Digestive issues are very common, and can vary from person to person depending on their own unique triggers. However, gas and bloating are two of the most common symptoms, and can be incredibly frustrating. From your clothes not fitting the way you like them to the unbearable feeling of fullness, it can often feel like digestive dysfunction is out of your control. The key to addressing gas and bloating head on is knowing what foods to avoid, and getting to your own root cause.
“The most common cause of gas and bloating is a poor diet full of empty carbohydrates or sugar-laden foods, which are both often combined with gut dysbiosis.” Says Dr. Bill Cole, functional medicine expert and creator of the Cellular Health Accelerator program. “Gut Dysbiosis is an imbalance of good and bad bacteria primarily in the small intestine. Also, a condition called SIBO which stands for Small Intestinal Bacterial Overgrowth can cause severe bloating after meals. The bacteria consume the sugars in our diet and produce a nitrogen gas, which causes severe distention of the stomach.” Additionally, a common cause of digestive issues like these is hypochlorhydria, a case of low stomach acid that prevents protein from digesting fully, and causes bloating as a result. This is most common in people over 50. It is important to remember that everyone’s root cause is different, so be sure to consult with your doctor to get more concrete answers.
If you struggle with gas and bloating regularly, Dr. Cole’s biggest recommendation is avoiding ultra processed foods, especially sugars. “The food to certainly avoid when gas and bloating are a problem is any food with processed sugars. The reason being that any imbalance in the gut microbiome, which is an epidemic condition in our society, combined with processed sugar, produces gas as a byproduct of sugar digestion.” Processed sugars will make your bloating and gas worse, especially if you have food sensitivities to begin with. Reading labels closely on the foods you buy is one way you can avoid processed sugar—a good rule of thumb is avoiding foods with extremely long ingredient labels, or ingredient lists with words you can’t pronounce or that don’t seem natural.
At the end of the day, balance is key, so make sure the majority of your diet is rich in a variety of protein, fruits, and vegetables. Dr. Cole also has a few tips for foods you can add to your diet that are nutritious (and won’t make your bloating and gas worse.) “My recommendation for chronic gas and bloating is to first eat only whole foods and avoid processed ones. After that, most people do well with foods such as grass-fed beef, pastured chicken, and wild-caught fish.” How you eat your food is another step people often don’t think about. “It’s also important to chew the foods well as digestion actually starts in the mouth.” Making sure you eat well and slowly are two ways you can combat gas and bloating and feel your best. If your digestive issues persist or get in the way of your everyday life, consult your doctor to come up with a treatment plan custom tailored to your needs.
