Maybe you feel too full to move freely, or your stomach sounds are loud enough to hear you next door. Either way, being bloated and gassy is a horrible feeling.
Although there are myriad potential causes of uncomfortable gastrointestinal symptoms, there is no denying that diet contributes to intestinal health . What we eat moves through our body and undergoes transformations as it is broken down by enzymes and bacteria in the gastrointestinal tract.
When we experience gas and bloating after eating, it is usually due to by-products created by bacteria in the gastrointestinal tract that help break down our food. The by-products of what we eat can also increase the water content in the gut, attracting fluids and making us feel bloated.
The main cause of gas and bloating is irritable bowel syndrome . It is caused by a multitude of different things, but distinctive features include abdominal pain and discomfort and impaired bowel function, such as constipation and diarrhea.
People with IBS tend to have hyperconscious gastrointestinal tracts , which means they may experience increased pain or bloating after eating, regardless of the type of food they eat.
General tips for reducing gas and bloating include eating smaller meals throughout the day and avoiding carbonated beverages and eating less gas-generating foods (think legumes, cruciferous vegetables, bran, and dairy, if they are not well tolerated).
Vitamin D
Although research suggests that vitamin D deficiencies are particularly prevalent among people with irritable bowel syndrome, low levels of the nutrient are not unique to this population.
Most adults who live in certain geographies or who lead indoor lifestyles tend to have low levels of vitamin D and are generally related to a lack of sun exposure, although obesity is another risk factor.
Although the exact mechanism by which the two are related remains unclear, several small studies have reported that vitamin D supplementation may be helpful for people with IBS.
A February 2019 study in the International Journal of Preventive Medicine, for example, reported that vitamin D supplementation significantly improved the severity of symptoms and disease-specific quality of life in people with IBS compared to those who did not. they received supplements.
Unfortunately, vitamin D supplementation alone may not solve your specific intestinal symptoms.
However, you can improve the general symptoms associated with vitamin D deficiency, such as mental confusion and fatigue, and if you feel good in general, your gastrointestinal symptoms may not bother as much.
How to get more vitamin D
Vitamin D is found naturally in just a handful of foods, including egg yolks, certain types of mushrooms, and fatty fish like salmon and sardines, but fortified options are plentiful.
You can find vitamin D in fortified dairy products (such as milk and yogurt) and plant-based alternatives (such as almond milk, oatmeal, and soy), breakfast cereals , and some orange juices.
Main food sources of vitamin D
- Fatty fish (salmon, sardines, tuna)
- White mushrooms
- Enriched milk from dairy, soy, oatmeal, or almonds
- Egg yolks
Fiber
Fiber can be confusing. For some people, a high-fiber diet can induce or exacerbate gas and bloating. For others, a low fiber diet can lead to abdominal bloating.
We are all different and each case of swelling must be evaluated individually to understand what is behind it. The same remedy that helps relieve symptoms in one person can make symptoms worse in another.
For example, a high fiber intake can cause some people to experience intestinal gas or bloating as a result of a large amount of stool, or consume more fiber than comes out, causing stool to accumulate.
A high intake of fermentable carbohydrates (FODMAP) from foods naturally rich in fiber can also cause intestinal discomfort in people sensitive to these kinds of plants.
On the other hand, a diet that lacks adequate amounts of fiber can also result in stomach problems for some.
People with a very low fiber intake may also experience intestinal gas or bloating if your low fiber intake causes chronic constipation and / or incomplete defecation of small, hard stools.
So do we load all the fiber or do we give it up entirely? None of the options.
If someone is bloated due to constipation from a low fiber diet, the correct answer is to add fiber very gradually, possibly in conjunction with a light bowel (or laxative) regimen to help eliminate residual stool that is causing a backup that fiber is tolerate better.
As always, make changes with the guidance of a gastroenterologist or registered dietitian, not on your own.
How To Increase Your Fiber Intake
To increase your fiber intake and minimize the risk of worsening gas and bloating, opt for foods that contain fiber that are lower in FODMAP and that have been modified in texture to decrease fiber particle size.
Smoothies and soups instead of salads, nut butters and fruit flours instead of whole nuts, and cooked rather than raw vegetables may be better tolerated in people prone to bloat due to high-fiber diets.
Main dietary sources of fiber:
- Whole grains (brown rice, oatmeal, whole wheat bread)
- Nuts and seeds (almonds, walnuts, cashews, sunflower seeds, chia seeds)
- Fruits (raspberries, apples, avocado)
- Vegetables (green leafy vegetables like kale)
- Legumes (black beans, kidney beans, chickpeas, lentils)
Fiber and fluids should always be increased simultaneously. Even if you don't have FODMAP intolerances (most FODMAPs are a form of fiber), increasing your fiber intake without also increasing your fluid intake is sure to lead to some gas or bloating.
To avoid discomfort, gradually increase your fiber intake by about 3 to 5 grams and stay at that level for a few days before increasing your intake by another 3 to 5 grams.
If you continue to experience discomfort, consult a registered dietitian who can help you better identify your triggers and explore more options, such as a low-FODMAP diet.
