Foods that Cause Bloating

You Don't Have to Suffer Abdominal Pressure Caused by Gas

We all instinctively know what bloating is, as we have almost certainly experienced it ourselves on more than one occasion, but what is the best definition of bloating? The best way to define bloating is in terms of personal comfort. Bloating is an unpleasant feeling of tension and fullness in the abdomen sufficient to cause discomfort. Bloating is usually accompanied by excessive flatulence, 20 or more times a day.
 

The fundamental cause of bloating is gas that can't be passed. Everyone gets excessively gassy at one time or another. It is a natural byproduct of eating, and some foods are more gassy than others.

A little more than a tablespoon (17 ml) of gas goes down into the lower digestive tract with every sip of liquid and every bite of food. Through the course of a day, this swallowed air builds up to a volume up to half a gallon (2 liters), every single day. If the gas cannot be released, the result is the uncomfortable sensation of bloating as gas presses against the walls of the abdomen.

Just how uncomfortable the sensation of bloating is depends in no small measure on social considerations. Bloating is less uncomfortable when a person is alone than when, for instance, meeting the in-laws for the first time. Fear of breaking wind is a significant part of the unpleasantness of bloat.

Intestinal gas is over 99.99% odor-free, but tiny traces of gases that contain sulfur, such as methanethiol, hydrogen sulfide, and dimethyl sulfide, are enough to cause intense odor. These gases are derived from foods that contain the amino acids cysteine or methionine, especially beans, cabbage, broccoli, kale, cauliflower, and Brussels sprouts.

Another factor in the discomfort caused by bloating is intestinal inflammation. Swelling and inflammation can keep gas locked in, or cause a large volume to be released loudly, all at once. The gas released from carbonated beverages can build up to cause a sudden loud fart, as can the gas resulting from bacterial action on dairy foods.

For about 1 in 3 people in North America and Europe, and up to 9 in 10 people in other parts of the world, the lack of an enzyme called lactase is a significant factor in bloating and flatulence. Lactase is needed for the digestion of the lactose sugar in dairy products. In people who are lactase-deficient, even a small amount of milk, cheese, yogurt, or ice cream can cause significant bloating and flatulence that takes way too long to resolve.

Abdominal bloating is usually not something you would see a doctor about, but there are times when it is a significant symptom. Steady and severe pain in the upper abdomen, or on the left side of the abdomen, along with bloating can be a sign of ischemic bowel disease or bowel obstruction. Bloating is sometimes the only early symptom of ovarian cancer in women. Bloating with alternating diarrhea and constipation is a sign of IBS (irritable bowel syndrome), and bloating can be a side effect of medications ranging from antidepressants to blood thinners.

Therefore, if your abdominal bloating isn't a one-off or a once-in-a-blue-moon, but rather an ongoing issue that affects your quality of life, you are absolutely right to seek medical attention about it.

What can you do about bloating? Over-the-counter products made with Simethicone, such as Di-Gel, Extra Strength Gas-X, and Mylanta II, don't stop the production of gas. They just cause it to be released in smaller, less noticeable amounts, which can make all the difference.

In much of the world, the most popular remedy is the familiar pink over the counter liquid for relief of gas, belching, burping, bloating, flatulence, and diarrhea, Pepto-Bismol.

The chemical that makes Pepto-Bismol pink, Bismuth subsalicylate, controls odor, although it can't stop noisy farting. And you can't take Pepto-Bismol ever day, since the Bismuth in the product can build up to toxic levels. An alternative to Pepto-Bismol is activated charcoal. Like Pepto-Bismol, activated charcoal controls odor, but doesn't reduce gas. Stopping the production of gas usually requires changes in diet.
 

Relief from Bloating by Changing Diet

The first thing to do is to avoid the foods you know can cause gas. The exact list differs from person to person, but suspect foods include whole-grain bread, whole-grain flour, Ezekiel 4:9 bread, whole grain crackers and pizza crust, tofu, soy milk, soybeans, raisins, prunes, popcorn, nuts, peanuts, peanut butter, beans, lentils, eggs, eggplant, dairy products (if lactase deficient), cabbage family vegetables, chili, corn, apples, and apricots.

Sugar-free gum and sugar-free candies are another problem area. The zero-calorie sugar substitutes xylitol and sorbitol also can cause gas. They contain complex carbohydrates that don't break down into sugars that can be absorbed into the bloodstream. They remain in the intestine where they are broken down by bacteria, releasing gaseous by products. Chewing sugar-free gum sweetened with xylitol and sorbitol is especially gas-inducing, since every chew forces air down the digestive tract.

It may also be necessary to change your drinking habits. Beer, contrary to popular belief, does not cause gas. The hops in beer can actually settle the stomach. Soft drinks made with carbonation, however, cause bloating, as does anything you drink through a straw. If you have to drink a liquid made with carbonation, at least don't drink it through a straw.

What relieves bloating?

Mint and peppermint are the world's most popular natural remedies for bloating and gas. In any form except a xylitol- or sorbitol-sweetened hard candy, these herbs settle nervous stomach and calm the muscles lining the intestines. There may still be some release of gas, but it won't be as frequent or as noisy.

Peppermint is helpful after a fatty meal. It stimulates the liver to release bile, which dissolves fat. If fat is evenly distributed in the feces, the bowels move with less cramping. People who have gallstones or bile duct disease, however, should not use peppermint.

In Latin America, manzanilla or chamomile teas are a popular remedy for bloating. They block food allergies that can cause intestinal inflammation and bloating. Don't bring the water you use to make chamomile tea to a full boil before making a tea, since this causes evaporation of the essential oil that settles the stomach.

Ginger in foods and squeezed with juices settles the stomach as well. It increases the rate at which food passes through the intestines, giving bacteria less time to ferment fibers. This reduces gas buildup. As a precaution, people who take prescription blood thinners should not use ginger, although there are not actual cases of ginger interactions with these drugs, and the possibility is only theoretical.

Adding ginger to your food may stop bloating. Ginger counteracts biochemical changes that occur after eating high-fat meals including Asian stir-fries. Specifically, it deactivates Platelet Activating Factor (PAF), a hormonal agent of gastrointestinal inflammation. It increases the rate at which food passes through the intestines, reducing the amount of bacterial fermentation in the gut. This reduces the buildup of gas.

Fennel seed added to cooking and fennel seed teas stop intestinal spasms that can cause loud eruptions of gas, and can be very soothing. Just be sure you take fennel seed or fennel seed tea, not essential oil of fennel seed. The essential oil can be irritating to the mouth and throat.

Eating right is the best way to handle bloat. Avoid the foods you know will give you gas, and, when you can't, drink herbal teas for quick relief. If you are not sure what foods are causing your bloating, it may be time to take additional steps. Keeping a food diary offers helpful insights into problem foods, and your doctor may have answers that you don't.