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 .
Milk Sugar Intolerance Versus Sensitivity
For someone who is truly lactose intolerant its important to avoid as many foods as possible on the above list to prevent gastrointestinal problems.
Its much more serious than just cramps, bloating and flatulence. Constantly dealing with the fermentation of milk sugar can leave your digestive system in a weakened state and lead to harmful bacterial overgrowth and lowered immunity.
For a person who is only slightly lactose sensitive, just avoiding milk itself may be enough to prevent all but occasional problems. This great tasting macadamia milk is a nutritious alternative, high in important omega-3 fats and completely lactose-free.
Those with moderate dairy sensitivity would want to avoid milk and generally some of the higher lactose containing foods like soft cheese, ice cream, supermarket yogurt, snacks with milk solids, creamy soups, pizza, doughnuts and milk-based sauces and gravies.
If youd like to check for sure if you are lactose intolerant or on the higher scale of sensitive then there is a simple test available from your GP called the Lactose Intolerance Breath Test.
People Started Calling My Skin Glowing
A few months into giving up dairy, people started commenting on my skin. I’ve always had pretty nice skin, so I was surprised that anyone noticed a difference. It wasn’t like I had dramatic acne to clear up but people seemed to notice I was “glowing” anyway. “What product are you using?”more than one person asked me. “Veganism,” I always replied.
I guess I shouldn’t have been surprised. Dairy products are one of the leading causes of acne, according to a review published in a 2013 issue of the Journal of the Academy of Nutrition and Dietetics. Researchers examined the link between acne and diet, and have found that certain products, especially cows milk, produce and stimulate hormones linked with acne. This study supports previous findings from the Harvard School of Public Health and lots of other studies linking dairy and acne. It’s not like I was even drinking much cow’s milk, besides using a dash of Half & Half once a day and eating some ice cream. But I guess eliminating that and cheese still made a noticeable difference.
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Other Signs Of Lactose Intolerance
Having gas is another common symptom. The fermentation of lactose in the colon leads to the production of the gases hydrogen, carbon dioxide, and methane. How much gas an individual produces will differ, although what they share is that there is no associated smell.
Additional symptoms of an intolerance that you may experience are constipation, headaches, eczema, and tiredness. See your doctor if you think that you have the issue.
Its also important to note that the severity of the mentioned signs can vary from person to person. Among the factors that affect the level of discomfort include how much dairy was consumed and the sensitivity of the individual. Certain foods contain more lactose than others. Thus, you might have mild symptoms, while another person has severe pain.
But, wait, you say, I havent had dairy in ages! Ah, but there are many foods that you might not realize have lactose in them. While milk, cheese, butter, and ice cream are obvious sources, other foods may contain hidden lactose that is added during processing.
A few surprising examples of foods that contain dairy are medications, chewing gum, baking mixes, a range of frozen foods, salad dressings, and processed meats. Even some potato chips use lactose within the flavoring.
Creamy Green Detox Juice
Bloat-banishing detox water, meet your smoothie match: Apples, lime, cucumbers, avocado, pineapple and spirulina meld seamlessly in this vibrant green smoothie designed to help get your digestion back on track. To boost its anti-bloating prowess, try slipping in a bit of peeled ginger. Researchers say the knobby root works as a muscle relaxant and also an anti-inflammatory superstar.
Ingredients:2 apples, peel left on2 cups of pineapple½ of a cucumber, peel left on¼ of a lime, peel removed1 avocado1 teaspoon of spirulina powder
Prepare ingredients as described above, chopping everything into sizes that can be processed by your juicer. Juice apple, pineapple, cucumber, and lime. Add the juice to a blender with avocado and spiraling and blend until smooth. For maximum enjoyment, add a couple of ice cubes or chill before drinking.
Recipe and photo by The Fitchen
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Does Soy Milk Cause Bloating And Flatulence
Without a doubt, soy milk promotes bloating and gas. Bloating and flatulence are induced by soy milks high sugar or raffinose content. You can find these types of sugars in various drinks, including soy milk.
They also contain soluble fiber, which does not degrade until it reaches the small intestine, causing intestinal bloating and flatulence.
My Digestion Became Amazing And Regular
Similarly, ever since I stopped eating dairy, my bowel movements rock. Like I said, I had frequent constipation when I was eating dairy and meat, something I’d chalked up to gluten for years, even though cutting it out hadn’t really fixed the problem. But once I gave up dairy, I began to have regular, satisfying BMs every morning. Now, the only time I ever get constipated is if I’m traveling, or right before my period and sometimes, not even then. Again, apparently, this benefit of giving up dairy is nothing uncommon.
