THE DREADFUL BLOAT

I am not, unfortunately, one of those lucky people who can eat anything and not feel any side effects like bloating, gas or general gastro-intestinal (GI) discomfort. People who know me know that I eat the way I do to not only stay healthy, but ultimately to feel better overall. Indeed, my husband certainly doesn’t hear me whine as much about being bloated!

I remember when I was in high school, my girlfriends would comment on how frequently I would go to the bathroom - they even gave me a little nickname just to keep it in the forefront. All jokes aside, I decided to mention it to my doctor during a yearly physical. She seemed concerned, even though I was laughing about the kinds of things my friends would say. To make a long story short (or rather, sum up eight years of gastro-intestinal trial and error), I was told I had Irritable Bowel Syndrome, or IBS. Over the years I received plenty of recommendations for relief, from increasing my fibre intake to taking depression medication to help slow things down. But what really changed things around for me was keeping a food diary. By taking detailed notes of what I ate each day, I started to notice the patterns between when I ate certain foods and number of trips to the loo.

I made the choice to eliminate certain foods from my diet that would aggravate my IBS, such as red meat, and decreased my consumption of gluten and dairy. At the same time, I increased my consumption of non-starchy vegetables and fluids. Regular exercise also helps to keep things moving, so to speak!

Sometimes it can be hard to pinpoint exactly what’s making us feel bloated. I remember a time when I was working with a client in my 16 Week Polster Transformation program - she wrote me a long email all about her “monthly friend”. She told me about how she had thought that some of her friends were crazy when they said that they knew when their period was coming, as they felt extra bloated. My client stated that since starting the 16 Week program and eating differently, she too had started to experience her monthly cycle differently and finally understood that her friends weren’t so crazy after all! Before the program, her body had been in a state of constant bloating, so it wasn’t until she made a change in her lifestyle that she could feel what was really going on.

Before we launch into what’s making us feel bloated, we first have to ask ourselves: Are we actually bloated? Or is it something else?

Some of my clients complain about that stubborn fat that hangs around their lower abdominals, which is often the last area of the body where we see any changes. If you’re feeling bloated, you will likely notice that this area is a bit more distended than you would like. But how can you tell if it’s bloating or just an unwanted, isolated fat deposit? If you’re not experiencing any discomfort in your abdomen and your digestion is normal, then it is likely that it isn’t bloating. But if you are experiencing discomfort, pressure, constipation, gas and/or strained bowel movements, then it’s time to take note.

So, who are the culprits when it comes to bloating? Let’s consider a few:

• FIBRE: Too much or too little fibre can cause a buildup of gas in the stomach. Finding a balance is key, which will vary from person to person. Consider whether you have dramatically increased or decreased your fibre intake within a short period of time, and if this may be the reason behind your bloating.

• REPITITION: Consistently eating the same foods over a long period of time can cause you to develop sensitives. This may be the case for those individuals that are very routine eaters or who don’t have a lot of variety in their diets.

• ARTIFICIAL SWEETENERS: Consuming artificial sweeteners, sugar alcohols or carbonated drinks can contribute to bloating. The majority of artificial sweeteners cannot be fully absorbed by the body during the digestive process, which can leave you feeling bloated. If you add carbonation on top of that, which can produce gas buildup in the stomach, then you can probably blame that diet Pepsi for making you feel a bit off. Not to mention, some people are very sensitive to artificial sweeteners, flavoured supplements, protein powders and low-calorie condiments.

• PROTEIN VS. FAT: Too much protein and not enough fats in your diet can lead to constipation and bloating, since fats help facilitate healthy bowel movements. But beware - too much protein can cause digestive discomfort as well. Make sure you balance out your intake of both proteins and fats.

• QUANTITY AND SPEED: Limiting your calories or always being in a calorie-deficit can cause GI discomfort. Likewise if we are used to eating small portions throughout the day and then suddenly eat a much larger or heavier meal if we go out for dinner or during holidays. Another culprit could be something as simple as eating too quickly.

• SODIUM AND HYDRATION: Sudden changes in your fluid consumption (either an increase or decrease) can cause bloating and stomach distention, especially if your sodium intake is also high. Try drinking less fluids with food and instead consume water in between meals. This helps regulate the acidity in your gut.

• HORMONE FLUCTUATIONS: This one is for the women! During your monthly cycle, you might experience an increase in fluid retention, which is why you might feel bloated leading up to and during your period.

We all get a bit bloated from time to time, but if you experience bloating on a regular basis, consider these top seven culprits.To find some relief, explore options with your health care team such as adding a probiotic or a digestive enzyme to your diet. It has certainly worked for me.

Maybe it is time for some peppermint tea to help you digest all this information…and your food ;)