Not Drinking Enough Water
We get it: When you’re feeling bloated the last thing you want to do is drink more water. But ironically, downing a glass or two of H2O is exactly what you should do. “If you are dehydrated, your body will retain conserve water, which can lead to bloating,” says Rumsey. “Staying hydrated also speeds up digestion and can counteract the effects of salt and carb-induced bloating.” Aim for 6 to 8 glasses of water throughout the day.
Side Effects Of Polyols
When you eat a food with sugar alcohols they pass through your small intestine only partial absorbed. This is because the human digestive system has trouble break down their structure.
As they reach your large intestine, the molecules of most sugar alcohols tend to pull water into the gut by osmosis. This often leads to watery stools and, in large amounts, full blown diarrhea.
Even in smaller doses, polyols like mannitol, sorbitol, lactitol and maltitol need to be broken down by bacterial fermentation in your colon.
This process creates a lot of flatus gas and, as these gases get trapped within your intestines, they can result in belly bloating, painful cramps, abdominal discomfort, and finally lots of flatulence on the way out.
The 1 Sugar Alcohol That Doesnt Cause Digestive Problems
Unlike the other sugar alcohols listed above, erythritol does not usually cause diarrhea, excessive gas or other forms of intestinal discomfort for most people, unless at very high doses beyond which would usually be consumed in food.
This is due to the way its smaller structure is absorbed in the intestinal tract and excreted in urine. Preliminary animal studies also indicate that erythritol doesnt damage kidneys either.
Erythritol has about 60 to 70% of the sweetness of sugar, yet has no effect on blood glucose. If nothing else, erythritol certainly appears to be a safer sugar alcohol than mannitol, sorbitol, maltitol, isomalt, xylitol and lactitol.
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A Better Alternative To Sugar Alcohols
Sugar alcohols are being added to an increasing number of processed foods these days. If youre not careful to limit them in your diet you can easily find them causing symptoms like bloating, bad gas, intestinal pain and even diarrhea.
While the majority of people can handle small amounts of them, its best to check product labeling and avoid mannitol, sorbitol, maltitol, isomalt, lactitol and xylitol wherever you can.
This liquid stevia I use in my kitchen is a much healthier choice than sugar alcohols for sweetening food and drinks. It is around 200 times sweeter than table sugar and you only need a drop or two to sweeten beverages or mixed into food.
If this isnt suitable for your purposes, consider this very low calorie granulated erythritol, the only sugar alcohol unlikely to cause digestive upsets and diarrhea.
Are Sugar Alcohols Healthy Or Unhealthy
Food manufacturers like to promote polyols as healthy, sometimes even going as far as describing them as prebiotics. However, there is little evidence to compare them to the benefits of inulin or other recognized prebiotics, and even these products can cause gastrointestinal upsets in large doses.
With how easy it is to experience the side effects of sugar alcohols, like stomach pain, belly bloating, abdominal cramping, excessive gas and diarrhea, its quite a stretch to describe isomalt, mannitol or even xylitol as good for you.
Most protocols for gut healing, such as the GAPS diet and specific carbohydrate diet , strongly advise people to completely avoid sugar alcohols.
Doctors also instruct people with IBS, Crohns disease, ulcerative colitis and other gastrointestinal disorders to keep well away from polyols. Perhaps it would be best to take this advice as a preventative strategy before these problems ever develop.
There isnt a great deal of evidence that sugar alcohols are definitely unhealthy, aside from the way they promote gastrointestinal distress. However, unless taken as a direct one for one replacement for damaging sugar, there also isnt much of a case for polyols being beneficial either.
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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:
- Baked beans
You Are Eating Too Much Dairy
Did you know 3 in 4 people are intolerant to dairy? The crazy thing is that most of us don’t even know it! If you have trouble digesting lactose or are allergic to casein, you will experience bloating after consuming dairy products.
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How Bloating Affects You
Often bloating doesnt lead to serious health issues or concerns, and often stops after a short period of time.
However, they can develop certain unpleasant effects that can disturb your routines such as stomach pain, discomfort, gas, frequent burping, belching, abdominal rumbling, or gurgling.
In severe cases, bloating may cause other serious symptoms, such as:
- Blood in your stool
If these symptoms become unbearable, then seek immediate medical help.
What Too Much Sugar Can Do To Your Digestive System
Do you know what too much sugar can do to your digestive system? It is that time of year. As the weather warms up, we tend to evaluate our health and diet. It probably is not new to you that a diet high in sugar is detrimental to your health. Heart disease, diabetes, high cholesterol and elevated blood pressure can all be linked to a high sugar diet. But did you know that sugar can play havoc on your digestive system?
