Food Allergies And Intolerances
Researchers estimate that 15 million people in the U.S. are living with a food allergy. In total, 1 in 5 Americans face food allergies or intolerances. When you eat something you’re either allergic to or have an intolerance to, your body releases histamines, compounds that help tame allergy symptoms. The higher concentration of histamines causes your digestive system to produce more gastric acid and increase smooth muscle contractions, and these changes can equal some uncomfortable symptoms, including indigestion and bloating.
How to Prevent It: The only real way to know if you have a food allergy or intolerance is to talk with your doctor. They may order a series of tests to check for allergies or signs of sensitivity to specific foods. These issues cannot be self diagnosed, and you may end up eliminating foods that are healthy and entirely safe for you to eat if you try. Keep a food diary if you suspect food is your bloating culprit. A food diary will help you and your doctor eliminate possible problem foods and identify a list of troublesome options quickly.
“It might seem hard to narrow down the culprit, but the more information you can gather about your reactions to different foods and circumstances, the better idea you’ll have as to what triggers your symptoms,” says Josh Axe, D.N.M., C.N.S., D.C., founder of Ancient Nutrition.
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How Do You Get Rid Of Gas After Eating Beans
There are many strategies out there to reduce the gassiness of beans, but here are some of our favorites: 1) Start by eating beans in small amounts. 2) Drink more water. 3) Soak dried beans before cooking. 4) Use baking soda when cooking beans. 5) Rinse canned beans. 6) Cook beans with carminatives. 7) Try digestive aids.
Why Is My Stomach Bloated
The most common cause of stomach pain and bloating is excess intestinal gas. If you get a bloated stomach after eating, it can be a digestive issue. It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up. Your menstrual cycle is another common cause of temporary bloating. Sometimes a bloated stomach can indicate a more serious medical condition.
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How To Improve Your Gut Health
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Eat At Regular Intervals
Many people experience bloating directly after a big meal. It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.
Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals.
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Does Oatmeal Eliminate Gas
It increases the feeling of fullness, which is good for general satiety when youre eating meals, but it also REAL TALK KLAXON softens your stools which makes them easier to pass which in turn stops bloating. Oats are full of fibre, and also beta-glucans, which are amazing for your digestion.
Slow Down: Eatings Not A Race
Eating is a marathon, not a sprint. Inhaling your food is not good if you want to avoid bloating after lunch. Thats because when you gulp down your food, youre also taking in lots of air, resulting in lots of gas after eating. It can also result in belching.
You can beat the bloat by eating slower and chewing your food. Not only will that reduce the air youre taking in, but it can also help to make you feel fuller so you take in less unnecessary food. And thats a win-win for your waistline.
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Increase The Consumption Of Fruits And Cereals
It is recommended to increase the consumption of foods rich in fiber such as fruits, vegetables and cereals , in order to improve intestinal transit and the digestion process. The fiber works as a diluted layer that helps other foods to be absorbed, which shortens the time of digestion .
It is recommended to consume at least two servings of 100g of fruits a day, this not only guarantees the contribution of vitamins necessary for the body, but also increases electrolytes, fluids and fibers, to improve the absorption process of food and with this, the feeling of bloating will not appear after eating .
Before eating, some people have a popular habit of consuming a small amount of lemon sumo to avoid symptoms of bloating.
Rule Out Food Allergies And Intolerances To Common Foods
Food allergies and intolerances are relatively common.
When you eat foods that you are intolerant to, it can cause excess gas production, bloating and other symptoms.
Here are some common foods and ingredients to consider:
- Lactose: Lactose intolerance is associated with many digestive symptoms, including bloating. Lactose is the main carbohydrate in milk (
- 14 ).
Both lactose and fructose are a part of a larger group of indigestible carbs or fiber known as FODMAPs. FODMAP intolerance is one of the most common causes of bloating and abdominal pain.
If you strongly suspect that you have a food allergy or intolerance, see a doctor.
Summary
Food allergies and intolerances are common causes of bloating. Common offenders include lactose, fructose, wheat, gluten and eggs.
