Is your diet causing you to bloat?
If you suffer from bloating, I can almost guarantee that there is something in your diet which is contributing to this bloating. Removing any possible allergy foods from your diet can be a big step towards reducing that bloating and uncomfortable abdominal feeling.
There are 3 main culprits which may be causing your bloating.
Wheat or gluten
If you feel uncomfortable after eating a big serve of pasta or bread then reducing or completely eliminating wheat or gluten from your diet may prove beneficial. If you feel exhausted after eating a large meal that is high in wheat or gluten this could also be a sign that there may be a slight intolerance also.
It is important to note that it is possible to be intolerant to wheat but not all gluten containing grains like barley and rye. For this reason trying to eliminate just wheat first I find to be beneficial, rather than taking out all gluten containing grains.
Wheat based foods include bread, pasta, cakes, biscuits whilst gluten containing grains are things like barley, spelt and rye (as well as wheat).
Dairy
Dairy is another group of food which I find many people have issues digesting, causing gas and subsequent bloating. Lactose is generally the part of the dairy which people have issues digesting due to a deficient of the enzyme lactase (the compound that breaks down the lactose in the digestive tract). When the undigested lactose reaches the large and small intestine it ferments creating excessive gas. The lactase enzyme decreases with age, explaining why you may have previously been fine with dairy and now it is becoming a problem.
When you are removing dairy taking out milk, cheese, cream, butter and yogurt would be the main foods to consider.
Fructose
Fructose is a sugar that is naturally occurring in foods like fruits, some vegetables, and sweeteners like honey. Some people have the inability to absorb fructose and this can cause bloating, pain, diarrhoea and/or constipation as well as reflux.
If fructose is not absorbed in the small intestine it reaches the end of the small intestine and the colon where it is fermented, producing H2 and CO2. This happens rapidly, therefore there is not enough time for gas to be further metabolised or absorbed, increasing pressure within the digestive tract (bloating) and causes water to be drawn into the digestive tract.
Fructose does not mean sugar free! In fact cane sugar is completely free of fructose (it is made up of sucrose). The list is very long and confusing when it comes to fructose containing foods. And it is all about dosages, so if it is high in fructose then best to avoid, if it is lower in fructose then you can enjoy n moderation.
I am all for a bit of self experiment and seeing how the food that you are eating can impact on your digestive tract, but if you feel like there is a big problem, then seeing your healthcare professional will help to get a better idea of what is going on. Allergy and food intolerance testing may prove helpful at pinpointing the exact (if any) cause of your symptoms.
Seeking nutritional advice is also important when cutting foods out, in order to make sure you are still getting a varied diet, full of nutrition.
Got more questions? Get in contact and we can have a chat :)
