Nutrition tips to curb gas and bloating

By Lisa Markley, MS, RDN, LD

Having a bloated stomach is an all-too-common symptom many people experience, especially this time of year when indulging in favorite holiday foods. If your tummy frequently feels distended and blah, you probably want to know what’s causing it and what you can do to alleviate it.

Bloating can be caused by many different things and sometimes it can be hard to pinpoint the problem. Ultimately, bloating is caused by an excessive build-up of gas in your digestive system, which can cause uncomfortable swelling and fullness especially after eating. Some gas is normal, but some people may produce more gas than others depending on their digestive function and the overall health of their microbiome.

In many cases, bloating can be reduced – or even eliminated – with some simple suggestions. It’s important to first identify and reduce possible triggers, then add daily practices that can help diminish your symptoms.

Possible triggers

• Lactose (milk sugar) intolerance – Lactose intolerance can occur if your body does not produce enough lactase enzyme.
• Gluten intolerance – Gluten is protein found in wheat, rye, barley, spelt and products made from these flours which may be difficult for some people to digest.
• High FODMAP foods – FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are types of carbohydrates found in a wide variety of foods such as onion, garlic and apples. Excessive fermentation of these carbohydrates in the small intestine may be caused by small intestine bacterial overgrowth (SIBO) or small intestinal fungal overgrowth (SIFO). SIBO and SIFO can present as excessive gas and bloating soon after meals and result in a distended, pregnant-looking abdomen. It should be diagnosed by a physician and properly treated.
• Cruciferous vegetables (broccoli/cabbage family) and other foods like beans or whole grains may tend to cause more gas/bloating in some people. If so, reduce your intake or try eating them with spices that may help aid digestion like cumin. It may also help to soak grains overnight before cooking.
• Eggs – Some people have trouble digesting the sulfur in eggs or they may be sensitive to components in the white, yolk or both.
• Ultra-processed carbohydrates (refined grains and sugars) – These foods tend to ferment easily in the gut and can contribute toward the overgrowth of candida.
• Isolated (functional) fibers – These are commonly added to highly processed foods such as energy bars, yogurt, ice cream, breads and cereals to boast “high in fiber” on the label. Some examples of isolated fibers are inulin, chicory and polydextrose.
• Sugar alcohols (xylitol, mannitol, sorbitol or erythritol) – These are often used in products that may claim to be sugar-free or low in sugar. They’re fine for most people in small amounts, but may cause gas, bloating or a laxative effect in some people especially when consuming high amounts.
• Artificial sweeteners – These have been shown to have a negative impact on the microbiome. It’s best to avoid artificial sweeteners.

Daily practices

1. Take three to five deep breaths before beginning to eat each meal. This helps to stimulate your vagus nerve, which innervates your digestive system and shifts your body from “fight or flight” mode to “rest and digest” mode. Sitting down to eat, looking at your beautiful meal and enjoying its delicious smell prepares your digestive system to “receive it” better.
2. Chew food thoroughly. Setting your fork down between bites can help slow down the rate at which you are eating and cause you to swallow less air with the food. Eating too fast may cause you to swallow too much air. Saliva also contains enzymes that help you digest food, especially carbohydrates. Eating fast or lack of saliva impairs your chances of digesting carbohydrates properly.
3. Eat smaller meals. Eating too much can overload the digestive system.
4. Eat more cultured and fermented foods like yogurt (preferably plain, low sugar), kefir, kombucha, miso, apple cider vinegar, lactofermented pickled vegetables, kimchi and sauerkraut that contain healthy bacteria to help repopulate and rebalance your gut.
5. Herbs and spices like mint, basil, parsley, rosemary, anise, caraway, coriander, fennel seeds, ginger, turmeric, cardamom and cinnamon help reduce gas and bloating.
6. Try a digestive enzyme supplement with your meal. These typically contain protease (enzyme that breaks down protein), amylase (enzyme that breaks down carbohydrates) and lipase (enzyme that breaks down fats).
7. Probiotic supplements can improve the bacterial environment in the gut, which may help reduce symptoms of gas and bloating.
8. Take a walk after eating. Gentle exercise after eating can improve circulation throughout the body and help with bowel regularity.
9. Drink plenty of water. Water helps prevent dehydration, lubricates the gut and helps dietary fiber to properly do its job.

To learn more about how best to improve your gut health, visit WholeHealthInstituteKC.com or register for an upcoming event hosted by AdventHealth’s Director of Culinary Medicine Lisa Markley: Homemade Holiday Favorites on Dec. 16 or the Grocery Store Tour on Dec. 28. Visit AdventHealthKC.com/events for more information.