Dealing with Gas and Bloating

Everyone has gas. But how do we control it? I'll explain it.

Burping or passing gas through the rectum is normal.

To minimize gas and any embarrassment, take a look at your diet and eating habits.

If gas or bloating is an issue for you, then consider keeping a food diary. Look at patterns, trends, and dietary triggers. You may find a certain food or behavior triggering the sensation and feeling of gas and bloating.

Here's a video titled "Feeling Bloated?" by John Hopkins University

Gas and bloating are common. We see it every day. 🥼

"You are not alone."

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How do eating behaviors and habits cause gas?

The act of opening the mouth and swallowing air is what causes gas and bloating, so taking a look at your diet and habits that involve opening the mouth unnecessarily will solve the issue.

What behaviors lead to gas?

• Chewing gum

• Talking while eating

• Smoking

• Chewing tobacco

• Drinking with a straw

• Drinking from a sports bottle

• Drinking from a water fountain

• Overeating

• Deep sighing and sucking in air through your mouth (not nose)

• Drinking very hot or cold beverages (causing small sips)

• Eating hard candy

• Tight-fitting garments

• Medications for relief of cold symptoms (look for sweeteners fructose and sorbitol)

Additionally here are some foods to cut down on if you're trying to minimize any gas or bloating.

What foods can cause gas?

• Beans

• Broccoli, cabbage, brussels sprouts, onions, artichokes, asparagus

• Pears, apples, peaches

• Apple or prune juice

• Dried fruits

• Whole grains, whole wheat, bran

• Soft drinks, fruit drinks

• Carbonated beverages

• Milk, milk products, cheese, ice cream

• Packaged foods that have lactose in them (bread, cereal, salad dressing)

• Dietetic foods, sugar-free candies, gums

• Low-carb or sugar-free foods (containing sorbitol, mannitol, or maltitol)

Fiber and Gas

A high-fiber diet is important for bowel health, regular bowel movements, and colon cancer prevention. Yes, fiber is a carbohydrate or "carb." So, do not eliminate all fiber from your diet.

Should I be concerned if I have gas and bloating?

Use high-fiber foods in smaller quantities if gas and bloating are an issue. This portion control has other benefits too, such as weight management. Drink plenty of water and fluids to help to move the high-fiber-based foods through the digestive tract.

Personally

I eat a high fiber, mostly plant-based 🌱 diet, no red meat, drink 4 liters of water a day, exercise, and am focused on keeping nutrition simple. I am sharing what works for me and what I routinely recommend to my patients.

"Balance. Portion control. Keep nutrition simple. Eat Smart. Eat Healthy. 🌱 🌾 🌿"

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