When it comes to an understanding of your chronic bloating and gas, it can be overwhelming. However, removing some key foods for a period of time can help! By eating the same foods over and over again can trigger an intolerance. The key to a healthy microbiome is a diverse diet.
However, some foods are known to cause chronic bloating and gas. It could be the food itself or how much of the food you’re eating. There are a lot of factors that play into why your digestive tract reacts a certain way. When switching to a paleo-based lifestyle, it can be very easy to overdo it on the vegetables.
I’ve had clients eating 3-cups or more in one sitting. That can be way too much fiber in one meal triggering excess gas. You don’t need to overload yourself with vegetables; typically, ½ cup per meal is optimal.
I want you to keep in mind that if these foods are very irritating to your body, there is a deeper issue. Usually, I see people who do have IBS but actually a parasite, candida, or sibo causing the reactions. The food isn’t the problem; it is the pathogens.
However, this is a great place to explore what your trigger foods are and develop a food journal to help you pinpoint them. The more information you have, the better!
I will use a combination of specific foods and food groups to keep this short and sweet for you. When it comes to eliminating, ensure you’re working with a physician, especially if there is an underlying gut dysbiosis!
This includes foods that have one or more types of sugar that are difficult for us to digest. FODMAPS stands for Fermentable Oligosaccharides Disaccharides, Monosaccharides, and Polyols. These are naturally occurring in vegetables, fruit, dairy, legumes, and sugar substitutes.
What is also important about these foods is that they contain prebiotics that feeds our probiotics. Plus, they are usually high-fiber foods as well. However, if you have an underlining gut condition, like SIBO, you can be feeding the wrong bacteria.
Some fodmaps foods are:
As you can see, it is a wide range of foods that could be triggering your symptoms. What I’ve done in the past is go modified low fodmap where I take certain foods I know trigger my symptoms (like broccoli, for example).
After a month or so, I will start to reintroduce to see if I just overdid it on the vegetables or a deeper root cause. Many people recommend Low Fodmap for Irritable Bowel Syndrome (IBS) as it removes the triggers of your symptoms.
However, it doesn’t get to the root of why you have IBS in the first place.
This includes sugars like Erythritol, Xylitol, Stevia, Allulose, and so on. These are all sugars added to processed foods. They’re often 10x or more sweetener than regular sugar. This is what makes processed foods so palatable and addictive.
Even though they have no nutritional value, they can cause major issues digestively. Some common symptoms are bowel changes, chronic gas and bloating, nausea, cramping, etc. Especially if you have a leaky gut as the sweeteners can cause systemic inflammation.
It is okay to have it once in a blue moon, but if you’re consuming it daily, that could be causing your abdominal bloating.
Like fodmaps, there are a set of vegetables that can cause bloating and gas for different reasons. Nightshade vegetables include:
The concern with these vegetables is they can cause inflammation as well as digestive symptoms. This can especially be a concern with those with an autoimmune disease like Hashimoto’s.
A lot of other reasons you may go this route is if you have ulcerative colitis, as it can help reduce the inflammation in your digestive tract.
I’d recommend doing something similar to the fodmap protocol to see what specific nightshade could be causing your symptoms. Unbound Wellness has loads of delicious recipes that are nightshade-free.
I feel these are the poster child vegetables for foods that cause bloating and gas. Part of the reason we experience these symptoms is due to sulfur. This can cause your farts and stool to smell like rotten eggsThese canse be a sign of a liver issue, buo these vegetables are full of prebiotics, fiber, and raffinose (a sugar we can’t digest).
Cruciferous vegetables include:
Another important key point here is that they’re also very rich in prebiotics. Everyone should include these types of vegetables in their diet. However, if you struggle with bloating, you can try cooking them to break them down. Also, play around with how much you’re eating.
More often times than not the issue is that you’re eating too many in one sitting.
Technically this isn’t food, but it counts for this situation. To make carbonated water, air and gas are added to give it a bubbly feel. However, that adds air and gas to our digestive system, often leading to you feeling full. Another concern here, too, is the use of artificial sweeteners and natural flavors.
I recommend going for carbonated water that contains fresh juice as the flavoring. Spindrift is a company where the only ingredients are juice and water. Another thing here is to limit how much your drinking it and how fast. Sometimes it is just too much for our systems to handle.
Thank youu so much for reading, and I hope you share this with others who may need to help eliminate their chronic bloating and gas!