The boredom and discomfort experienced after eating too many unhealthy foods have various names. After eating a large meal, whether it is bloating, gas, groggy, or feeling full, you can use the term “indigestion” to summarize.
However, not only overeating can cause indigestion, some foods are more likely to cause stomach upset than others. A moderate and balanced diet is easy to digest, but if single carbohydrates or saturated fats occupy most of your daily diet, you may have to loosen your belt.
Unhealthy eating can make your body feel exhausted, but positive changes and healthy food choices will make you back to normal. The following will focus on some common sources of abdominal pain and foods that make the stomach upset. But there is one constant truth, i.e. overeating any food will cause gastrointestinal discomfort.
Processed grains
What most you should not eat at lunch is processed grains, which include wheat flour foods such as white bread, white rice and noodles. Such carbohydrates are very unhealthy because they cause a lot of sugar to enter the bloodstream and cause blood sugar to drop sharply after a while. Refined grains lack key ingredients such as bran and germ. Bran provides fiber and can last for several hours after a meal. If there is a lack of bran, there will inevitably be a sudden drop in energy after eating a meal of processed grains. Foods like white bread also lack germ. The germ of grains is rich in B vitamins, and the human body uses B vitamins to obtain energy from the food it eats. If you eat too much processed grains, these foods will provide too much fuel for the afternoon, making you feel drowsy, heavy, and low energy. You need a nap at this time.
What is the alternative? — Eat Whole Grains
The simple way to solve the fatigue caused by processed grains is to replace them with whole grains. When cooking, whole grains are a healthier choice. That’s because whole grains are high in fiber, so they can stably release energy and help you avoid sudden spikes in blood sugar. Fiber also facilitates the passage of waste products from digestion through the intestines. Whole grains can provide reliable energy and a clear gastrointestinal tract, and are an important component of a healthy diet and diet. Don’t let processed refined grains cause you sleepiness and stomach upset; put whole grains on your daily menu, and use whole wheat bread, cereal, brown rice, and whole wheat noodles to improve your diet.
Whole grains are made up of three components: nutritious bran, rice husks, and endosperm (mostly made up of starch and protein). In the case of 100% whole grain, these three elements are included in the same ratio. White bread uses 80% of the original wheat, most of which is endosperm. Due to the lack of nutrients in rice husks, the five nutrients contained in rice husks, niacin, riboflavin, thiamine, folic acid, and iron, cannot be taken. There is also a shortage of dietary fiber. Taking a lot of dietary fiber improves the function of the intestines and reduces the risk of heart disease and colon cancer, so it is said that it is better to eat 3 or more 100% whole grain breads a day. [Tip] : If you want to find out the difference between white bread and whole grain bread other than calories when you buy it, you should have a look at the ingredients list on the food packaging.
Low-calorie foods can cause your body feel heavy
Low-calorie foods are not always the best snack options. Calories are your body’s energy source. You need to maintain your calorie intake to get the energy you need to complete your work. Problems arise when eating too many of these low-calorie foods throughout the day. Insufficient calories can make your body feel exhausted; if your gas tank is empty, it will be difficult to get the job done. And these snacks are usually packaged processed foods with low nutritional value, so this is a double blow to your body. Restricting calorie intake can also be counterproductive, allowing you to eat more than you should at your next meal. Then because overeating brings laziness and flatulence, this bad feeling will continue to cycle. Excess food can actually make you frustrated, because eating a large meal to fill an overly hungry belly may also increase weight. If calorie restriction becomes a habit, it may also cause changes in metabolism and hormone balance. These metabolic changes can make it difficult to maintain a healthy weight. Hormonal changes can cause depression and a decrease in happiness.
Alternative ⇒ Moderate healthy snacks
Eating too much of any food can cause weight gain, even low-calorie healthy snacks will produce the same results. When choosing snacks between meals, please avoid foods labeled “low calorie, low calorie and zero calorie”. Choose natural low-calorie snacks, such as berries, melons and cucumbers. These will provide essential vitamins and minerals that your body lacks. Carbonated beverages, alcohol and fruit juices all contain a lot of calories, but these beverages cannot satisfy your hunger, so you should drink water and eat healthy foods to meet your daily calorie needs.
