You Choose Diet Or Low
Artificial sugars such as aspartame and sucralose have been added to everything from diet beverages to some yogurts, gum, and candy. But the low or no calories come at a cost. While the US Food & Drug Administration has approved several zero-cal sugar substitutes as safe, they can be serious bloat inducers.
Some artificial sweeteners hang around in your stomach for a long time because your system doesn’t digest them well . That’s because they contain nothing your system recognizes as actual food, Middleberg explained. “Banish them from your diet, and you’ll feel instant relief,” Middleberg said. According to a 2022 study, eliminating artificial sweeteners from participants’ diets was associated with reduced gut pain and discomfort after meals, along with other improved gut functions.
When To Ask Your Doctor About Bloating
Temporary bloating is common and nothing to worry about. But if youâre troubled by bloating on a regular basis, talk to your doctor.
Physical obstructions such as scarring of the stomach opening can make it hard for food to pass through the digestive tract normally. If your doctor diagnoses a physical obstruction in the stomach or small intestines, surgery may be needed to correct it. Bloating can also be caused by impaired muscle function in the digestive tract. When muscles that normally move food along donât work properly, gas can build up in the small intestines, causing bloating. In some cases, gas in the intestines may go the wrong way, returning to the stomach.
Persistent bloating or distention may also signal potentially serious conditions, such as enlargement of one of the abdominal organs or a malignancy.
Joy Bauer Shares Tips To Beat The Bloat This Summer
Similar to bloating is water retention. This lovely feeling is usually caused by consuming too much salt . High levels of sodium cause your body to hold on to extra unwanted fluid. Not only can bloating and water retention be uncomfortable and less than attractive, it can be downright painful. Here is a guideline to beat the bloat.
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Try Cayenne Pepper With Tumeric Water
Cayenne pepper and turmeric are great in relieving your stomach from bloat.
Cayenne pepper has detoxifying properties and hastens the digestion process.
Turmeric has curcumin, an element that supports the gut by stimulating the gallbladder to produce bile which aids in digestion.
Curcumin relieves the stomach of bloating and abdominal pain. You can take it in powder or liquid form.
Types Of Sugar That Cause Bloating
Generally, all types of food that have a high profile of carbohydrates can cause bloating. The refined table sugar were all familiar with is full of carbohydrates, and so when consumed excessively can promote bloating.
Generally, sugar used for cooking and beverages come in different varieties and forms, of which the most common are:
- Granulated Sugar
Consuming any of these sugar varieties can cause excessive bloating.
Aside from these varieties, there are other types of sugars that also cause bloating,
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You Eat Dinner Too Close To Bedtime
If you eat a typical-sized dinner within an hour or two of going to bed, you may experience morning discomfort. Lying down impairs digestion, so if you hit the bed with food in your stomach, it won’t be broken down as quickly, leaving you bloated in the morning, Rumsey said.
It’s not always easy to shift your schedule, but try having your dinner meal at least three hours before turning in for the night, as this allows time for food to move out of the stomach. When possible, stay on your feet to keep digestion going before you fall asleep. If you have no choice but to eat right before bedtime, eat just until full because overeating or feeling stuffed can worsen bloating discomfort.
Why Am I So Bloated Can It Be Related To My Diabetes
Over 10 million people in the U.S. complain about bloating and stomach issues, which may be corrected by a few simple changes. Bloating which is air in the intestines, causes pain, discomfort and a stuffed feeling. Bloating has several causes including poor diets choices such as over-indulging in fatty and salty foods, the inability to digest food properly, thyroid issues, monthly periods, stress and anxiety, allergies, medications and various pollutants. Although bloating is temporary, it can make you feel extremely uncomfortable. It is caused by excess air in your abdomen which makes you feel increased pressure as it expands your stomach outward. Pants and skirts become snug even though you have not gained weight. Bloating is generally not from extra fluid, just air.
Bloating can be combined with:
If you have any of these symptoms, it is necessary to see a physician. Bloating can occur any time of the day, any day of the year. Lets explore some other possible reasons for bloating and what we can do to relieve it.
Swallowing air can cause a real problem with bloating. Swallowing air comes from eating too fast, talking while eating, chewing an excessive amount of gum, smoking, using a straw to drink liquids, sucking on hard candies or drinking too much while eating.
NOTE: Consult your Doctor first to make sure my recommendations fit your special health needs.
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Look Out For Sorbitol Amounts You Take
Sugar free products are a bait. You take more of them because of their smooth and refreshing taste.
Experts say that ingesting just 10g of sorbitol can cause bloating. Taking more than 10g of sorbitol leads to osmotic diarrhea.
To stay safe, avoid taking foods with sorbitol especially if you suffer from a condition known as Sorbitol Intolerance.
Sorbitol Intolerance is where your bodys capability to absorb sorbitol is lower than at optimal levels.
What Does Sugar Alcohol Do To Your Stomach
Digestive Problems Unlike sugar, which is digested and absorbed fairly quickly in the body by being converted to glucose, most sugar alcohols are partially absorbed and then fermented in your colon. This means that they often linger in your intestines and can make you have gas, watery stools, and diarrhea!
