Constantly Bloated? Time To Get To The Root Cause
Bloating is a very common condition that most people experience at some point. When you’re bloated, your stomach feels tight, full, and sometimes painful.
Often, we feel bloated after a large meal, and the discomfort is only short-term. Other times, bloating is related to an underlying health condition, and can cause severe symptoms that negatively affect quality of life.
Keep reading to find out more about bloating, its common causes, and how you can prevent it.
What Is Bloating?
Bloating refers to an excess of gas in the gut. Gasses such as oxygen, CO2, methane, and nitrogen enter the gut as you swallow air, and through the fermentation of foods in your large intestine.
A number of factors can cause increased gas in the gut.
Constipation. This is one of the most common causes of bloating. The longer the stool sits in the colon, the more time it has to ferment, resulting in more gas.
Food intolerances. Certain foods, such as lactose or gluten intolerance can cause gas and bloating.
Volume of food. Eating too much or eating too quickly can also cause uncomfortable gas and bloating.
Foods high in fat. Fatty foods are often high in sodium resulting in gas and bloating.
Poor gut health. Imbalances of the gut microbiome, aka the ecosystem of bacteria that lives in your gut.
Physical and mental factors. Stress, anxiety, weight gain, and changes during the menstrual cycle can also alter gut health and cause gas and bloating.
In some cases, bloating is caused by severe medical issues like infection, bowel obstruction, liver disease, or cancer. If you are experiencing chronic and painful bloating, it is important to identify the underlying cause with a medical expert.
How Can You Prevent Bloating?
1 - Avoid foods that cause bloating
Bloating treatment typically begins with changing your diet. Limiting foods that trigger bloating is essential. Certain foods contain high amounts of non- or poorly digestible compounds that lead to increased gas. These foods include:
Beans and lentils. Swap these for grains, meats, or quinoa. If you are going to eat beans, try soaking them or choosing easier-to-digest varieties such as pinto or black beans.
Carbonated drinks. Instead, choose flat water or herbal tea to avoid gas.
Wheat. This can be tricky to avoid, but you can incorporate several gluten-free alternatives into your diet, such as pure oats, quinoa, buckwheat, almond flour, and coconut flour.
Broccoli and cruciferous vegetables like cauliflower and brussels sprouts. While nutritious, these can trigger bloating for some. Instead, consume more spinach, sweet potato, and water-based vegetables like cucumber.
Onions and garlic. To avoid excess gas, add flavour to your food with fresh herbs, or the green parts of scallions and chives.
Dairy. If your bloating is caused by lactose intolerance, swap for lactose-free products such as coconut, almond, or cashew milk.
Sugar alcohols. Xylitol, sorbitol, and mannitol are all heavily associated with excess gas. Swap for sweeteners that are easier to digest, such as stevia, monk fruit, or honey.
Avoid salty foods too often. High sodium intake has also been found to lead to water retention and the gut and bloated sensations.
Reduce consumption of fatty foods. High amounts of fat in the intestine also retain gas, leading to bloating. This is why you may feel bloated and uncomfortable after a fatty meal. These include fried foods, fast food, chips, chocolate, and pastries.
2 - Anti-bloating lifestyle changes
Lifestyle changes to prevent bloating also include eating foods that support regular bowels and prevent constipation. To reduce constipation, increase fibre consumption. Fruits, vegetables, nuts, and seeds are all high in fibre and will help to keep things moving.
As well, be sure to drink adequate fluids. This looks like about 2 litres of water a day.
It should be noted that adding fibre to your diet too quickly may worsen constipation at first, so add it gradually.
It’s also important to exercise regularly. Whether it’s walking, cycling, swimming, or jogging, try spending at least 30 minutes a day moving to maintain healthy bowels.
3 - Support your gut microbiome
Probiotics are live microorganisms that provide health benefits and can help promote healthy levels of bacteria in the gut. Although more studies are needed, some research suggests probiotic consumption can reduce bloating.
You can take probiotics in pill form, or consume probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi, and miso. If you try supplementing with probiotics, stick with a strain for at least 4 weeks to discern whether it has a beneficial effect on you.
It should also be noted that probiotics are not always recommended for bloating, like in cases of small intestinal bacterial overgrowth (SIBO) for example. Working together with a qualified healthcare practitioner is recommended to avoid making matters worse - I can help!
4 - Eat smaller portions more mindfully
Eating large volumes of food in a short amount of time is almost sure to leave you feeling bloated. Your stomach becomes stretched, leading to the pooling of gasses and solids inside the gut. Eating too quickly also can cause you to swallow too much air and is a possible cause of bloating. Furthermore, if the foods contain poorly digested carbs, your body will produce more gas.
Instead, focus on eating mindfully and enjoying every mouthful. Paying attention to our hunger and fullness cues is the first step in mindful eating. Slow down, place your fork down in between bites and chew thoroughly. Avoid eating whilst distracted such as scrolling on your phone or watching TV to prevent overeating.
