What is the cause? Well , to simplify, it is excess gas. Where does it come from you ask? Well, there are a few reasons.
- Swallowing too much air while drinking or chewing gum
- Filling up on fatty foods
- Eating too much or too quickly
- A food sensitivity or intolerance
- Abdominal adhesions due to surgery, like a hysterectomy
- Bacteria that produce gas when they break down food in your digestive system
- Intestinal disorders like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), Crohn’s disease, Leaky Gut Syndrome, and small intestinal bacterial overgrowth (SIBO)
- Undiagnosed stomach infections
- Too much fluid retention due to a high-salt diet, diabetes, or kidney failure
- PMS or a pregnancy
- A regular smoking habit
- Gallstones or liver disease
- A diet high in fibrous foods (especially if it’s a new change)
- Consuming carbonated beverages and/or artificial sweeteners
So, how do you settle this discomfort? Try these approaches.
- Eat smaller meals
- Rule out food intolerance and Allergies
- Follow FODMAP ( proven to reduce symptoms of irritable bowel)
- Avoid carbonated beverages
- Increase fruit and vegetable soluble fibers in lieu of legumes
- Limit sugar alcohols ( commonly found in sugar-free foods)
- Eat Peppermint ( tea or oil )
- Try digestive enzymes
- Try good quality probiotic
What is this thing called FODMAP?
Short-chain carbohydrates that your small intestine struggles to absorb, meaning that they tend to ferment in the gut.
Foods that tend to be high in FODMAPs include the following:
- Fruits like apples, pears, avocados, mangos, plums, watermelon, and blackberries.
- Vegetables and legumes like broccoli, bell peppers, Brussels sprouts, asparagus, cabbage, eggplant, onion, garlic, lentils, kidney beans, and more.
- Artificial sweeteners like sorbitol and maltitol (usually found in candy and gum).
- Dairy products like milk, yogurt, ice cream, and soft cheeses.
Does this seem like a lot to “take in” ? Bottom line is be mindful of what you eat. Your body will usually tell you what does and doesn’t work. As always, consult your physician as these symptoms could also be a sign of something more serious.
Information shared by AFPA writer Claire Riley B.S.