Do you think of sugar as the white granules you put in your coffee or tea? Or maybe you think of sweets or candy? Sugar is actually more complex than that.Sugar comes in many forms depending on its source and degree of processing. Theres raw sugar, brown sugar, fruit sugar, corn sugar, milk sugar and beet sugar. There are also sugar alcohols and natural sugars found in varying fruits, vegetables, dairy and grains. Finally, there are refined sugars the table variety usually found in the form of crystals, syrups or powders.
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Bloating Foods: What To Eat And Not To Eat To Avoid Abdominal Discomfort
It’s not exactly the daintiest topic in the world, but it’s certainly something everyone’s experienced– that sensation of pressure inside the abdomen, sometimes coupled by swelling in the belly. You know, bloat.
Most of the time, bloating is caused by seemingly benign actions. Maybe you drank out of a straw earlier that day. Maybe you ate your lunch a little too quickly. Maybe you munched on just a bit too much raw broccoli for a snack. Kristi King, a registered dietitian at Texas Children’s Hospital and a spokesperson for the Academy of Nutrition and Dietetics, explains that bloating itself is more of a feeling — that pressure in the lower part, and sometimes upper part, of the abdomen — while the actual sensation of a “swollen” belly is called abdominal distention.
Bloating is most often a result of gas or increased salt intake. When it’s the latter, the culprit is eating too many sodium-heavy foods, which leads you to retain water, King explains. But bloating can also be triggered by excess gas, which is caused when particular foods you eat sit in your stomach or aren’t digested properly. The bacteria that live in the gut hone in on the sugars in those foods, breaking them down and producing gas, which can lead to bloat.
Fatty foods. Eating a really rich, heavy, fatty meal can lead to bloating because fats are the last thing to leave the stomach. “Any type of fat takes longer to digest than carbohydrates or protein,” King says.
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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Broccoli And Other Cruciferous Vegetables
The cruciferous vegetable family includes broccoli, cauliflower, cabbage, brussels sprouts and several others.
These are very healthy, containing many essential nutrients like fiber, vitamin C, vitamin K, iron and potassium.
However, they also contain FODMAPs, so they may cause bloating in some people .
Cooking cruciferous vegetables may make them easier to digest.
What to eat instead: There are many possible alternatives, including spinach, cucumbers, lettuce, sweet potatoes and zucchini.
Reasons Your Clients Are Always Bloated
Being bloated is the worst. Your abdomen feels full, tight, swollen and maybe even painful. It’s uncomfortable, annoying and really messes with your mood. Sometimes it even affects your social life because when you are bloated, you just don’t feel like doing anything. No bueno.
Bloating can be inevitable and caused by our monthly cycles or medical conditions like celiac disease, irritable bowel syndrome or hernia. But more often bloating is a direct result of the food we are putting in our bodies.
It can be hard to pinpoint exactly what is causing us to feel bloated. Pay attention to what your body does after you eat. Identify your triggers and consider how you can avoid them so you can keep that belly flat and bloat-free. To help you get started, here are some common reasons you might be bloated and some tips on how to fix it.
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Drinking Milk Gives You Issues
So does eating other types of dairy like yogurt and cheese. Blame a little enzyme called lactase: its made in the small intestine and responsible for breaking down lactosea sugar found in milkinto simpler forms the body can absorb. Low levels of lactase means lactose gets into the colon undigested, where bacteria breaks it down and your gas issues begin. Lactose intolerance is super common, according to Dr. Gross and it usually starts in adulthood, when lactase production drops off sharply. These are other surprising foods that cause gas.
Eating Fatty Or Fried Foods
Fatty foods are slower to digest and spend longer in your stomach than other foods. This triggers your stomach to make more acid. To make matters worse, fatty foods have a relaxing effect on your LES, making it more likely that some of that extra acid can leak up into your esophagus and give you heartburn.
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How Much Sugar Should You Be Eating
Too much sugar intake is typical in the Western diet. High sugar consumption has been linked to many chronic diseases, including obesity, Type II Diabetes, cardiovascular disease, certain cancers, fatty liver disease and more.
The American Heart Association recommends a maximum amount of added sugar for males around 9 teaspoons or 37.5 grams per day and for females around 6 teaspoons or 25 grams per day.
Fruit And Fruit Juice
Apples, apricots, cherries, peaches, pears, plums, and prunes are especially well-known for causing excess gas. Apple juice, pear juice, and fruit drinks are also culprits. The reason is that fruit contains fructose.
If you ingest more than your body can digest, the remaining fructose is broken down by fermentation. A byproduct of fermentation in the large intestine is gas.