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How Can I Reduce My Bloated Stomach
Here are 11 proven ways to reduce or eliminate bloating. Dont Eat Too Much at a Time. Rule Out Food Allergies and Intolerances to Common Foods. Avoid Swallowing Air and Gases. Dont Eat Foods That Give You Gas. Try a Low-FODMAP Diet. Be Careful With Sugar Alcohols. Take Digestive Enzyme Supplements. Dont Be Constipated.
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Fatty Foods Including Pork And Beef
Fatty foods slow down digestion, which can leave them festering in your gut, fermenting and getting pongy. Fatty meats are doubly tricky because they are rich in the amino acid methionine, which contains sulphur. Sulphur is broken down by your gut bacteria into hydrogen sulphide that lovely rotten egg smell and enhances the odour of gas produced by other foods you eat as well as the meat.
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Bloated These Foods Are Most Likely To Aggravate Your Gut And Cause Bloating
Bloating or gas: always unwanted, often at inappropriate times. When it does happen, you can frequently be left trying to figure out why? More often than not its what you ate, and there are certain foods that are notorious trouble-makers. Here, we delve deeper into them.
Does your belly balloon after you finish your meal? Or it can even happen just after you exercise. Stomach bloating is all-too familiar for many of us, and it turns out what we eat may be the culprit.
Regularly affecting around 30% of us, stomach bloating is rather common.1,2 Still, abdominal discomfort due to bloating isnt limited to the occasional holiday feast, but is quite often also a result of the specific foods you eat, and how you eat them. Typically, it arises as a result of gas build-up in the abdomen, about half of which is swallowed air and the rest is produced by bacteria in the gut that help digest food. Sometimes, it can also be a symptom of a serious medical condition.3
So, how can this gas build up? Overeating or devouring your food too quickly is a known cause. Besides that, there are certain food groups even those generally regarded as nutritious that can make you more prone to bloating. Here, weve compiled a list of suspected culprits, as well as suggestions on what to eat instead.
What Else You Can Do About Bloating
If eliminating or reducing consumption of hard-to-digest foods doesnât solve your frequent bloating problem, there are over-the-counter medications that might help. Look for a pill or liquid containing alpha-D-galactosidase, an enzyme that breaks down indigestible sugars in beans and vegetables. Tablets or capsules containing simethicone can also help alleviate symptoms of excess gas.
If youâre a smoker, intestinal distress may be one more reason to quit. Smoking has been linked to bloating, heartburn, and other digestive problems.
Fortunately, bloating is rarely a symptom of serious trouble. For most people, the most effective prescription for bloating is simple: control portion sizes, go easy on fats, and eat slowly enough to give your body time to signal when youâve had enough. These sensible remedies should keep you from feeling overstuffed and bloated.
Grabitske, H. Critical Reviews in Food Science and Nutrition,âGastrointestinal Effects of Low-Digestible Carbohydrates,â 2009 vol 49: pp327-360.
Joanne L. Slavin, PhD, RD, professor of food science and nutrition,University of Minnesota.
American College of Gastroenterology:Belching, Bloating and Flatulence.
MedicineNet.com: Intestinal Gas .
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Why Does Sugar Trigger Ibs Symptoms
When you consume sugar your small intestine releases certain enzymes to help digest it. The molecules are then absorbed through the intestinal wall into the bloodstream where it can be used for energy.
Its thought that a lack of enzymes needed to digest sugar may trigger symptoms of IBS. Hormones, alterations in gut bacteria, and stress may also play a role in triggering symptoms.
Not everyone with IBS will be sensitive to the same types of sugar. Identifying your individual triggers early on can help alleviate your symptoms.
Sugar is available in a variety of forms, both commercially made and naturally occurring. Below are the three main types of sugars that can cause potential issues with IBS.
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More Advice To Beat The Bloat:
1. Eat fermented food once a day: Foods like kimchi, sauerkraut, pickles, kefir and kombucha are naturally high in probiotics. Like the probiotic supplement, fermented foods introduce good microorganisms that can contribute to maintaining a balanced, healthy gut.
2. Drink up: When youre dehydrated, your electrolyte levels can become unbalanced. This means you could be holding on to unwanted water weight without even realizing it. Drinking more water does not mean more water is retained. Drinking more water means your body can flush out any excess more easily.
3. Move more: You can be eating the right foods, but if youre spending all day sitting, the stagnation can cause unwanted gas buildup. Make a point to get up and move every hour.
Breakfast: 1 cup green tea with an egg scramble with leftover grilled salmon and asparagus
Snack:Gut health smoothie: 1/2 cup plain kefir, 1/3 cup papaya and 1/4 avocado
Lunch: Spinach , 2 teaspoons olive oil and top with 1 tablespoon of chopped pecans and 4-6 ounces lemon herb chicken
Dinner: Large romaine lettuce salad with carrots, tomatoes and red bell peppers top with simple lemon dressing roasted fennel, sweet potato fries and 4-6 ounces parchment baked salmon
Drink flat water with lemon throughout the day!
For more advice from Keri Glassman, follow her on .