5 - Keep a food journal
As you can see, a wide variety of foods can influence bloating. Stop guessing and start journaling! Keeping a detailed food journal can help you determine which foods are triggers for you. After a few weeks of logging what you eat and drink, you may be able to pinpoint what exactly causes uncomfortable bloating.
Be sure to also note things like any stressors (work load, family troubles, etc.) you’re experiencing in the journal since stress can be a major contributor.
6 - Get tested for GI issues
If bloating is more than a rare occurrence for you, getting proper GI testing is necessary. As mentioned earlier, these natural treatments and lifestyle changes may not suit everyone. A common symptom of bloating could be a larger issue in your intestines such as leaky gut, SIBO, IBS, IBD, and parasites.
Functional stool testing can determine what is really going on and can help to formulate a proper treatment plan. Your natural health practitioner can then help address underlying causes and steer you in the right direction.
There are many steps you can take to reduce the discomfort of bloating. Taking a mindful approach to diet and lifestyle is a great first step. But if your bloating persists for over a week and is consistently painful, reach out to our office - a qualified practitioner will help get you the proper testing necessary to further identify the root cause and get you bloat free for good!
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Iron Is Essential to Your Wellbeing: Are you Getting Enough?
Iron is an essential mineral that helps maintain many vital functions in the body. This includes the production of hemoglobin, a protein in red blood cells that helps transport oxygen throughout the body. Consuming enough iron is important. Without it, your body will struggle to produce enough healthy red blood cells. Iron levels impact many aspects of your health, including:
Energy
Ability to focus
Gastrointestinal health
Your immune system
Regulation of body temperature
Skin, hair, and nails
Heme vs. Non-Heme Iron
Dietary iron comes in two forms - heme and non-heme. Heme iron is only found in animal proteins such as meat, poultry, and seafood. Heme iron is more easily absorbed into the body and is thus a significant source of dietary iron for many.
By contrast, non-heme iron is present in plant-based foods such as grains, beans, vegetables, nuts, and seeds. It is also present in dairy and eggs. The body processes non-heme iron differently and has to alter non-heme iron to absorb it fully. This means that a lower percentage of non-heme iron is absorbed.
Iron Deficiency is Common: Know The Symptoms
Ideally, there is a healthy balance between the supply of iron through the diet and the body’s demand for iron. However, if demand outweighs supply, the body starts to use up iron stored in the liver, which can lead to iron deficiency. When the body has used the iron up, it cannot produce more hemoglobin. This condition is called iron deficiency anemia.
Iron deficiency is very common. Symptoms of iron deficiency include:
Fatigue
Shortness of breath
Cold hands or feet
Lightheadedness or dizziness, particularly when standing up quickly
Pale or sallow skin, nails, or gums
Headache
Irregular heartbeat
Unexplained irrational cravings - the desire to consume things like ice or paper is a sign of anemia
A sore or swollen tongue
Hair loss
Restless legs
Unexplained itchiness
Who is more likely to suffer from iron deficiency?
Certain demographics are more likely to deal with iron deficiency than others.
Women of childbearing age are especially at risk, because their bodies use and require a great deal of iron during menstruation, pregnancy and breastfeeding. Women with fibroids or other conditions that cause heavy periods are at increased risk.
Young people undergoing puberty are also disposed to iron deficiency since rapid growth necessitates a higher intake.
Vegetarians or vegans also tend to be at a greater risk for iron deficiency, since their diets often exclusively contain non-heme iron which is absorbed less easily than the heme iron found in meats.
Iron deficiency is also commonly present in people who have recently undergone major surgery or physical trauma, and in those with gastrointestinal disorders such as Crohn's.
Some studies have found that people dealing with a lot of stress are at higher risk of anemia.
High-level athletes or people who exercise a lot also have a higher risk. Because iron deficiency impacts athletic performance, athletes must pay close attention to their iron levels.
Regular blood donors should monitor their iron levels and work with their healthcare practitioner to work out a donation schedule that works for them.
People who abuse alcohol can deplete their iron levels, in part because alcohol can inhibit the body’s ability to absorb iron.
Preventing Iron Deficiency
If you fit into one of these categories, or if you are generally concerned about your iron levels, do not fret. There are simple steps you can take to increase your iron absorption and ensure you are feeling your best.
Ultimately, it is important to consume foods that contain iron, as your body does not produce the nutrient on its own. Add these iron-rich foods into your diet to prevent/treat iron deficiency:
Red meat is known to be the most easily accessible source of heme iron. It also contains B vitamins and quality protein.
Fish also contains numerous health benefits, including being high in iron. The omega 3 fatty acids found in fish like salmon, tuna, and haddock are great for brain health. And just one serving of canned tuna can provide 8% of your daily value of iron.
