Certainly for some time, you have felt intense swelling and bloating in the abdomen, which you often refer to as “Irritable Bowel Syndrome” (IBS) resulting in constant discomfort and not being able to find the cause.
First of all, bloating and swelling should be known as a very common phenomenon, as it occurs in 16-31% of the general population. Fortunately, it is generally a short-term feeling that resolves either on its own, or by changing some habits.
Swelling can usually be caused by a large meal, by eating certain foods and beverages, and is exacerbated by stress and lifestyle.
However, for some people, bloating is a chronic problem that causes moderate to severe symptoms and adversely affects quality of life, and in these cases a specialized diagnosis should be made by a health professional.
How can you reduce and eliminate the intense and annoying bloating?
Find the cause of the swelling
Try to make a record of the food and beverages you consume during the day, so that you can identify after which meal you began to feel discomfort and bloating. The bloating is essentially caused by the excess gas in the intestine, which is introduced by swallowing air but also by the fermentation of food in the large intestine, resulting in increased abdominal distention and bloating.
This may be due to foods that contain fermented compounds in the large intestine, such as:
• Fiber (Whole grains, seeds, fruits & vegetables such as broccoli, cauliflower, cabbage)
• Sugar alcohols and FODMAP (pasta, sweets, cookies)
Food intolerance, such as lactose or fructose intolerance
• Ingestion of excess air (chewing gum)
• Constipation
• Imbalances in the gut microbiome or in the ecosystem of bacteria living in the gut
Limit foods that cause you to bloat
Keeping a food diary will help you identify those foods that stimulate bloating, so remove them from your diet for a while and improve your symptoms.
What are the foods that most commonly cause bloating?
Vegetables: broccoli, cauliflower, brussels sprouts and cabbage
Fruits: plums, apples, pears and peaches
Whole grains: wheat, oats, wheat germ and wheat bran
Legumes: beans, lentils, peas and baked beans
Sugar alcohols and artificial sweeteners: xylitol, sorbitol and mannitol found in artificial sweeteners and sugar-free chewing gum
Drinks: soda and other carbonated beverages
Check for lactose intolerance
Lactose is a sugar found in milk. Your body needs an enzyme called lactase to break down lactose. However, most people do not produce enough of this enzyme to break down lactose as soon as they reach adulthood or over time. The resulting condition is called lactose intolerance and causes symptoms such as bloating, stomach pain and increased flatulence.
If you suspect that you are lactose intolerant, reducing your dairy intake may help eliminate the symptoms of bloating. However, it is important to consult a health professional to rule out other causes before making significant changes to your diet, as dairy is an important source of essential nutrients such as calcium, vitamin D, magnesium, potassium, zinc. , phosphorus and protein.
Fortunately, some dairy foods are lower in lactose and may be better tolerated. These include Greek yogurt and aged cheeses, while today many lactose free dairy products allow you to consume dairy products without the negative symptoms.
Try a diet low in FODMAP
Very often, people with irritable bowel syndrome, which is a common digestive condition characterized by symptoms such as abdominal pain, discomfort, diarrhea and constipation, follow a diet low in FODMAP.
Numerous studies show that restricting certain carbohydrates called fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) can reduce bloating and other symptoms in people with SLE.
The diet low in FODMAP is quite restrictive for several weeks before the excluded foods are gradually reintroduced, to determine which foods you can tolerate and which you can not, while monitoring by a personalized nutritionist is necessary.
Highlights:
In any case, bloating is a common condition caused by a wide range of diet, lifestyle and health factors. That is, it is quite a multifactorial issue.
Maintaining a healthy diet and weight, promoting good bowel habits and regular exercise can help reduce symptoms. If bloating is caused by certain foods in your diet, avoiding or eliminating these foods can help. If diagnosed with SLE, a low-FODMAP diet – and possibly products such as probiotics or peppermint oil – may be helpful.
But to ensure that your nutrient needs are met and to identify any other possible causes, it is best to consult a nutritionist and gastroenterologist before making significant changes to your diet.
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