Beating the Bloat

Article from Lindsay Martin, MS, RDN, LDN | 

During holiday months, we are probably going to eat foods that we’re not used to eating or even find ourselves overeating here and there.  Be aware that going outside your normal routine eating schedule and/or different foods your body isn’t used to, can lead to some bloating, gas, and/or some GI discomfort.  Abdominal bloating or gas falls under problems of the GI tract and can be acute or chronic. This is brought about by much gas in the abdomen, which leads to a tight and uncomfortable feeling.¹ It would be plausible for someone experiencing this to change their diet.

It has been reported that many people experience this when they eat “carbohydrates that the stomach and small intestine do not fully digest.”² Moreover, this goes to the large intestine, where digestion takes place and creates gas. The table below will highlight the foods and beverages containing carbohydrates that will likely lead to gas.²

Apples	Peaches
Pears	Fruit juices
Broccoli	Cauliflower
Collard greens	Kale
Dairy products	High-fructose corn syrup products
Candy	Gum
Sweeteners ending in “-ol”

Table 1: Foods and beverages containing carbohydrates

Fiber is not digested in our bodies and is passed through the body, which leads to… you know, fecal matter. Also, consuming this and foods high in fat can lead to bloating.² It is essential to limit these foods in moderation so these symptoms do not flare up and talk with a healthcare professional.

Consulting with a dietitian or a physician is essential in getting to the root cause of your issue. They may prescribe you a particular diet, such as limiting the amount of high fructose in the diet. Examples of fructose-containing foods are candy, soda, fruit juices, fast food, etc. The foods recommended are going to be in the category of the low FODMAP diet. This diet limits the hard-to-digest carbohydrates in the body and relieves the digestive tract.³ The table below will highlight some appropriate foods in the low FODMAP diet.³

Vegetables		Fruits	Dairy alternatives	Protein	Bread/cereals	Sugars/sweeteners	Nuts/seeds
Eggplant	Grapes		Almond milk	Eggs	Corn flakes	Dark chocolate		Peanuts
Carrots	Pineapple		Feta cheese	Tofu	Rice cakes	Maple syrup		Walnuts
Tomato	Mandarin		Soy milk	Tempeh	Wheat/rye/barley	Table sugar		Pumpkin seeds
Zucchini	Strawberries		Brie /camembert cheese	Poultry	Oats	Rice malt syrup		Macadamias

Table 2: Low FODMAP diet foods

This would be the diet/lifestyle to adopt so you can provide relief to the GI tract so it can heal itself. Some helpful tips are eating slowly while sitting down, avoiding talking while chewing, and eating smaller, more frequent meals.² Also, it would be beneficial to start introducing physical activities such as walking, jogging, and bicycling. Supplementing with probiotics can be helpful, but it’s typically not needed.⁴ In the body, we have a microbiota that helps aid in gastrointestinal and immunological development. Foods containing probiotics are “yogurt, miso,, kombucha, and kefir”.⁴

Lastly, experiencing bloating and gas is not ideal, and there are certain foods that you should stay away from. In addition, eating the right foods, particularly following the low FODMAP diet, will help ensure the proper healing of the GI tract. Hopefully this can be useful information for you but you might still need to consult with a registered dietitian for more individualized care.  If so, feel free to reach me at lindsaymartinmsrd@gmail.com or message me on IG @lindsayRDNutribolix

References

1. Seo AY, Kim N, Oh DH. Abdominal bloating: pathophysiology and treatment. J Neurogastroenterol Motil. 2013;19(4):433-453. doi:10.5056/jnm.2013.19.4.433
2. Eating, Diet, & Nutrition for Gas in the Digestive Tract. National Institute of Diabetes and Digestive and Kidney Diseases. Accessed September 21, 2022. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract/eating-diet-nutrition
3. Low FODMAP Diet. Cleveland Clinic. Accessed September 21, 2022. https://my.clevelandclinic.org/health/treatments/22466-low-fodmap-diet#procedure-details
4. Anas BL. Probiotics May Help with Gas and Bloating, but They Can Also Cause Flatulence. Livestrong. Updated July 20, 2020. https://www.livestrong.com/article/274832-probiotics-for-flatulence/