¿Por qué me siento hinchado después de comer?

el sardinero
El Sardinero

Tal vez tu ropa no te queda bien, tu estómago parece más lleno que ayer, o simplemente no te sientes como siempre.

Cualquiera que sea la sensación, la hinchazón después de comer puede ser un gran fastidio, y es natural querer deshacerse de la hinchazón, especialmente si viene con un exceso de gases o eructos.

Si bien puede parecer que está solo al sentirse de esta manera, la verdad es que la hinchazón es muy común, dice Jesse P. Houghton, M.D., F.A.C.G., director médico senior de gastroenterología en Southern Ohio Medical Center.

¿Las buenas noticias? “No suele ser señal de nada peligroso, pero puede ser bastante molesto e incluso puede alterar tu vida diaria”, añade.

Afortunadamente, hay cosas que puede hacer para eliminar la hinchazón después de comer.
Síntomas de hinchazón después de comer

La mayoría de las veces sabe si está experimentando hinchazón. Las señales de advertencia incluyen:

sentirse lleno
eructos o flatulencias
indigestión o malestar estomacal
retumbar o gorgotear en su estómago

Por qué se siente hinchado después de comer

La hinchazón ocurre por varias razones, pero es especialmente común después de comer, debido a cómo nuestro cuerpo digiere los alimentos.

“Algunos alimentos provocan un exceso de producción de gases debido a varios compuestos que contienen”, dice Bansari Acharya, M.S., R.D.N., nutricionista dietista registrada y bloguera de FoodLove.

“Cuando se digieren, producen subproductos gaseosos como hidrógeno, dióxido de carbono y gas metano”, explica.

El brócoli, los frijoles, las coles de Bruselas y los cereales integrales son ejemplos de alimentos ricos en fibra conocidos por provocar gases.

«Las frutas con alto contenido de fibra, como las manzanas, también pueden provocar hinchazón», añade Acharya.

Algunas personas se hincharán después de comer ciertos alimentos debido a la falta de enzimas específicas para descomponer componentes específicos de los alimentos.

La intolerancia a la lactosa, por ejemplo, está relacionada con una lactasa inadecuada para descomponer el azúcar de la leche, lo que genera gases, dice Acharya.

Incluso los hábitos aparentemente no relacionados, como beber bebidas carbonatadas, masticar chicle y fumar pueden ser los culpables porque provocan la acumulación excesiva de gases en el estómago y los intestinos.

Cómo evitar la hinchazón después de comer

Si bien es posible que se sienta destinado a lidiar con la incomodidad, hay formas de reducir o incluso evitar la hinchazón después de comer por completo.

  1. No se exceda con la fibra

Si bien hay numerosos beneficios para la salud al agregar fibra a su dieta, es una buena idea no comer demasiado a la vez.

“Distribuir la ingesta de fibra a lo largo del día puede ayudar a prevenir la hinchazón después de comer”, dice Acharya.

Hay algo de ciencia que respalda esto: un estudio encontró que una dieta baja en fibra ayudó a aliviar la hinchazón en personas con estreñimiento idiopático.

  1. Limita la grasa

Los alimentos ricos en grasas ayudan a mantenerte lleno porque tardan más en digerirse, pero este proceso lento puede retrasar el vaciado del estómago y causar sensación de hinchazón.

No «tiene que evitar automáticamente» los alimentos con alto contenido de grasa, dice Houghton. “Por el contrario, tenga en cuenta cómo sus síntomas se ven afectados por ellos. Si nota que tiene un aumento en los calambres o los gases (y le molesta), entonces es posible que desee limitar la ingesta de estos alimentos «.

  1. Evite los edulcorantes artificiales

Se sabe que los edulcorantes artificiales y los alcoholes de azúcar como la sucralosa, el aspartamo, la sacarina, el sorbitol, el xilitol y el manitol causan hinchazón.

(Sí, incluso aquellos en refrescos dietéticos).

“Estos ingredientes, especialmente el sorbitol, tienden a digerirse mal y pueden causar síntomas similares a la intolerancia a la lactosa cuando se ingieren”, dice Houghton. «Siempre es una buena idea leer las etiquetas de los alimentos y evitar estos ingredientes».

  1. Haga algo de ejercicio

No lo dejes caer en el sofá después de una gran comida. En su lugar, busque una manera de realizar un movimiento simple o incluso un entrenamiento ligero.

Un estudio encontró que hacer ejercicio después de una comida, como dar un paseo o usar una bicicleta estática, ayudó a eliminar los gases y reducir la hinchazón en los participantes.

  1. Agregue enzimas a su dieta

Las enzimas digestivas pueden aliviar la hinchazón al ayudar a descomponer las sustancias que el cuerpo tiene dificultades para digerir, dice Acharya.

Estos suplementos vienen en una variedad de formas. Uno de los más populares es la a-galactosidasa, una enzima que se vende sin receta como Beano.

Los estudios muestran que la a-galactosidasa reduce significativamente la hinchazón después de comer comidas ricas en fibra.

  1. Pregúntele a su médico

La hinchazón constante puede ser una señal de que está sucediendo algo más grave. Si nada parece aliviar su hinchazón, o si tiene otros síntomas como dolor intenso, vómitos, diarrea o sangrado, entonces es una buena idea consultar a su médico.

Además, si nota que siempre se siente hinchado después de consumir un alimento específico, puede ser un signo de alergia o intolerancia alimentaria ”, agrega Acharya.

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