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Carbonated drinks are not necessarily refreshing
If you feel bloating and gas after a meal, the beverage you drink may be the culprit. Carbonated drinks like soda are very popular, but these carbonated drinks keep bubbling after the first sip, and they still produce gas even after drinking it for a long time. Although they will not make you feel full, they do not have any good follow-up effects. First of all, let us look at the reason why carbonated drinks have bubbles. That is because carbonated drinks contain a large amount of carbon dioxide gas, so bubbles will always appear in your digestive tract. Therefore, the interesting bubbles in the drink can be converted into gas in the abdomen, causing flatulence. Another gas source for carbonated drinks is sweeteners. Sugar-free beverages contain sugar substitutes, and the sweetness is very similar to real sugar. But your body knows they are different, and these sugar substitutes are difficult to digest. Please limit foods and beverages containing sugar alcohols such as sorbitol, xylitol and mannitol. Before decomposition begins, these sugar substitutes move all the way to the large intestine, and this combination of fermentation and digestion produces gas. Therefore, you do not have to completely quit these sugar alcohols, but try to consume them in moderation. Flatulence makes you feel very uncomfortable. When you feel bloated and full, it is difficult to feel comfortable.
Alternative ⇒Water, Water!
Drinking water can eliminate excess gas in the diet. Water is the drink of choice for your body. It does not contain bubbles and sweeteners that can disturb your stomach. If you drink sparkling drinks just for a taste, you can try adding natural ingredients to the water. You can use slices of yellow lemon, green lemon, berry and cucumber to get the taste you want; you can also use your creativity to add vanilla, basil, rosemary and mint, they are all popular; herbal tea is also great And decaffeinated choice. Don’t drink carbonated water either. Even if it has no added sugar, this carbonated beverage can still cause intestinal discomfort. Just drink water in its simplest form. Add nothing, add ice cubes, or add a few drops of lemon juice-drinking water is a healthy choice.
Your gut is a busy place. Make it a happy place.Dairy products make your life difficult
Sometimes, eating dairy products can make you uncomfortable all day, or (worse) keep you going to the toilet. This is because lactose (the sugar contained in most dairy products) is difficult to digest by your intestines. The main one is usually milk. Milk is high in lactose and can cause painful flatulence and diarrhea in people who lack the digestive enzyme lactase. You may already know that your body has difficulty digesting lactose, and 65% of people worldwide have lactose digestion problems. Flatulence and fatigue are usually accompanied by lactose. This reaction to lactose makes it difficult for your body to absorb the nutrients of milk. Remember, milk is rich in calcium that strengthens bones. So how can we get nutrition from dairy products and avoid stomach upset and heavy body?
Alternative ⇒ Try yogurt, cheese and other fermented dairy products!
Just eat fermented dairy products. Some of your favorite dairy products are already breaking down lactose. Yogurt and kefir are made with enzymes, which can solve the problem of lactose in milk before it enters the intestine. These substitutes are an important source of calcium and probiotics, which can further aid digestion. If you need an alternative to milk, try almond milk. Almond milk and other nut milks may be easier to digest. They are rich in nutrients such as calcium and vitamin D and taste great. If you are very sensitive to lactose, please consult a healthcare professional. They know how to make sure you get the calcium you need, At the same time, the best way that does not affect your body comfort.
Effects of high-fat foods
There may be no doubt that foods with high fat content will definitely make you uncomfortable. Foods with a lot of saturated fat tend to be very greasy and make you feel very uncomfortable. Fats (saturated and trans) are usually added to food to enhance the taste, but we have to pay for it. Fatty foods usually have very little fiber. This is a problem because fiber is great for digestion; it can increase the volume of stool and push it through the digestive system. A high-fat diet often causes constipation. High-fat foods do not have fiber to aid digestion and will put a heavy load on your intestines. Fried foods are particularly bad for your body because they not only lack fiber, but they also lack the necessary nutrients, vitamins and minerals to help you stay active. Using fried foods (usually high in fat) as fuel for the body can easily cause slowness and laziness.
Alternative ⇒Healthy unsaturated fat
If there is no fat in the diet, it is not a healthy diet. Fat is an important macronutrient, but not all fats are the same. Be careful not to contain too much saturated fat in your diet, and try to avoid trans fats, and be sure to include healthy (mono- and poly) unsaturated fats as part of a balanced diet. Examples of foods rich in unsaturated fats include: avocado, olive oil, nuts, and fish; these foods are rich in nutrients and contain fats that support healthy brain function. Replace some foods high in saturated fat with healthy fats.