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Which Fruits Are More Likely To Cause Bloating
Some fruits contain higher amounts of fructose, which can result in bloating, explained Saint-Laurent Beaucejour. These include apples, very ripe black-speckled bananas , plums, grapes, dried fruits, cherries, pears, mangos, nectarines, apricots, pineapples, and pomegranates. Fruits that are high in FODMAPS may also cause bloating for some, said registered dietitian Jessie Wong, who specializes in FODMAP diets and helping people with IBS. This includes many of the fruits on this list, as well as prunes, avocados, and watermelons.
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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Dont Overdo It On Fiber
While there are numerous health benefits to adding fiber to your diet, its a good idea not to eat too much at once.
Spreading out your fiber intake throughout the day can help prevent bloating after eating, says Acharya.
Theres some science to back that up: One study found that a reduced-fiber diet helped relieve bloating in people with idiopathic constipation.
How To Avoid Bloating After Eating Fruit
Aside from limiting or avoiding fruits that are high in fructose, here are some tips to help prevent bloating after eating fruit:
If you limit or avoid fruit and the discomfort continues, Dr. Sonpal said to make sure to speak with your primary doctor or gastroenterologist to determine what foods or lifestyle choices could be causing this uncomfortable issue. You definitely shouldn’t live in pain or discomfort!
Image Source: POPSUGAR Photography / Matthew Kelly
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Fruit Used To Make Me Bloated Until I Started Following These Experts’ Advice
I’ve been following the nutritarian lifestyle for over two months, which is a whole-food, plant-based diet that focuses on nutrient-dense foods. I’ve been feeling amazing eating so many greens, beans, veggies, seeds, and whole grains, but eating the recommended minimum of four fruits per day was causing me painful cramps and bloating.
New York-based internist and gastroenterologist Niket Sonpal, MD, said bloating isn’t cause for alarm or worry, unless you’re feeling abdominal pain as a result of eating fruit or it’s making preexisting digestive conditions, like IBS, worse.
Avoid Lying Down Immediately After Eating
Naps after eating should be avoided, since when the person lies down, the stomach takes longer to empty its contents. This causes the organic matter in food to begin its process of defragmentation and decomposition within the stomach, beginning to release gases. This release of gases produces abdominal distension and belching that is unpleasant for the patient.
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Can Eating More Slowly Help To Reduce Bloating
Chewing your food better can have a two-fold effect. It reduces the amount of air you swallow with the food , and it also makes you eat slower, which is linked to reduced food intake and smaller portions . Summary People who experience bloating often have increased sensitivity to food in the stomach.
When Should I Be Worried About Abdominal Bloating
See your healthcare provider if your bloated stomach:
- Gets progressively worse.
- Persists for more than a week.
- Is persistently painful.
- Comes with symptoms of illness, such as fever, vomiting or bleeding.
A note from Cleveland Clinic
A bloated stomach is not a pleasant feeling. While its a common experience and usually temporary, you may become weary of the cycle. Spending a little focused attention on the problem to identify the cause can be well worthwhile. Try recording your symptoms and possible triggers in a journal. Note diet, hormonal and stress factors. When in doubt bring your notes to a specialist for professional guidance. The different factors that contribute to bloating can be complex and difficult to parse, but medical testing can help. As always, seek medical attention if your symptoms are persistent or severe.
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Natural Home Remedies For Gas And Bloating
There are also some specific ways you can improve digestion and prevent bloating after eating.
The Most Effective Herbal Remedies
Ultimately, we want to resolve the root causes of gas and bloating. But if you only experience occasional issues with bloating, herbal remedies can help you out in a pinch.
Here are a few tried-and-true herbal remedies for gas and bloating:
- Peppermint
- Ginger
- Chamomile
- Caraway seeds
You can also try using activated charcoal its not technically an herb but its still highly effective at reducing bloat after eating. Take activated charcoal in capsule form with plenty of water.
Add the Right Probiotics
Probiotics are beneficial microorganisms that live in your gut system. Adding food-based probiotics or probiotic supplements can help naturally rebalance your gut flora.
However, if you have digestive issues, its important to add the right probiotics to your diet.
Adding too much of the wrong probiotics can actually make imbalances worse. They can even trigger symptoms like gas or bloating.
To sort out which probiotics are the most helpful, I wrote a complete post about which probiotics to use if you have SIBO. IBS, SIBO, and other digestive conditions are closely related, so this advice can be helpful for almost anyone with gut health issues.
