Discover tasty foods that help reduce bloating

August 2018 – Have you ever had that feeling of bloating that just won’t go away? The most common cause of this discomfort is fluid retention, which can be caused by the accumulation of water in the body. Bloating can occur in various ways, throughout the body or just in some parts such as the legs and feet.

According to nutritionist Graciela Vargas, from the Umami Committee, with proper adjustments to the menu, it is possible to fight the discomfort in a simple way. “A balanced diet, without excessive sodium intake, regular physical activity and hydration are crucial factors both for reducing bloating and for improving quality of life,” she explains.

The specialist states that some foods that provide the umami taste, such as tomato and onion, have diuretic properties that help reduce body bloating, in addition to important micronutrients for the body. “Tomato is rich in lycopene, and also has a good amount of vitamins C, A and B complex, as well as minerals such as folic acid, potassium and calcium. Onion is rich in flavonoids, contains vitamins C and B complex, and also minerals such as iron, potassium, sodium, phosphorus and calcium. These two ingredients make the dish tastier and the food even more umami,” explains Graciela, referring to one of the five basic tastes of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda.

Another tip is to focus on consuming proteins with a lower fat content, such as eggs, low-fat cheeses and white meats. These foods can act as a natural diuretic, helping the body eliminate excess water. “White meats are sources of omega 3 and omega 6 and contain fatty acids, which are substances that improve the functioning of the body and contribute to good nutrition, in addition to being sources of high biological value protein,” highlights Graciela.

The nutritionist emphasizes that sodium chloride, known as table salt, is widely used in cooking to flavor foods and relates excessive consumption to the problem of bloating. “In the correct amount, salt is a great ally, as it helps prevent dehydration problems and maintain the balance of the body’s water volume. But if used excessively, it causes the body to retain a lot of fluids,” she comments.

One tip to reduce excessive consumption of sodium chloride is the use of monosodium glutamate to enhance the flavor of meals. Graciela explains that glutamate contains 2/3 less sodium in its composition. “To work properly, the portion of monosodium glutamate should replace half of the portion of salt. For example, if the recipe calls for two teaspoons, you use one teaspoon of glutamate and one of salt, reducing the sodium content in the preparation without losing flavor.”

#NutriTip
“To fight bloating, it is recommended to consume foods rich in water, which increase urine production and reduce water retention, fibers, which help reduce bloating, abdominal pain and fight constipation, and probiotics, which maintain a good balance of beneficial bacteria in the intestine.”

UMAMI
It is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in the year 2000, when researchers from the University of Miami confirmed the existence of specific receptors for this taste in the taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main Umami substances. The two main characteristics of Umami are increased salivation and the continuity of taste for a few minutes after eating the food. To learn more, visit www.portalumami.com.br and also follow us on social media facebook.com/ogostoumami and instagram.com/ogostoumami.

PRESS INFORMATION
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(11) 2548-0720 / 2894-5607
Evelyn Spada, Gabriel Pedreschi and Wilson Barros
umamiteam@agenciarace.com.br