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Chronic Problems With Gas
Avoiding food is also not the only way to reduce intestinal gas. There are many effective over-the-counter treatment options that help your body to digest the offending sugars so that you can eat these gassy foods without having a gas problem.
You will see that many of the foods on the above list are those that are quite good for you. That is, they offer significant nutritional benefit. Thus, it is important to accurately pinpoint which foods are specifically a problem for your body, rather than to unnecessarily put yourself on a restricted diet.
The use of a food diary will help you to accomplish this. Once you have identified a problem food, try to see if your body can tolerate smaller amounts of that food, so that you can still benefit from its nutritional components.
It calls for a short-term restriction of FODMAPs, which are carbohydrates found in common foods that have been found to contribute to IBS symptoms, including those of gas and bloating.
After the restriction phase, you would slowly start to introduce high-FODMAP foods back in your diet to find out which FODMAP type is still problematic for you.
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 doesn’t work, you can still get protein from other plan-based sources that are easier to digest, like:
Try Watermelon And Pinapple Smoothies
Watermelons are a healthier option to quench your thirst. They contain water and are low in calories despite the sweet taste.
A watermelon rehydrates the body and helps flush out excess salt in the body which is a key component of sodium which in large amounts, causes bloating.
For a refreshing and enjoyable feel, you can blend the watermelon and drink up the fine smoothie.
Pineapples, on the other hand, contain bromelain, an enzyme that reduces inflammation in the stomach and stimulates the digestion process.
Ditch Starchy Fatty Foods And Embrace Medication
Starchy foods especially the processed ones have high amounts of calories.
Foods such as white bread, pasta, white rice, cakes, and crackers are starchy. When the undigested sugars move to the intestines, they produce hydrogen and carbon dioxide.
The two gases combine and form severe bloating.
Fatty foods keep the stomach full for longer and lead to the build-up of gases in the stomach.
To get rid of bloating from sugar alcohols, choose healthier food options such as whole-grain products. Brown bread, brown rice, oats, and root vegetables are recommended.
Whole grain products have a high fiber content which aids in digestion.
You can also get over-the-counter drugs specifically Alpha-galactosidase which contains an enzyme that triggers digestion of the sugar alcohols that produce gas in the stomach and intestines.
Simethicone is another type of medication that treats bloating by dissolving gas bubbles in the intestines.
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Practice Healthier Snacking Options
A lot of snacks have high amounts of sugar alcohols which is a recipe for bloating.
If you are a lover of dairy desserts or a gum addict, try out healthier snacking options to avoid bloating.
It is recommended that you take high-fiber snacks such as fruits and vegetables and also consider popcorn which has a lower fat index.
Foods That Cause Bloating And Gas
Taking Daily Digestive Essentials combines natural ingredients like fennel and ginger with prebiotics and probiotics as well as clinically proven ingredients to help stop bloating from the first bite on. However, you should also be aware of the foods that commonly cause bloating and gas so you can limit or avoid those foods .
Does cabbage cause bloating? Does broccoli cause bloating? They can. The reason: Both are cruciferous vegetables. Cruciferous veggies are a diverse bunch of greens that are incredibly healthy and chock full of vitamins A, C and K, but also contain high amounts of fiber and raffinose, a trisaccharide composed of galactose, glucose, and fructose, making it high in FODMAPs.
Legumes like beans and lentils
Both beans and lentils are high in FODMAPs. Beans contain a large amount of alpha-galactosides, while lentils have galacato-oligosaccharides. While its best to avoid both these foods if you notice they cause gas and bloating, you can cut down on the FODMAPs by soaking them for a long period of time before cooking. You can also opt for beans that are easier on the digestive system, like black beans or pinto beans.
Onions and garlic
Both onions and garlic add serious taste to meals, but they also contain fructans, a compound known to cause bloating and gas. Fructans are simple carbohydrates made of a chain of fructose molecules strung together and occur naturally in foods like onions, garlic, leeks, asparagus and more.
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What To Do For Bloating From Sugar
One best way to identify which sugar source causes your bloating is to keep a track of uncomfortable symptoms you develop after consuming the different types of sugars of the types discussed above.
Then, note down all the possible sugar types that you suspect may be the culprit, and get onto an elimination diet.
This will confirm what types of sugar may be causing you to bloat. While these are two general techniques you can do to identify what types of sugar cause bloating, its always best to consult a nutritionist, dietician, or doctor.
Professionals like this can help you with identifying the type of sugar that causes bloating and provide an action plan on how to control them.
If sugar isnt the cause of bloating, your doctor can conduct relevant tests and identify other gastrointestinal problems or issues that are responsible for your bloating.