The food that we consume causes the feeling of feeling of bloating. In order to avoid this, you should pay attention to what causes this feeling.
Here is a list of the causes of bloating:
- Food intolerance
- Irregular meal-times
- Insulin resistance
- Intestinal yeast overgrowth
- Poor food combing
- Deficiency of digestive enzymes (including lactose intolerance)
- Gluten sensitivity or celiac disease
- Some other causes of dysbiosis – small intestinal bacterial overgrowth or parasites
Some of this causes may be tested but the others are treated based on the symptoms and history.
Food Intolerance – Food intolerance is when your organism can’t digest the food you consume so it irritates the intestinal tract, also it influences the immune system and causes bloating. This is a delayed response to food and causes discomfort. Most common food intolerances are on diary, eggs, almonds and peanuts, gluten etc. At this point we need to stress out that food intolerance and food allergy are two different terms with completely different meaning. You have food allergy when your organism doesn’t accept the food you have eaten and then you have swelling, itching etc.
Food intolerance may be checked with a simple test at the doctor’s office with a simple blood sample. People who are prone to food intolerance usually have eczema, allergies, asthma or some other autoimmune disease, or have some skin condition, have problems with the digestive tract or something similar. Usually it takes 4 to 6 weeks to stop bloating after elimination of its cause.
Irregular meal times – Due to the fast and stressful lifestyle people tend to skip meals and eat one big meal in the day usually in the evening before going to bed. What they don’t know is that this is also a reason for bloating. Despite bloating this one meal will shock your digestive system and your organism, you will become tired and your body will crave more and more sugar or caffeine.
Our organism works the best when you have regular and balanced meals. Plus you function better and you are able to concentrate better, you have more energy and you feel happier. Try to make a nice plan for the time when you eat and what you eat. Your last meal should be before 7 p.m. and if you have sugar cravings you should eat fruit and vegetables.
Insulin resistance – Insulin is a hormone in our body which is produced in the pancreas as a response to the sugar in the blood. In healthy people this is a normal reaction and happens every day which activates the cells to use the glucose and fats from the blood. Still there are people who have problems with process, in fact, their cells do not respond to insulin in the blood which leads to piling up glucose in the blood known as high blood sugar. This people are insulin resistant and this is one more cause for bloating.
This condition leads to food cravings mostly for carbs and sugar, gaining weight, feeling tired all the time and of course bloated. This condition will appear if you have a history of diabetes in your family. Of course, testing is needed in order to be sure if you have insulin resistance or not. However, the good news are that this condition may be treated. Your doctor can help you decide what is the best for you, which diet you should follow and which exercises are for you. But the most important thing is to avoid food rich in sugar and fat and consume more fruits and vegetables, proteins and fiber.
Intestinal yeast overgrowth – Intestinal yeast growth is a condition which appears as a result of long term consummation of antibiotics. Antibiotics damage the digestive flora and allow yeast to pile up. Too much yeast in your intestines makes you feel bloated. The side effect is that it causes gassiness, tendency for binge eating, brain fog, fatigue, vaginal yeast infections, and possibly fungal skin infections. Also this condition causes food cravings especially for sugar.
The good news are that this condition may be treated and your doctor will help you choosing the right diet and supplements which kill yeast. The most important thing which you should do it to balance your intestinal flora and remove the extra yeast.
Poor Food Combining – Food combining is a really important thing, experts say. Not everybody can eat the same food combinations and that is OK. You should see which food is more suitable to you which food you like and then make your ideal combination. Poor food combination slows down the process of digesting food and this one more reason for bloating.
When making your food combinations there are some rules which you need to follow. For example one of them is never to combine fruit with other food, especially not with proteins. Another combination you should avoid is proteins and carbohydrates. This may be difficult for vegetarians but this is probably the worst combination. If you search the Internet you will find many advises how to combine your food better, eat less food an feel full. Make a smart chart for the possible food combinations which are suitable for you and follow it.
Here we offer you a list how your diet should look on a regular basis:
- Breakfast ( consisting of juice fruits)
- Mid-Morning Snack ( nuts)
- Lunch ( meat, fish or poultry with lots of vegetables)
- Carbohydrate-heavy dinner ( baked sweet potato with grilled vegetables)
Deficiency of Digestive Enzymes – In order to digest the food our pancreas creates certain enzymes which break down the fats, proteins, lactose and carbohydrates. This is a normal process in our body. If this process doesn’t happen than we feel discomforts such as pain, irregular bowel movement, bloating and indigestion. This failure of the enzymes to digest the food properly may be a result of aging, food intolerances causing low grade inflammation in the intestinal tract, too much bacteria, yeast or parasites in the intestines or chronic stress.
In the case of lactose intolerance to dairy products the best thing to do is to make a test and then decide what is the best to do. Your doctor will determine if you need to make changes in your diet, what products you should avoid and how to make a balance meal. A temporal solution might be to avoid all dairy products but this not the final solution. Get to the root of the problem and if needed start a therapy to solve this problem so you will be able to continue with normal life.
Gluten Sensitivity or Celiac Disease – Gluten sensitivity or celiac disease is a disease of the modern world. This disease appeared due to the dramatic changes in the wheat quality, the pesticides with which they are treated and lots of it is GMO. The main symptoms of this disease are bloating, diarrhea, constipation and gassiness.
There are various markers for gluten intolerance, such as low vitamin B12 levels without a vegan or vegetarian diet. There is also a testing for gluten intolerance and celiac which does pick up most cases. However, many people who test negative still feel much better off gluten.
In case you suspect that gluten can be problem for you, the first thing you should do is to do appropriate blood test to confirm. Another way is do test yourself is to start a 5 week strict gluten-free trial. Once the 5 week strict gluten-free trial is over, make sure you challenge it back so that you clarify your reaction. Some of the best alternatives to gluten are millet, rice, sweet potato, quinoa, and squash.
If you are not sure if you are gluten sensitive or not (because there is a different level of sensitivity) the best thing you should do it to start a 5 week gluten free trial. When the trial is over visit your doctor and make a blood test. This will give you a one true result and you will know on which level of sensitiveness you are and how to deal with this
Other Causes of Dysbiosis – Small Intestinal Bacterial Overgrowth or Parasites
We are all familiar with the fact that we have some microorganism in our bodies. Those microorganism may be beneficial or may harm us. The problem arises when the number of bacteria or even worse parasites arises and they cause fatigue, diarrhea, weight loss and bloating.
The first thing what you need to do is to make a stool and urine testing to see which bacteria harms your body. Then you should talk with your doctor in order to define the treatment and its duration in order to get rid of the thing which harms you.
Bloating is a normal and harmless condition. It happens to everybody, everyday but we must pay attention to it in order not to lose control over it. In the article we mentioned several ways how to define the cause for bloating and how to treat it. Our body should be our temple so we have to pay attention to the signs it sends. Take care of you body and mind and you will live in a perfect harmony.