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Look At Supplements And Medications
Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Potassium, on the other hand, may reduce bloating by helping to balance the bodys sodium levels .
Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract.
Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition. Liver disease, inflammatory bowel disease, heart failure, kidney problems, and some types of cancer can cause bloating.
Bloating that continues for days or weeks may indicate a health issue that needs medical attention. It is advisable to speak to a doctor about ongoing bloating that does not go away over time.
People whose bloating occurs alongside these symptoms should seek medical advice:
- appetite changes or trouble eating
- bright red blood in the stool
- black or dark maroon stools
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What Causes Stomach Bloating
The last meal you ate is sitting deep inside of your belly right now, churning and breaking down in a soup of acid and enzymes. Its a digestive process that typically moves things along pretty efficiently.
Some food, though, tends to linger longer than it should in your winding intestinal track. Food that sits begins to decompose and ferment.
The result? Youre going to get some gassiness, says Czerwony.
That bloated feeling you get after eating certain foods is essentially those gasses building up internally. Basically, youre inflating like a balloon which can suddenly make you feel like youre about to burst.
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Gassiest Vegetables And Legumes
The following vegetables are those most likely to give you gas due to the fact that they contain the sugars raffinose and/or fructose. Remember these vegetables are actually very good for you, so just avoid them on those occasions when you absolutely need to be gas-free:
Among the legumes, these are the gassiest:
Can A Gut Microbiome Test Help Reduce Bloating
Gut microbiome tests determine the live strains in your gut.
They tell you which bacteria are present in your gut microbiome and if there is an overgrowth of certain strains.
From this, you candeterminehow to increase your microbial diversity and even actively boost the strains of anti-inflammatory bacteria through probiotic and prebiotic means.
They can also take strain-tailored antibiotics to reduce the overgrowth of less helpful strains.
Bottom line: testing your gut microbiome1-11, can play an essential role in reducing the inflammatory role of certain sugars in the gut, helping prevent bloating and associated symptoms.
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Why Does Bread Make You Bloated
There are a few main reasons why bread could be making you bloated.
The most common reasons for becoming bloated after eating bread are an intolerance to gluten , a sudden increase in fiber, and the over consumption of sodium.
Some of these have relatively easy solutions, while others may take a more creative approach to resolving. Ill cover each in more detail below.
What To Do If You Have Bloating From Sugar
If you think your bloating is caused due to sugar then the first thing you should consider is to identify which sugar is the cause of the problem. This could generally be done by getting on to an elimination diet.
Firstly, take notes on which types of foods cause your bloating and other related symptoms after consumption. This will help you figure out which sugar form your body isnt able to digest properly.
It might not be as easy to identify the root cause. In that case, you can also seek professional help. Talk to your general physician, dietician, or nutritionist to help you identify the sugar that your system isnt agreeing with. They will also provide you with the right treatment plan to get rid of bloating and other issues.
In case, sugar isnt the culprit behind your bloating, your doctor may conduct tests to identify the root cause of your bloating. There is a possibility that other gastrointestinal issues might be causing your gas and bloating. Therefore, seeking advice from a professional makes sense.
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Milk And Milk Products
If youre one of the many adults who are lactose intolerant, dairy products can cause a significant amount of gas and bloating. People who are lactose intolerant lack the enzyme lactase, which is necessary to break down lactose . This results in gas and bloating, among other symptoms.
Besides milk itself, dairy products such as ice cream, cheese, and yogurt contain lactose. There may be dairy ingredients in other products.
If you avoid dairy completely, you will want to find other food sources for your daily calcium intake.
Note that lactose intolerance is different than a true milk allergy. People with a milk allergy should avoid milk in any form, at all times.
Healthy Replacements For Beans
Before nixing beans altogether, Freuman says try taking the enzyme alpha-galactosidase, which you can find in Beano, before eating. This enzyme can help you digest the fiber better before it gets to the colon.
If that doesnt work, you can still get protein from other plan-based sources that are easier to digest, like:
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Which Sugars Cause Bloating
Your gut microbiome plays an essential role in regulating digestion1, the immune system, and inflammation.
Thats not all. Your gut microbiome also plays a key rolein regulating sugar digestion3 in the stomach, small and large intestine, and colon4,5.
Certain strains of bacteria are more beneficial than others. Lactobacillus strains help us break down lactose, whilstFirmicutes and Bifidobacterium bacteria play an essential role in inflammation.
Certain sugars are more likely to cause inflammation Lactose and Fructose are high inflammation culprits.
No wonder, your microbiome is crucial for preventing dysbiosis and SIBO6, small intestinal bacterial overgrowth3,6 and therefore bloating!
In fact, research has reported that testing for dysbiosis and SIBO with microbiome tests and personalised microbiome-friendly diets could help you reduce abdominal bloating, distention, and gas7,8,9.
A well-balanced microbiome can produce small chain fatty acids which regulate and reduce the inflammatory response. This means including probiotics and prebiotics. Probioticscontainlive cultures, providing helpful bacteria for your gut. Prebiotics feed our gut microbes, helping them to produce SCFAs and therefore also helping to regulate our immune system.