Turkey is another healthy source of iron. It also is a great source of protein. Dark turkey meat tends to contain more iron than white, with a 3.5 ounce portion containing 8% of the daily value.
Shellfish, particularly clams, mussels, and oysters, are good sources of heme-iron.
For vegetarians:
Spinach is a great source of non-heme iron for vegetarians; 100 grams of raw spinach provides 15% of your daily value.
Legumes are another nutrient-packed option for vegetarians trying to increase their iron intake. Black beans, kidney beans, and lentils can all help raise iron levels.
Pumpkin seeds are an easy snack and a great source of non-heme iron. A one-ounce serving contains 14% of your daily value of iron.
Tofu is a popular staple in vegetarian diets and happens to provide 3.4 mg of iron in a half-cup serving. This amounts to 19% of your daily value.
Vitamin C helps your body to absorb iron. Including a source of Vitamin C, like broccoli, with your iron-rich meal will help maintain iron levels. Beta carotene, which is found in brightly colored produce like peppers, carrots, and apricots, can also boost absorption.
You should also examine your diet for foods and drinks that can lower iron levels, including coffee, tea, many sodas, alcohol and some dairy products.
Treating Iron Deficiency
Identifying the causes of iron deficiency is the first line of defence. From there, increasing the iron consumption in your daily diet is an important next step.
Depending on your iron levels and diet, supplements may also be necessary, but it’s important to work with a healthcare practitioner. Too much iron can be harmful to your health, so you need to find the right levels for you. As well, many people find iron supplements can lead to an upset stomach and constipation, so you may have to make dietary changes at the same time.
Iron deficiency can cause serious complications for your health if left untreated, so it is important to get a proper assessment of your iron levels and create a treatment plan to help raise them. Let me know if you need help addressing iron deficiency - I’m here to help!
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U.S. Department of Agriculture, Food data central
Carmen Lúcia de Almeida SantosI, II; Marco AkermanIII; Odival FaccendaIV; Lourdes Conceição MartinsV; Lígia de Fátima Nóbrega Reato,, Iron defici, 2012/01/01
Food Intolerances Are Becoming More Common: What You Need To Know
A growing number of people suffer from food sensitivities - by some estimates, more than one in five people experience uncomfortable symptoms after eating certain foods. Yet, despite their prevalence, many of us don’t realize we have a food sensitivity. Instead, we assume the common symptoms, like bloating, fatigue and “brain fog,” are just normal results of our busy lives.
It doesn’t have to be that way. Many patients tell me that they are surprised by a remarkable improvement in their quality of life after identifying and eliminating dietary triggers.
Symptoms of Food Sensitivities
Simply put, when you have a food sensitivity or intolerance, your gut doesn’t produce the right enzymes to digest a certain food or group of food. As a result, you can experience wide range of symptoms like:
Acid reflux
Bloating
Diarrhea
Unexplained fatigue and brain fog
Pain in the abdomen
Problems with rashes and skin redness
Headaches
Sinus issues
These symptoms can appear shortly after eating the food, and shockingly as many as several days later. Whether or not you react to a food can also vary by how much of it you eat, and even the circumstances around your meal time. Some people find they react more when they are stressed and eating on the go, for example.
Food Sensitivity, Intolerance, Allergy or Disease?
It’s important to distinguish between food sensitivities, food intolerances, food allergies, and diseases that can be triggered by certain foods.
Food sensitivities and food intolerances are similar. Sensitivities may cause inflammation in the body and result in fatigue, bloating and even headaches up to 48 hours after consuming the offending food.
Intolerances are characterized by the body lacking proper chemicals or enzymes to digest a food properly. Digestive upsets are common after consuming a food one is intolerant to. Sensitivities and intolerances can often be pinpointed in order to avoid symptoms caused by ingestion of certain foods or food additives. Working with a practitioner is recommended - I can help!
A food allergy is an issue rooted within the immune system. An allergic reaction happens when your immune system mistakenly perceives something in a food as a threat, and produces antibodies in an attempt to fend off the threat. Food allergies are typically diagnosed at a young age and these foods should be avoided.
A disease such as celiac disease also originates in the immune system. Celiac disease causes the body to fight against gluten in a manner so strong that the lining of the small intestine is damaged, so the symptoms are typically more severe than that of food intolerances. As well, celiac disease differs from a wheat allergy because a wheat allergy is triggered by proteins in wheat, while celiac disease is a reaction to proteins in gluten.
Common Food Sensitivities and Intolerances
Here are the most common food intolerances experienced today:
Lactose intolerance
People who are lactose intolerant lack the enzyme lactase, so they can’t break down the lactose found in dairy products. This is the most common food intolerance, and it’s often characterized by indigestion and bloating. Several tests can determine if you are lactose intolerant. People who are lactose intolerant should avoid all foods containing dairy, although some are able to consume aged cheese or fermented products like kefir without difficulty. Fortunately, many great dairy substitutes are available today.
