lack 👉🏻peace and tranquility…

Find a place of your

09/10/2021

Everyday with .us 🍊

09/09/2021

09/08/2021

🍂

Nothing like this☺️

Let's not let go of 🌞

08/30/2021

What can make you gain some weight is eating more calories than what your body actually needs.
no matter if those extra calories come from fat, proteins or carbs!

08/27/2021

Carbs are bad for you!
Lie!
They are the body’s main source of energy. For instance, carbohydrates supply your brain's high energy demands, like they do with your kidneys, lungs, liver, heart muscle, etc.
Also, fiber promotes good digestive health and may lower your risk of heart disease and diabetes. What's important here is to go most of the time for the higher quality ones - whole grain, fruits, legumes, veggies!