Indulging a bit more and moving our bodies quite a bit less during the pandemic has come with some unwanted side effects. Some of the pain and discomfort you may be feeling likely comes from bloating. Although this temporary swelling of the abdomen can be the result of a medical condition, it is most often caused by eating foods that cause a buildup of gas. Here are some methods for deflating and preventing the dreaded bloat.
Foods and beverages that can cause bloating:
- Foods you are intolerant to: Food intolerances can occur when the body lacks the enzymes required to break down certain foods. When you eat a food or food additive that your body can’t properly digest, it can cause gas and bloating.
Here are the most common ingredients that cause adverse reactions:
- Lactose: People who are intolerant to lactose do not produce enough lactase, an enzyme that breaks down milk sugar (lactose). Lactose intolerance is associated with many uncomfortable digestive symptoms, including bloating.
- Fructose: Fructose is a sugar naturally found in fruit, juice and honey. Fructose malabsorption or intolerance is when the body does not have the ability to digest fructose well.
- Eggs: Gas and bloating are common symptoms of an egg intolerance. Fortunately, the egg yolk (the most nutritious part of the egg!) is well tolerated even by many that are intolerant to the egg white.
- Gluten: Gluten is a protein found in wheat, spelt, barley, bulgar, faro and rye. Consuming these grains can lead to various digestive issues, including bloating.
- FODMAPs: Lactose, fructose and many grains containing gluten are also part of the FODMAP family. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are types of sugar and fibers that are found in many different foods. About 1/6th of the population experiences bloating and discomfort when consuming foods high in FODMAPs. Here is a list of some common high-FODMAP foods:
- Apples
- Beans
- Cruciferous vegetables (broccoli, brussels sprouts, cabbage, cauliflower)
- Cherries
- Honey
- Milk
- Nectarines
- Onion
- Sugar alcohols (mannitol, sorbitol, maltitol, xylitol)
- Wheat
- Yogurt
The list of high-FODMAP foods can feel overwhelming, so the best approach is to pay attention to your body’s reaction when consuming these foods to determine if you should eliminate any of them from your diet.
- Carbohydrates: For many people, carbs can be challenging to digest and cause the body to retain water. If you’re wanting to de-bloat for a particular occasion, reducing your intake of carbohydrates (especially the refined variety) can be a great way to feel leaner faster.
- Carbonated beverages: Those fun bubbles in fizzy drinks can cause a build up of air in the stomach, leading to gas and bloating. Switch to plain water, infused water or tea for a flatter belly.
- Chewing gum: For many gum chewers, the sugar alcohols contained in gum cause gas and bloating. Excess air is also swallowed when chewing gum, leading to another cause of bloating. To freshen your breath, use mouthwash or a stevia sweetened breath spray instead.
How to get rid of bloating:
- Eat smaller meals: We’ve all experienced the discomfort around our waistbands after indulging in a large meal. Overeating leads to longer digestion time, causing gas and bloating. Eating smaller meals (slowly!) can help prevent bloating.
- Keep a food journal: Identifying your food intolerances can be a powerful way to reduce bloating. Food intolerances are the most common cause of gas and bloating. For several weeks, write down the time of day, foods you eat, and the symptoms you experience. This can help you identify which specific foods are causing you to bloat after eating.
- Walk after meals: Physical activity can help relieve the discomfort of bloating by increasing the rate of digestion. Try going on a 15 to 20 minute walk after meals for fast relief from bloating.
- Supplements:
- Digestive enzymes: Digestive enzymes help break down the food you have eaten so the nutrients can be absorbed. When food is more easily digested, bloating is diminished. The four major digestive enzymes are amylase, protease, lactase and lipase. Amylase helps digest carbohydrates, protease helps digest proteins, lactase helps digest milk sugars, and lipase helps digest fats. These types of digestive enzymes are safe to consume as they do not slow down your body’s natural production of enzymes (unlike hydrochloric acid and ox bile).
- Charcoal: Activated charcoal is effective at reducing bloating and absorbing gas. The carbon in charcoal acts as a natural, safe binder that attracts gas and toxins that can result from indulging in a not so healthy meal or dessert. Ideally, charcoal should be taken about one hour before the splurge with a large glass of water. If you find you are bloated and gassy after a meal, however, it can also be taken after you have eaten. Just make sure to take it at least two hours before or one hour after taking supplements or medications as charcoal can bind to them, making them less effective.
For most people, bloating is an annoyance that can be resolved with dietary and lifestyle changes. For some, however, there can be a more serious underlying issue. If the bloating persists despite having made the recommended changes, consult your doctor.
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