Gluten intolerance
If you experience symptoms after eating gluten, but tests confirm you don’t have a gluten allergy or celiac disease, you could be suffering from a gluten intolerance or non-celiac gluten sensitivity. Gluten is found in grains such as wheat, rye, kamut, couscous, and barley.
People who can’t tolerate gluten also need to be aware of hidden sources. Soy sauce, many vegetarian meat substitutes, granola bars, beer, and even processed cheeses can contain gluten, so it’s important to read food labels carefully.
In recent years, scientists have theorized that it may be glyphosate, a commonly used weed killer sprayed on crops, that many are reacting to and not gluten itself. Although research is ongoing, anecdotal evidence shows many people who experience gluten intolerance in North America can tolerate eating bread and pasta while abroad in Europe and other countries that have banned the use of glyphosate.
Eggs
Eggs are one of the most common food sensitivities. Symptoms include eczema, itchy skin, nausea and bloating. For most, egg whites are more likely to be reactive than egg yolks.
Corn
Corn is a common food sensitivity that can also lead to chronic symptoms like fatigue, brain fog, bloating, irritable bowel symptoms, headaches, joint pain and more. Corn is a common ingredient in many processed foods so it’s important to keep an eye out for it if you are experiencing symptoms of sensitivity.
Soy
Soy protein is a common food allergy and sensitivity which may lead to headaches, joint pain, acne, eczema and more. Fermentation helps to break down soy protein, therefore fermented soy products like miso and tempeh may be better tolerated by some.
FODMAPs
FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols” That’s basically a scientific way of saying foods that cause gas. These carbohydrates aren’t absorbed well by the small intestine. When they arrive at the large intestine, bacteria break them down and form gas, which in turn leads to uncomfortable digestive symptoms.
Avoiding FODMAPs can be tricky to navigate since they are found in a variety of food groups. Some common FODMAP foods include apples, bread, many kinds of beans, some cheeses, garlic, onions, and many milk products. Once you have determined which foods are triggers, however, it’s certainly possible to have a well-balanced diet.
Caffeine
Researchers say many people can drink up to five cups of coffee a day without experiencing negative effects or getting that over-caffeinated, jittery feeling. For people with a caffeine intolerance, however, those signs appear with just a small amount of caffeine, leading to heart palpitations, anxiety, and insomnia. Some evidence suggests caffeine intolerance has a genetic component.
Sulfites
Sulfites are chemicals found naturally in some foods, such as salmon, lettuce, and tomatoes. They’re also commonly used as preservatives for many common foods, including baked goods, dried fruit, pickled foods and wine. The FDA requires that food labels must indicate the presence of sulfites if the level exceeds 10 parts per million (ppm).
People with asthma are more prone to sulfite sensitivity, with about 3-10% of asthmatics experiencing adverse reactions to foods with sulfites. These reactions can include wheezing, coughing, and digestive problems and many also experience rashes and hives.
Sugar alcohols
Sugar alcohols are considered a healthier alternative to sugar, however, they can be an intolerance for many. Commonly used sugar alcohols include xylitol, erythritol, sorbitol, and maltitol. Sugar alcohols do contain fewer calories than sugar, and they aren’t as harmful to your teeth. As well, they don’t tend to cause the same extreme blood sugar spikes as regular sugar. But, for some people, they can cause digestive problems, including bloating, gas and diarrhea. Because they can’t be easily digested, they travel to the large intestine, where your gut bacteria breaks them down, in a similar process to the digestion of FODMAPs. In fact, people who are intolerant of FODMAPs often also experience difficulties with sugar alcohols.
In general, smaller amounts are less likely to cause reactions. As well, many people find erythritol is the safest sugar alcohol when it comes to digestive upset. If you have difficulty digesting food with sugar alcohols, try to choose foods with erythritol instead of others.
How To Identify Food Intolerances
Most people eat a wide range of foods on any given day which is great - but it can make it difficult to track down food sensitivities if symptoms are creeping up.
To pinpoint a food intolerance, keeping a detailed food journal is essential. Note exactly what you ate every day, and how you felt including your energy levels and trips to the bathroom. If one food seems to be a trigger for symptoms of food intolerance, eliminate it for two or three weeks to see if it makes a difference.
This process is often most straightforward when working with a healthcare practitioner who can help with food sensitivity testing to get to the bottom of the culprits causing you daily digestive upset as well as help you rebuild your diet to ensure your gut is functioning the way it should be. Getting to the root cause of your health concern is always our biggest goal, whether it's the foods or something else causing your body to react to your daily nutrient intake. Proper assessment and testing is critical in the role of outlining a customized treatment plan for wellness. Give me a call to get started at (905) 388-3151.
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