Just about everyone has experienced that unwelcome, bloated feeling after eating. It’s one of the most frequent gastrointestinal complaints, and while it’s not often a sign of anything serious, it can still be frustrating—and occasionally downright uncomfortable. The good news? Knowing what’s causing the bloating and making some savvy changes can do a lot to make you feel better.
Most gas and bloating start with what’s on your plate. Certain carbohydrates—especially sugars, starches, and fibers—are more likely to cause gas because they aren’t fully digested in the small intestine.
Instead, they travel to the large intestine, where your gut bacteria get to work fermenting them. That process naturally creates gas. It’s a normal part of digestion, but some foods tend to produce more gas than others.
Typical offenders are raffinose (beans, cabbage, whole grains), lactose (dairy sugar), fructose (fruit, such as pears, and vegetables, such as onions and wheat), and sorbitol (a sugar alcohol that occurs in some fruits and is used in sugar-free foods). Potato, corn, pasta, and wheat—starchy foods—can be gas producers, although rice is an unusual exception that normally isn’t.
Fiber is an important factor in gastrointestinal health, but it can also cause bloating if you add too much too fast. There are two kinds of fiber: soluble and insoluble. Soluble fiber, which occurs in oats, beans, peas, and a wide variety of fruits, dissolves in water and becomes a gel.
Insoluble fiber, which is in whole wheat, bran, nuts, seeds, and the skin of fruits and vegetables, moves waste through your digestive system. Both are beneficial, but if your digestive system isn’t accustomed to fiber, an increase can bring on discomfort.
The secret is moderation. You don’t need to cut out healthy foods such as vegetables or beans completely. Attempt to reduce if you experience symptoms, then slowly increase your consumption to allow your digestive system to acclimate. Maintaining a food diary enables you to track which foods are likely to irritate you. Attempt to introduce one suspect food at a time and monitor how your body reacts.
It’s not what you’re eating, but how you’re eating. Swallowing air is another frequent cause of bloating. Fast eating, chewing gum, carbonated drinks, or smoking are all ways you might swallow more air than you realize. Even tension can cause gulping air with meals. Simple things like taking the time to eat slowly, avoiding soda, and taking a few minutes to unwind can make a big difference.
Still feeling bloated? Take a 10- to 15-minute walk after meals—it can get your digestive system going and reduce discomfort. Some individuals find relief with over-the-counter products such as simethicone or activated charcoal, but it is well worth consulting your healthcare provider before using them consistently.
Enzyme supplements—such as lactase for breaking down dairy or alpha-galactosidase for beans and some vegetables—may also make digestion more comfortable for some individuals.
If bloating and gas continue, it’s well worth keeping an eye on. Some of these symptoms can be indicative of underlying health issues such as irritable bowel syndrome (IBS), celiac disease, or pancreatic disorders. If you have other symptoms such as unexplained weight loss, extreme pain, or changes in bowel movements, it’s time to see your doctor. They can rule out more serious issues and refer you to the correct treatment.
Bloating and gas can be normal, but that doesn’t mean you have to tolerate them. With a little education and some conscious changes, you can master your digestion and feel more at ease in your daily life.
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