Now you know what foods (and drinks) are upsetting to your stomach, so take the initiative to stay away from these foods. Replace indigestible foods with fiber-rich foods, so that your plate has a balanced whole grain and various foods. Challenge yourself to drink plenty of water. (When you think you have drunk enough water, pour yourself another glass.) Look for alternatives to replace foods that will make you feel full and upset you. Limit or avoid the following items in the left column, and choose healthier ingredients from the right column:
| Foods Make You Uncomfortable | Beneficial Foods For You |
| Fried food | Avocado |
| Packaged pastry | Olive oil |
| Trans fat | Fatty fish |
| Red meat | Roasted vegetables |
| White bread | Lean protein |
| Noodles | Whole wheat bread, brown rice |
| Soda | Berries |
| Ice cream | Melon, cucumber, water, yogurt |
You may have another choice — Vegetable juice Aojiru
If you usually eat less fruits and vegetables and don’t have enough dietary fiber, you can consider taking green juice. Of course, the taste may not be very good.
“Aojiru” is made from barley seedlings that grow 20 to 30 cm into juice or dried into powder. It can be taken internally or externally, but everyone who has bought it knows that it has a strong grassy smell. And the taste is not good. In fact, Aojiru was born as early as 1943. A military doctor from Japan named Endo Renro used the discarded vegetable juice to compensate his family. In addition, it was found that the vegetable juice had a good cure for his wife’s kidney disease and son’s pneumonia. effect. Aojiru was really known to the public in 1983, when a Japanese company named Kyusai designed aojiru in powder form as a dietary supplement. The subsequent market explosion point was in 2000, when the Japanese retailed aojiru on a large scale. Known by the public in the world.
Scientific research proves that the Aojiru green powder is rich in protein, potassium (K), calcium (Ca), magnesium (Mg), carotene, vitamin E, C, pantothenic acid, chlorophyll, choline, etc., only the protein composition There are no fewer than dozens of them.
In 1g wheat green powder: The potassium and calcium contents are 24.6 and 6.5 times that of wheat flour and salmon Vitamin B2 is 18.3 times that of milk Folic acid and vitamin E are 18.3 times and 19.6 times that of wheat flour, respectively Carotene and vitamin C are respectively 130 times and 16.4 times that of tomatoes.
The processing technology of green juice will not destroy the nutrients, on the contrary, it will promote the release of nutrients and make it easier for the body to absorb! ! Retention of dietary fiber Ultra-fine grinding technology is widely used in the production process of green juice, the principle is that the young barley leaves are crushed into micron-sized powder. This is also a new technology developed in the past 20 years, which retains the biological activity in the powder to the greatest extent with a fast and efficient process.
The freshly squeezed juice that we often drink is to filter out the dietary fiber that is insoluble in water, and the production process of green juice does not filter out the dietary fiber, but crushes it through superfine grinding technology. This technology can significantly increase the water solubility, water holding capacity and swelling power of the processed dietary fiber, improve the utilization rate of dietary fiber, make people feel full after drinking, increase the body’s defecation speed and stool volume, so as to eliminate the body toxin.
A good green juice must have the following standards:
- Organic cultivation
- Nutrition harvest at the best time
- No addition during production. When just overwintering from February to February each year, only the most upright organic barley seedlings with a height of 15-20cm can ensure the purity of the raw materials.
Green juice can promote weight loss, regulate the stomach.
①Carbohydrates (sugars)
Blood, muscles, nerves, skin, hair, etc. are all made of protein; Protein is also involved in the renewal and repair of tissues; Regulate the physiological activities of the human body and enhance resistance. It can also provide energy for children’s growth and development
②Fat
Maintain normal weight; Protect internal organs and joints; Moisturize the skin and provide energy.
③Protein
Participate in many life activities, which is a component of cell membrane and many tissues; Maintain normal nerve function; Promote the metabolism of fat and protein in the body.
④Vitamins
Regulate the metabolism of epidermis and stratum corneum, anti-aging and wrinkle removal; Reduce seborrhea and make the skin elastic, while diminishing spots and softening the skin.