Check for Food Allergies
Dairy and gluten are common culprits, but there are many others as well. Learn how to check for allergies and sensitivities in my post here.
Research Backs The Importance Of A Diverse Plant
Throughout the podcast, he mentions multiple research studies on the links between diet and gut health.
The most recent publication, published this week, in the prestigious Nature Medicine Journal researchers performed deep metagenomic sequencing on 1,203 gut microbiomes from 1,098 study participants.
Among their critical conclusions:
We found many significant associations between microbes and specific nutrients, foods, food groups, and general dietary indices, which were driven especially by the presence and diversity of healthy and plant-based foods.
Dr. Bs primary message?
When youre eating a diversity of plants, youre eating the diet that allows all of your gut microbes to feast at the table. And thats how we build a diverse microbiome.
Legumes are a cornerstone of a diverse plant-based diet.
Yesterday, I discussed the importance of legumes with a family member who suffered such bad gas and bloating from beans that he actually gave them up. So I suggested he return to them slowly, by testing one-half cup a day of:
- chickpeas
Disclaimer:
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How Can I Prevent Stomach Bloating
If your stomach bloating is caused by diet or alcohol, you can help prevent it by making some lifestyle changes. Some good general guidelines include:
If the cause of your bloated stomach is something more specific, such as specific food intolerance, perimenopause or a medical condition, you might need a little help with diagnosis, treatment and prevention. Some options include:
Causes Of Bloating After Eating Lunch And 2 Solutions
If you’re struggling with bloating after eating lunch, find out the common foods that cause a distended belly.
Image Credit: aldomurillo/E+/GettyImages
What you eat for lunch can really make or break the rest of your afternoon.
Video of the Day
“Food comas” are one instance, but another prime example is eating lunch and then feeling bloated for the rest of the afternoon. So, what can you do to prevent the discomfort from the get-go? Knowing your common trigger foods that cause bloating is a great place to start.
There are certain foods that are more apt to lead to bloating, stomach pains or gas build-up. That’s not to say you should avoid them altogether but rather, you’ll want to pay attention to how your body responds after eating these foods.
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Dr Bs Tricks To Stop Gas And Bloating From Beans
Explaining that your gut microbiome needs time to adapt to a fiber-rich diet, Dr. B offered eight tricks to ease your transition:
And he speaks as someone whos been there and done that!
He recalls the days before legumes were a staple in his diet. Overdosing on beans left him folded over with cramps in my abdomen.
Today, however, Dr. Bs happy to pile on the beans! He speaks confidently about the gut-healing effects of a whole-food, plant-based diet:
Once the gut settles in and gets adapted to what you are doing from a dietary perspective. This is actually what they want this is their food they thrive on this food You will reach a point where your gut is thriving because of these foods, and the gas and bloating is gone.
Eat Enough But Not Too Much
It is recommended that the portions of food consumed are adequate for each person. Overeating is detrimental to health, bloating, and promotes indigestion.
In the hours after sunset and late at night, overeating produces overweight, so it is always advisable to have a healthy diet and portions adjusted to the weight of each person .
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Get More Active Every Day
Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention.
It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse.
Consider A Low Fodmap Diet
If you find that bloating is coupled with other GI symptoms and you have not been able to pinpoint the foods or lifestyle practices that are causing it, a low FODMAP diet might be a beneficial next step. The FODMAP diet is a short-term elimination diet that can help individuals with ongoing GI distress, such as bloating, determine which foods are causing their symptoms.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Put more simply, FODMAP foods are fermentable carbohydrates. FODMAP foods include a variety of vegetables, fruits, grains, dairy products, seeds, and beans that contain any of the saccharides or carbohydrates listed above. You will want to avoid foods that contain these carbohydrates initially when starting a low FODMAP diet to find what is causing your GI discomfort. It may seem complicated, but its a simple matter of choosing from a variety of common foods and avoiding others. Keeping a list of preferred foods handy when grocery shopping or eating out will ensure that you make the right FODMAP choices.
Low-FODMAP-friendly foods include blueberries, strawberries, kiwis, citrus fruits, carrots, celery, spinach, potatoes, rice, oats, cornmeal, gluten-free bread, and lactose-free milk products.
For more information about the low FODMAP diet and foods, check out Low FODAMP Diet, Simplified.
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