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Nuts and seeds are health enthusiasts' favourites because of their nutritionally dense contents full of healthy fats, proteins, fibres, vitamins, and minerals. They are a convenient snack, a crunchy topping, or an ingredient in your favourite recipes. To many others, though, such superfoods may yield the not-so-pleasing effect of digestive discomfort, especially bloating. If you have ever felt this, you are not alone. Bloating is frustrating and uncomfortable, especially when foods that are supposed to be good for you are the culprit. Fortunately, there are ways to enjoy nuts and seeds without their unwanted side effects. By making a few adjustments in the way you consume them, you still can reap their nutritional goodness while keeping your digestive system happy.
Soaking Nuts and Seeds
One of the best methods of reducing the bloating effect of nuts and seeds is to soak them before consuming them. Soaking helps break down phytic acid, a natural substance found in nuts and seeds that can inhibit digestion and cause bloating. You help activate enzymes in them that make them more digestible by soaking them for several hours or even overnight in water. To soak nuts and seeds, place them in a bowl of water with a pinch of salt, cover them, and let them stay at room temperature. When they are soaked, you can dry them in the oven or a dehydrator, or you can just eat them that way.
Control Portions
The cause of bloating sometimes can be very simple: overeating. While nuts and seeds are healthful, they have a lot of calories; their consumption burdens the digestive system and can cause bloating and discomfort. Because of this, it becomes critical to keep control of the portion size. A small handful, about a few grams, maybe the usual serving size of nuts or seeds. This quantity will give a pretty good amount of nutrients without burdening the digestive system. If you're adding nuts or seeds to meals, such as sprinkling them over yoghurt or salads, be sure not to overdo the amount to maintain a healthy balance.
Thorough Chewing
Perhaps the easiest and most forgotten method of preventing bloating is chewing nuts and seeds well before swallowing. Nuts and seeds are particularly dense and fibrous; therefore, they take more effort to break down. That is because, with big pieces, the digestive system might find them heavier to work on, causing bloating. When one chews each piece of food properly, it reduces the workload of his or her digestive system. Proper chewing also allows one to release digestive enzymes that further help in the breakdown process, making nutrients more available within your system.
Pairing with Digestive-Friendly Foods
Another smart way is to combine nuts and seeds with foods that support digestion. For example, consuming them with fruit or vegetables rich in fibre will help your body absorb more of their nutrients. Apples, bananas, and leafy greens are good choices because they digest easily and will help balance out the heaviness of the nuts and seeds. You can also add fermented foods, such as yoghurt or kimchi, which contain probiotics, to increase gut friendliness and lower your risk of developing bloating.
Adding in Smoothies
If whole nuts and seeds tend to give you bloating when you eat them, consider adding them to smoothies. The actual blending will break down some of the fibrous structure in nuts and seeds, making them more digestively friendly. When added to a smoothie, the nuts and seeds can enhance the creaminess in a drink, providing a dose of healthy fats, proteins, and fibre with less load on your digestive system. You can add and blend nuts like almonds and cashews into your base or sprinkle chia seeds and flaxseeds into your drink to boost nutrition. Just be concerned with the quantity to keep the smoothie light and easy to digest.
While they are so nutritious, nuts and seeds cause bloating from time to time when their consumption is not properly handled. These are tips whereby one can continuously reap their health benefits and not cause bloating. So the next time you are snatching a fistful of almonds or sprinkling chia seeds on your morning meal, you can do so with complete confidence that it will have your digestive system thankful.
