Feeling Bloated

 Feeling bloated? What you eat (and don't eat) on a daily basis may be the reason for this common GI complaint.

Diet Habits and Foods That May Make You Bloated 

1. Watch out for gas-producing foods.

• Beans and cruciferous vegetables like broccoli, cauliflower, Brussels spouts, and cabbage contain a complex sugar called raffinose. Raffinose is harder to digest than other sugars, so the intestinal bacteria have to work hard to act on these undigested foods, producing gas as a by-product. But don't pass on these beneficial foods to avoid bloating. Simply add higher fiber foods to your diet gradually so that your body gets used to them. Or take Beano enzymes to help digest these complex sugars.

2. Are you eating too much sodium?

• A sudden influx of salt makes your body retain water. Packaged foods and fried foods have higher level of salt. The recommended level of sodium intake is ~2,300 mg a day. But a serving of canned soup, for instance, can give you 800 mg of sodium alone. Even worse, instant noodles may top 1,800 mg of sodium in just one serving. Try fresh, whole foods instead. Fruits, for instance, are usually high in potassium. Potassium can actually counter the effect of too much sodium by making your kidneys excrete it!

3. Check sugar alcohols on food labels.

• Sugar alcohols are a type of sweetener, commonly found in chewing gums or other sugar-free products. Sugar alcohols are partially digested, causing your intestinal bacteria to produce gas as a result. To find out if your packaged foods contain sugar alcohols, look for ingredients ending with an "ol" - sorbitol, maltitol, xylitol, etc.

4. Are you lactose intolerant?

• Lactose intolerance is more common than you think. If you feel bloated or have diarrhea (more severe) within an hour of eating dairy, you may be lactose intolerant. Lactose is a naturally-occurring sugar found in dairy products. People with lactose intolerance lack a specific enzyme - lactase - needed to digest lactose. But don't give up milk - lactase enzyme pills or lactose-free milk will do the trick.

5. More fiber than you're used to.

• If you don't eat high-fiber foods often, a sudden high-fiber meal may cause you to feel bloated. As suggested above, gradually add fiber to your diet and you can avoid bloating.

Bottom Line
Occasional bloating is unlikely to do your body any harm. But if you suffer from frequent bloating, or abdominal pain after meals, speak to your doctor.