Healthy Replacements For Dairy
Whether youre looking for alternatives for milk or cheeses, there is a wide variety of dairy-free or lactose-free products.
- Lactose-free dairy milk
- Hard cheese such as parmesan, cheddar, or swiss, because they are lower in lactose compared to other soft cheeses. These cheeses may be tolerable for some people who are sensitive to lactose, but not all.
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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Your Knees Have Been Hurting
Aches and pains â and other general health issues â are often caused by inflammation in the body, which is another negative side effect of consuming a lot of sugar throughout the day. “Regular blood sugar spikes can eventually lead to general inflammation, which can then contribute to premature aging, digestive abnormalities, joint pain,”Lauren Minchen MPH, RDN, CDN, a nutritionist, tells Bustle. Basically, if you feel like you’re fallin’ apart, it may be time to make some changes.
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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.
Does Sugar Cause Bloating: Which Types How And What To Do
Ive been exploring how tea can benefit people who suffer from bloating, whether its regularly or periodically. And there are a number of teas that relieve bloating. But does sugar cause bloating? This is what Im going to answer today.
Im talking about this subject because I, like many, often add some form of sugar in some teas that I drink, particularly black tea, and sometimes honey in other teas.
Lets start with a quick summary answer, then well get into more details
Types of sugar such as fructose, lactose, raffinose, and sorbitol can all potentially cause bloating. Regular refined table sugar that is commonly used, and its numerous variations are full of carbohydrates. When consumed these can also instigate excessive bloating.
In general, foods that contain a high profile of carbohydrates can cause bloating. And that might raise more questions, like how does this happen? So lets get into that next.
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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.
Eating Too Much Fiber
Eating too much fiber especially if you’ve only recently added it to your diet can cause bloating, says Ashkan Farhadi, MD, a gastroenterologist at MemorialCare Orange Coast Medical Center. That’s because fiber is not easily digested by the human intestine, which in most cases is beneficial it can add bulk to your stool, thereby easing constipation.
However, when healthy gut bacteria digest fiber they produce gas as a byproduct. And if there is excess fiber, there can be excess gas. That’s why beans, which are very fiber-rich, are notorious for causing flatulence.
Some examples of foods that are high in fiber that might be the culprit of your bloating include:
- Whole wheat products: ½ cup of whole wheat pasta has about 6 grams of fiber or 24% of your daily value
- Lentils: ¼ cup of lentils has 15 grams of fiber, 60% DV
- Broccoli: 100 grams of broccoli has 3.5 grams of fiber, 14% DV
- Beans: ½ cup of black beans has 4.94 grams of fiber, 18% DV
- Apples: 1 small apple has about 4.93 grams of fiber, 20% DV
How to treat it: Stick to the recommended daily intake of fiber, which is 38 grams for men and 25 grams for women. And, if your doctor has recommended eating more fiber, gradually build up how much you consume.
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Limitations Of A Gut Healing Diet
Despite the popularity of gut healing diets like paleo usually your body needs a healthy diet in addition to some targeted nutritional medicines to kick an infection for good.
An indication that your diet alone is not treating the infection adequately is when you have some sugar and have digestive symptoms this shows that the infection is still dormant in your gut.
A healthy intestinal tract should be able to handle occasional sugar.
After all, it was available to our Paleolithic ancestors the occasional fruit tree or bee hive would supply fantastic amounts of fuel.
Instead of staying on a restrictive diet permanently, treating your underlying infection can allow you to have an occasional indulgence without the consequences.
Many patients also find improved overall health when an infection is finally cleared increased energy, better sleep, improved mood as well as the ability to occasionally enjoy sweets are all experienced by most after treatment.
For my patients, if they feel sick when eating sugar I confirm an infection using a specific testing
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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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Weight Gain And Obesity
Sugar can affect the hormones in the body that control a persons weight. The hormone leptin tells the brain a person has had enough to eat. However, according to a 2008 animal study , a diet high in sugar may cause leptin resistance.
This may mean, that over time, a high sugar diet prevents the brain from knowing when a person has eaten enough. However, researchers have yet to test this in humans.
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Foods That Cause Bloating
Bloating is when your belly feels swollen or enlarged after eating.
It is usually caused by gas or other digestive issues (
3 ).
Although bloating may be a symptom of a serious medical condition, it is usually caused by something in the diet .
Here are 13 foods that can cause bloating, along with suggestions on what to eat instead.
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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.
You Feel Distracted & Scattered Throughout The Day
You’ve probably heard of a little thing called brain fog, which is that fuzzy out-of-it feeling that causes you to space out at work or forget where the heck you put your keys. As Sharla Mandere, CHHC, a holistic health and wellness coach, tells Bustle, sugar can cause these issues, and even lead to a lack of focus.
