Leslie, what exactly do we mean by "bloating"? What causes it?
Bloating is the common term for gas build-up in the stomach and intestines. Bloating often goes hand in hand with abdominal pain -- either mild and dull or sharp and intense. Often passing gas or having a bowel movement can relieve the discomfort.
Bloating can be caused by several factors. The first is that you just produce more gas -- and that's usually caused by diet. The second reason is that the time it takes for gas to move through the intestinal tract is slowed which is often the case in chronic constipation. Lactose intolerance can also cause bloating.
What foods can cause bloating? What should you avoid?
Gas producing vegetables such as broccoli, Brussels sprouts, cabbage and cauliflower contain a type of carbohydrate called raffinose that gets broken down in the large intestine by bacteria. This produces gas. You don't need to avoid these healthy foods. If they bother you, eating smaller portions and eating them cooked rather than raw can help to reduce gas.
Legumes including kidney beans, chick peas and black beans also contain carbohydrates that get fermented in the large intestine. When introducing beans to your diet, start slowly to give your intestinal tract time to digest. If you buy them canned, make sure you rinse them under cool running water before eating as this removes some of the gas-producing carbohydrates.
You can also take a digestive enzyme supplement called Beano. Beano can be used for all gassy foods, not just beans. It helps break down the gas producing sugars in foods. Take one Beano tablet per 1/2 cup of gassy food eaten in a meal.
Other foods that can cause bloating include whey protein powders, protein bars, and foods made with sugar alcohols, artificial sweeteners called sorbitol, mannitol, or malitol. These sugar alcohols are found in many diet foods and sugar free gum and hard candies. Consume no more than two servings of artificially sweetened foods per day.
Carbonated drinks can also cause gas to get trapped in your stomach. If bloating is an issue, I recommend that people avoid carbonated drinks and stick to plain water with lemon.
Chewing gum can also be a culprit. Chewing gum can lead to swallowing air, which can cause bloating.
Are their foods that can relieve bloating?
Some studies suggest that peppermint tea, ginger, pineapple, and parsley can reduce bloating. These foods contain ingredients that either affect bowel motility or help digest foods in your gut.
Yogurt may also help ease bloating because of the healthy bacteria they're made with.
Do any supplements help?
We've already talked about Beano. If lactose intolerance is the reason for bloating, you can take Lactaid enzyme tablets. This supplement breaks down lactose so your body can absorb it. Lactaid is taken with your first bite of dairy products.
Some research also shows that probiotic supplements can help ease bloating symptoms associated with irritable bowel syndrome.
Any other tips to prevent bloating?
Instead of eating three large meals, eat smaller meals more often. This can help prevent that bloated feeling of eating a big meal. And smaller meals pass through the digestive tract more quickly too.
Don't eat too fast. Eating quickly and not thoroughly chewing your food can cause you to swallow too much air which can lead to bloating.
