Ask Gerda: What makes you bloated?


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Gerda

Gerda Endemann, our senior director of science and research, has a degree in nutrition from UC Berkeley, a doctor of nutritional biochemistry at MIT, and has a passion for picking cherries from our wellness store. He spends a lot of time interpreting research – established and emerging. And our wellness routines thank her for this. (Yours will, too. Send us your questions about Gerda: [email protected].)

Dear God, sometimes I get bloated after eating, but I can’t figure out if it’s because of a certain food or something else. What are some of the reasons for bloating? – Хана А.

Hi, Hannah. The main reason for bloating is gas. Gas can come from fizzy drinks or from swallowing air if you eat too fast. One school of thought says that chewing each bite thirty times is the key to health. Not a bad idea: It would slow you down, help digestion, and perhaps prevent you from swallowing air. (My third-grade teacher subscribed to this theory, so there wasn’t much time left during lunch for play. Only in California.)

But in many cases, certain types of food cause gas. Beans are an obvious culprit, but there are lesser-known foods that cause gas in some people and not in others. And it depends on your digestive enzymes and bacteria in your gut. Intestinal bacteria produce gas – methane and hydrogen – from our undigested food.

Whatever food we don’t digest cannot be absorbed in the small intestine, so it travels down into the large intestine, where bacteria use it and create gases. You can reduce bloating by supporting complete digestion of food, encouraging the growth of fewer fungal bacteria in your gut, and promoting the health of your gut cells that make digestive enzymes and absorb food. goop’s wellness product development team has incorporated all of these approaches into a new product with the appropriate name, Gut microbiome powder. *


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This tasteless, unsweetened – welcome – powder comes in small bags that you can mix into any cold liquid. You will notice that it contains a certain strain of probiotic bacteria, Lactobacillus delbrueckii 299v (LP299V®). Voltage 299v is supported by solids results of clinical studies showing that it can alleviate occasional indigestion and bloating. This clinically studied dose of 299v would be a good product. *

But Gut Microbiome Superpowder also contains enzymes that help digest protein, fat and starch. It contains the amino acid glutamine to nourish intestinal cells, plus a concentrated aloe vera extract, which is traditionally used for its soothing properties. Intestinal cells that function well form a barrier that prevents irritation of undigested food from the body. In addition, these cells produce important digestive enzymes. Intestinal bacteria, enzymes, and intestinal cells work closely together, so it makes sense for the intestinal product to get rid of them all. *

However, you may prefer to take different combinations of these ingredients in other delivery formats. New Co. produces capsules containing seventeen digestive enzymes along with turmeric, ginger, cinnamon and licorice. This licorice root extract, GutGard, has been clinically studied and shown to support gut health and digestion. *

  1. The seed formulates its synbiotic capsules with twenty-four strains of beneficial probiotic bacteria along with pomegranate prebiotics. *


  2. The Nue Co.  DEBLOAT +

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In addition to supporting gut health with dietary supplements, it’s a good idea to identify any foods you don’t absorb well. A common example is dairy products. Are you bloated after consuming yogurt, ice cream or cottage cheese? This can come and go: Stress and illness can cause temporary intolerance to sugar in milk, lactose. In that case, leave the dairy products on for a while to allow your gut cells to recover.

Now there is evidence that table sugar, sucrose, affects some people in the same way. Like fructose, fruit sugar. Do you react to fructose sources like apple juice, high-fructose corn syrup, pears, cherries, peaches and watermelons? Sweetkick produces mint that can help reduce the attractiveness of sweet foods. They contain an extract from the plant Gymnema sylvestre, which temporarily suppresses the taste of sweetness, so sweet food may not have such an appealing taste. *


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The list of foods that cause gas is discouragingly long. You may have heard the term FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols). It refers to everything that bacteria can use. These include the sugars mentioned above: sucrose, fructose and lactose. It also includes fiber that we don’t digest, like inulin, which bacteria use. Sorbitol, xylitol and mannitol are also FODMAPs. You’ll find them in sugar-free, low-calorie, mint and cough medicines.

Harvard Health Publishing has useful list foods rich in FODMAPs. Rye, wheat, onions, garlic, artichokes, asparagus, Brussels sprouts, broccoli, beets and beans are common. This is a bit confusing because in general, consuming vegetables that give our gut bacteria nutritious fiber supports gut health. But nutrition comes down to moderation, for us and our bacteria, and respect for our needs as individuals. If your microbiome is out of balance, healthy foods that feed on bacteria could worsen your symptoms.

  1. If temporarily removing foods rich in FODMAPs proves useful, you may want to reintroduce foods one at a time to find out who the perpetrators are. It is best to work with a dietitian for this, as a proper elimination diet can be a challenge. (We like it My food is health program from registered dietitian Brigid Titgemeier, who answers questions about low-FODMAP diets here.)

    And finally, if you’re trying to cut out FODMAPs and you can’t seem to eat anything, treat yourself to a coconut milk latte with saffron.


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There is more information on fiber, food and gas this goop doctoral article. There is something more about elimination diets and detoxifications here.

(Of course, as always, talk to your doctor about any medical condition, such as chronic bloating.)


* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.


LP299V® is a registered trademark of Probi AB.


This article is for informational purposes only. It is not, nor is it intended, to be a substitute for professional medical advice, diagnosis, or treatment, so special medical advice should never be relied upon. To the extent that this article contains the advice of a physician or physicians, the views expressed are those of the cited expert and do not necessarily represent the views of the goop.


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