And this is particularly true if you have symptoms of adrenal fatigue, Dr. Carrie Lam, MD, DABFM, who is board certified in family medicine, tells Bustle. “When you eat too much sugar it forces your body to make extra insulin and cortisol,” she says, which can wear you down over time.
If you haven’t been feeling like yourself â checked out, tired, and lacking motivation â cutting back on sugar may be a big help.
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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.
Fructose And Lactose Intolerance
Fructose intolerance and lactose intolerance are two different conditions, but they share similar characteristics. If you’re intolerant to a certain type of sugar, or carbohydrate, it means that you can’t digest it properly. When this happens, instead of getting broken down during the earlier stages of digestion, these sugars travel almost fully intact to the bacteria in the large intestine and become, basically, a huge Thanksgiving meal.
While the bacteria normally get what’s left over from digestion, in this case they get the whole sugar. As they eat â or ferment â it, they produce higher volumes of gas than normal. As this gas builds up in your digestive tract, it can result in uncomfortable bloating.
As the names imply, fructose intolerance means you can’t digest fructose and lactose intolerance describes an inability to digest lactose .
According to a January 2014 report in âCurrent Gastroenterology Reportsâ, intolerances to these types of carbohydrates are becoming increasingly common, yet they’re often not recognized and poorly managed when they are. The report also notes that the prevalence of fructose intolerance has risen exponentially with the increase in processed fructose consumption .
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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!
Can You Be Intolerant Of Sugar Alcohol
People with sensitivity to sugar alcohol may experience bloating, abdominal cramps, nausea, and diarrhea, though one type of sugar alcohol, erythritol, poses less risk of symptoms than others. As long as stevia is highly-purified and used in moderation, it will not cause side effects and can be consumed worry-free.
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You Constantly Run Out Of Motivation
Aside from flagging energy levels, take note if you’ve been lacking motivation lately. “If you feel drowsy and tired after eating a sugar-heavy snack, then you should realize that your body is not burning or storing glucose at the rate you are consuming it,”nutritionist Parker Condit tells Bustle. “In addition to this being a lousy way to live, it’s also an indicator that something is wrong If all you feel like doing is sleeping and lounging around, then it’s time to start being more aware of what you are consuming.”
It may be that eating a lot of sugar isn’t working for you, and that it’s officially time to consider eating and drinking less of it. It can certainly take some time to get used to the change, and it doesn’t mean you can’t have sugar on occasion. But sometimes the payoff is worth the initial adjustment phase, especially when it comes to your health.
Studies referenced:
Avena, N. . Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake. Neurosci Biobehav Rev. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/
Della Corte, K. . Effect of Dietary Sugar Intake on Biomarkers of Subclinical Inflammation: A Systematic Review and Meta-Analysis of Intervention Studies. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986486/
St-Onge, Marie-Pierre. . Effects of Diet on Sleep Quality. Advances in Nutrition. 7: 938â949. doi: 10.3945/an.116.012336
Experts:
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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Bloating Foods: What To Eat And Not To Eat To Avoid Abdominal Discomfort
Its not exactly the daintiest topic in the world, but its certainly something everyones 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 Childrens 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 its 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 arent 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.
Other Ways To Reduce Bloating
Bloating is a very common problem, but can often be resolved with relatively simple changes.
There are several strategies that can help reduce bloating, outlined in this article.
If you have persistent digestive problems, then you may want to consider a low-FODMAP diet. It can be incredibly effective, not just for bloating but for other digestive issues as well.
However, make sure to also see a doctor to rule out a potentially serious medical condition.
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Trade In Carbonated And Sugary Beverages For Water
Carbonated beverages, including soda and seltzer water, carry air pockets that can build up in your stomach. Some fruit juices such as pineapple, orange, and tomato are high in acid, which can irritate the gastrointestinal tract and result in swelling and bloating. So, water is your best bet when it comes to quenching your thirst. Drinking enough water is key to helping reduce bloat, Dr. Shemek says. Cells hold on to water when it is lacking in the body, creating the bloating effect not just in the tummy but in the fingers and ankles as well. Drinking eight ounces of water eight times a day can help restore your bodys sodium balance and normalize the digestive tract, which will reduce bloat.
In addition, it may be a good idea to skip the glass of ice-cold water in the morning. Your digestive system likes to be warm, says Robyn Youkilis, certified health coach and author of Thin from Within. Think of it like a fire you want to keep steadily burning as you eat. A big glass of ice water can put out that fire. So, choose cool or room temperature H2O over the icy stuff, especially at the beginning of the day. Youkilis also suggests adding lemon or ginger to your water to help heat up the digestive system.