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I Felt Satiated Instead Of Stuffed Or Hungry After Meals
It’s very strange, but I almost never feel stuffed after eating now, yet I almost always feel full. I’m guessing that this is because I’m eating foods my body can process more easily, and because I’m probably filling up my belly with more high-fiber grains and vegetables instead of consuming smaller amounts of high-calorie dairy or meat, which might have left me feeling stuffed but still unfulfilled. Now, when I eat, I feel satisfied, refueled, and light all at once. I can almost always tell exactly when I’m actually full or hungry. It’s like I finally feel the way eating is supposed to make you feel, and it’s nothing short of awesome.
What Else Should I Know
Here are some tips for dealing with lactose intolerance:
- Choose lactose-reduced or lactose-free milk.
- Take a lactase enzyme supplement just before you eat dairy products. These can be taken in drops or tablets and even added directly to milk.
- When you do drink milk or eat lactose-containing foods, eat other non-lactose foods at the same meal to slow digestion and avoid problems.
- Drink juices that are fortified with calcium.
- Eat a variety of dairy-free foods that are rich in calcium, such as broccoli, beans, tofu, or soy milk. Consider hard cheeses such as cheddar, which are lower in lactose.
- Yogurts that contain active cultures are easier to digest and much less likely to cause lactose problems.
- Learn to read food labels. Lactose is added to some boxed, canned, frozen, and prepared foods like bread, cereal, lunchmeats, salad dressings, mixes for cakes and cookies, and coffee creamers. Be aware of certain words that might mean the food has lactose in it: butter, cheese, cream, dried milk, milk solids, powdered milk, and whey, for example.
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Milk Cheese And Yogurt
Dairy contains a type of sugar called lactose, but many people have trouble digesting it because they have insufficient amounts of an enzyme called lactase, explains Myers, which can lead to bloating, gas, or even constipation.
In fact, about 65 percent of people have trouble digesting dairy as they grow older, according to the U.S. National Library of Medicine.
That doesnt necessarily mean youre completely lactose intolerant or allergic, though. Some people are merely sensitive to it, so you can try drinking reduced-lactose milk or taking lactase supplements to see if that eases your stomach problems, says Myers.
If you experience severe abdominal pain, though, you should check in with your doc, ideally a gastroenterologist, so you can rule out the possibility of other serious health issues, says Dr. Poppers.
Constipation And Lactose Intolerance
If you believe that dairy foods act as a trigger for your constipation, it does not necessarily mean that you are lactose intolerant. In fact, it is more typical for those who are lactose intolerant to experience diarrhoea. It may also cause bloating and abdominal discomfort as a lack of the enzyme lactase, which we need in order to break down milk, causes the dairy in our system to ferment and release excess gas. Taking a probiotic supplement can be really helpful for those with a lactose intolerance, as the beneficial bacteria exert an enzyme-like activity, helping to breakdown the lactose in the milk.
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Foods High In Fructose
High fructose corn syrup is a main ingredient in processed foods, commercially prepared sweets, snacks and soft drinks, and these items can aggravate IBS symptoms. But they are not the only source of blame .
It turns out some very healthy foods like apples, pears and dried fruits are naturally high in fructose, which when ingested, can trigger some of the same side effects as undigested lactose. Fruits lower in fructose, such as berries, citrus and bananas, may be a better choice for people with IBS.
Apples Bananas And Peaches
Your body loves fruit most of the time. If your stomach feels a bit rumbly after your daily apple, it could come down to the fiber, says Myers.
Fruit is also high in natural sugar, like fructose. Although its less common than lactose intolerance, some people experience gas and bloating from fruit because their GI system doesnt break down all the sugars in fruit properly, he explains. So these carbohydrates reach the large intestine and serve as food for bacteria, which produce gas as a byproduct.
The biggest offenders include apples, peaches, raisins, bananas, apricots, prune juice, and pears, according to the International Foundation for Functional Gastrointestinal Disorders.
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I Found I Genuinely Don’t Miss Any Of It
When I made the decision to stop eating dairy, I knew it was the right one, but I dreaded not having cream in my coffee, or pizza. I remembered how, when I’d tried eliminating gluten for my digestive issues a few years before, it had been absolute torture every time I saw a bagel. I was worried that I was now in for the same feeling all the time.
I was pleasantly surprised when this wasn’t the case like, at all. I think it was because I didn’t give up dairy for dietary reasons. Studies show that vegans who choose the diet for only their health have a higher relapse rate than those who are vegan for moral reasons. When you genuinely change your association with these foods, usually by watching a video of how animal products are made, they actually cease to become appetizing. You’re not abstaining to lose weight or stay fit you’re abstaining because it morally disgusts you to exploit or kill other living beings for personal pleasure. And that makes sticking to it easy.
