Maybe you feel too full to move freely or your stomach rumblings are loud enough to hear you next door. Either way, being bloated and gassy is a horrible feeling.
While there are countless potential causes of uncomfortable gastrointestinal symptoms, there's no denying that diet contributes to gut health . What we eat moves through our bodies and undergoes transformations as it's broken down by enzymes and bacteria in the gastrointestinal tract.
When we experience gas and bloating after eating, it's usually due to byproducts created by bacteria in the gastrointestinal tract that help break down our food. Byproducts of what we eat can also increase the water content in the intestine, drawing in fluid and making us feel bloated.
The main cause of gas and bloating is irritable bowel syndrome (IBS ). It's caused by a multitude of different things, but the distinguishing features include abdominal pain and discomfort, and altered bowel function, such as constipation and diarrhea.
People with IBS tend to have hypersensitive gastrointestinal tracts , meaning they may experience increased pain or bloating after eating, regardless of the type of food they consume.
General tips for reducing gas and bloating include eating smaller meals throughout the day, avoiding carbonated drinks , and eating fewer gas-producing foods (think legumes, cruciferous vegetables, bran, and dairy products, if these are not well tolerated).
Vitamin D
Although research suggests that vitamin D deficiencies are particularly common among people with irritable bowel syndrome, low levels of the nutrient are not unique to this population.
Most adults who live in certain geographic areas or who lead indoor lifestyles tend to have low levels of vitamin D , and this is generally related to a lack of sun exposure, although obesity is another risk factor.
Although the exact mechanism by which the two are related remains unclear, several small studies have reported that vitamin D supplementation may be helpful for people with IBS.
A February 2019 study in the International Journal of Preventive Medicine, for example, reported that vitamin D supplementation significantly improved symptom severity and disease-specific quality of life in people with IBS compared to those without. received supplements.
Unfortunately, vitamin D supplementation alone may not resolve your specific intestinal symptoms.
However, you can improve general symptoms associated with vitamin D deficiency, such as brain fog and fatigue, and if you feel good overall, your GI symptoms may not bother you as much.
How to Get More Vitamin D
Vitamin D is found naturally in only a handful of foods, including egg yolks, certain types of mushrooms, and fatty fish such as salmon and sardines, but fortified options are plentiful.
You can find vitamin D in fortified dairy products (such as milk and yogurt) and plant-based alternatives (such as almond, oat, and soy milk), breakfast cereals, and some orange juices.
Main food sources of vitamin D
- Fatty fish (salmon, sardines, tuna)
- white mushrooms
- Fortified dairy, soy, oat, or almond milk
- Egg yolks
Fiber
Fiber can be confusing. For some people, a high-fiber diet can induce or exacerbate gas and bloating. For others, a low-fiber diet can lead to bloating.
We are all different and each case of swelling must be evaluated individually to understand what is behind it. The same remedy that helps relieve symptoms in one person may worsen symptoms in another.
For example, a high fiber intake can cause some people to experience intestinal gas or bloating as a result of a large amount of stool, or you may consume more fiber than you pass, causing stool to accumulate.
A high intake of fermentable carbohydrates (FODMAPs) from naturally high-fiber foods can also cause intestinal upset in people sensitive to these kinds of plants.
On the other hand, a diet lacking adequate amounts of fiber it can also result in stomach problems for some.
People with a very low fiber intake may also experience intestinal gas or bloating if their low fiber intake results in chronic constipation and/or incomplete passage of small, hard stools.
So do we load up on all the fiber or forego it entirely? None of the options.
If someone is bloated due to constipation from a low-fiber diet, the correct answer is to add fiber very gradually, possibly along with a gentle bowel regimen (or laxative) to help eliminate residual stool that is causing bloating. The fiber will then be better tolerated.
As always, make changes with the guidance of a gastroenterologist or registered dietitian, not on your own.
How to increase fiber intake
To increase fiber intake and minimize the risk of worsening gas and bloating, opt for fiber-containing foods that are lower in FODMAPs and have been modified in texture to decrease the fiber particle size.
Smoothies and soups instead of salads, nut butters and fruit flours instead of whole nuts, and cooked vegetables instead of raw vegetables may be better tolerated in people prone to bloating from high-fiber diets.
Main dietary sources of fiber:
- Whole grains (brown rice, oatmeal, whole wheat bread)
- Nuts and seeds (almonds, walnuts, cashews, sunflower seeds, chia seeds)
- Fruits (raspberries, apples, avocado)
- Vegetables (leafy greens like kale)
- Legumes (black beans, kidney beans, chickpeas, lentils)
Fiber and fluids should always be increased simultaneously. Even if you don't have a FODMAP intolerance (most FODMAPs are a form of fiber), increasing your fiber intake without also increasing your fluid intake will almost certainly cause some gas or bloating.
To avoid discomfort, gradually increase your fiber intake by about 3 to 5 grams and stay at that level for a few days before increasing your intake by another 3 to 5 grams.
If you continue to experience discomfort, see a registered dietitian who can help you better identify your triggers and explore further options, such as a low FODMAP diet.