When someone brings out a plate of cheese now, I sincerely don’t feel deprived or crave it. It’s almost as if I don’t even see it as food anymore just suffering. I saw how the sausage is made, so to speak, and it repulsed me. I don’t miss any foods, as impossible as that might seem if you’re still eating them. If you don’t believe me, I suggest you watch the video above and see if your thoughts change at all.
Living With Lactose Intolerance
Lactose intolerance can affect you every time you eat a snack or meal. So you need to be careful about the foods you eat every day. However, many people can tolerate a certain amount of lactose and dont need to completely avoid it.
Its important to read food labels. Lactose is often added to some boxed, canned, frozen, and prepared foods such as:
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I Pretty Much Stopped Getting Bloated Like Ever
While my reasons for giving up dairy were moral rather than health-related, I have to admit that if someone had told me this would happen, I would have gone vegan a long time ago. For years, I struggled with chronic bloating and constipation. I tried giving up gluten for several years to fix it, and to be honest, that didn’t do much but mess with my eating habits and make me feel hungry all the time. But when I stopped eating dairy, I began to notice that I was basically never bloated even after a large meal. The only time I ever get the sensation now is right around my period, but being vegan seems to have greatly mitigated that as well.
My experience is not uncommon. Dairy is one of the hardest foods for our bodies to process, and most of us are far more lactose intolerant than we realize. An astonishing three-quarters of people actually lack the enzyme to properly digest cow’s milk. An estimated 98 percent of Southeast Asians, 90 percent of Asian-Americans, 74 percent of Native Americans, 70 percent of African-Americans, and the majority of Jewish, Latino, and Indian people suffer from lactose intolerance. I had no idea I was one of them until I felt a total absence of bloating in my life.
Does Soy Milk Cause Gas In Babies
Its important to remember that soy milk causes gas in babies. Furthermore, because babies digestive tracts are young and weak, even the smallest amount of soy milk may cause flatulence.
If your baby has problems digesting soy milk, the most important thing to remember is to limit his intake to little. Furthermore, until your kid is old enough to drink soy milk on its own, it is vital to feed them regularly.
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Purple Pecan Power Smoothie
This rich and creamy smoothie has hunger-crushing mint and other belly slimmers like blackberries, kale and anti-inflammatory chia seeds. Vegan and gluten-free, bananas reduce bloat while the almond butter provides a dose of healthy fats and satiating protein.
Ingredients:1 cup unsweetened almond milk 1/2 cup frozen unsweetened blackberries 1/4 cup chopped pecan pieces1 banana
Recipe and photo by Vegan When Sober
Tips To Avoid Bloating
Its not just what you eat that can cause bloating. How you eat and how much you eat also plays a role. To keep your belly from feeling swollen, Czerwony offers this advice:
- Chew more. Smaller bits of food are easier to digest than large chunks, making it less likely that dinner will hang around too long in your gut.
- Stay hydrated. Drinking more fluids helps keep things moving along in your GI tract. Think of it like adding water to a Slip N Slide®.
- Dont go back for seconds. Eating too much overloads your digestive system. Just think of how you sometimes feel after Thanksgiving dinner, advises Czerwony.
- Be mindful of dietary changes. Your body adjusts to what you eat to a certain extent. But if suddenly start eating different foods, your digestive system may struggle to handle the change.
If youve already made some choices that left you bloated, dont worry: The feeling will pass. It might be a good idea to go for a walk, though, recommends Czerwony. If you start moving, that food will start moving, too.
You also might want to consider changing your shopping list to include some of these foods that can help reduce bloating.
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What Are The Side Effects Of Being Lactose Intolerant
The most common symptoms of lactose intolerance are belly cramps and pain, nausea, bloating, gas, and diarrhea. There is no treatment that can help your body make more lactase. You can manage your symptoms by changing your diet. Or you can take enzyme supplements when you eat or drink foods that have lactose.
Youve Built Up A Sensitivity To Your Protein Powder
If youre consuming a great deal of something it is possible to build up a food allergy . Many athletes have seen this with eggs as well. The continued consumption of whey protein can generate these sensitivities and chronic inflammation. If this is the case try incorporating some alternate protein powders such as a pea protein powder, beef protein powder, or even goat / sheep derived whey.
When youre trying to determine the source of your bloating you should first try your protein powder with just water, as your reaction could be due to other additives to your shake. Try a few different samples of powders until you find one thats high quality & right for you. Discomfort and bloating doesnt have a part in your healthy lifestyle!
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