Share

Always bloated? Watch what you eat

Do you suffer from constant bloating and gas? Flatulence can be an uncomfortable, embarrassing condition that may cause distress and even severe pain.

We shed some light on the causes and symptoms, and how your diet can help.

Gas production
The human digestive system usually contains about 100-200 ml of gas, which is primarily produced in the colon by the bacterial breakdown of various foods. Foods rich in dietary fibre may increase gas production, simply because the fibre acts as a surface on which microbiological processes can occur.

The gasses we produce in our intestines are mainly hydrogen, methane and carbon dioxide, plus a small amount of the so-called "smelly gasses" such as hydrogen sulphide, ammonia and volatile fatty acids. The latter group of gasses tends to cause embarrassment because of their strong, unpleasant smell.

Bloating
Bloating is often associated with irritable bowel syndrome (IBS) and occurs in about 30% of adults. If you suffer from IBS, you might wake up with a flat abdomen that distends and blows up as the day progresses, so that you almost look pregnant by the time you go to bed. In women, bloating may become worse during menstruation.

Tests have indicated that although people who suffer from bloating don’t actually produce much more gas than normal people, their abdominal dimensions can increase by as much as 3-4 cm during the day.

Research shows that “bloaters” don’t handle the contents of the bowel as efficiently as people who don’t suffer from bloating. Reduced stimulation of the bowels and increased inhibition result in the gas being trapped in the intestine, which then leads to bloating.

Diagnosis
If you suffer from excess gas production and/or bloating, you should check in with a doctor to determine the cause. Not everyone with gas and bloating suffers from IBS or spastic colon.

The following conditions could also cause these symptoms:

Lactose intolerance. Lactose is primarily found in milk. If you’re intolerant to this sugar, you would experience flatulence and bloating whenever you drink milk or use certain milk products and other commercial products that contain cow's milk. This condition is treated by cutting out all foods that contain cow's milk.
Overgrowth of bacteria in the small intestine. Bacterial overgrowth in the small intestine is common in people with IBS. Taking probiotics ("good microorganisms") could make a significant difference. Ask your chemist or health shop for probiotic products to normalise your gut flora.
Fructose intolerance. Fructose is a form of sugar found in fruit, honey and some commercial products. Up to 30% of people who have IBS are intolerant to fructose. In fact, it’s believed that the pronounced increase in the use of fruit juices over the past few decades may be partly to blame for the rise in this condition.

Offending foods
Certain foods are more inclined to cause flatulence and bloating, simply because they contain compounds that promote gas formation in the intestines. These include:

Legumes. Legumes such as dry beans, peas, lentils, soya and soya products like textured vegetable protein, meat replacers and tofu tend to cause gas production. If you are sensitive to legumes, you may find that you can’t eat commercially prepared foods at all. You’ll have to read food labels carefully. Processed foods, including processed meats, pies, sausages, canned foods and even bread often contain textured vegetable protein.
Milk and dairy products. Cow's milk, ice cream, cheese and food that contain cow's milk or cheese can cause flatulence and bloating – even more so if you’re lactose intolerant.
Vegetables. Cabbage, broccoli, Brussels sprouts, cauliflower, cucumber, raw onions, garlic, asparagus, potatoes and turnips tend to promote gas production. You may find that cooking these vegetables reduces discomfort. For example, some people can eat cooked onions and garlic without experience flatulence or bloating as a result. English cucumbers are also less likely to cause bloating than hard-skinned Mediterranean cucumbers.
Fruit. Dried fruit are best avoided as they tend to have a laxative action, which may be too harsh for your digestive system. If you suffer from fructose intolerance, you’ll have to cut out all fruit, fruit juices and processed products that contain fruit or fructose.
Wheat-containing foods. Bread, crackers, biscuits, cereals and cake that contain wheat can cause gas formation in wheat-sensitive people. Avoid these foods if they tend to make your symptoms worse.
Fatty foods. Deep-fried foods or foods with a high fat content may slow down digestion and cause discomfort. Avoid these foods and replace them with low-fat foods instead.
Drinks. The gas in carbonated beverages and some types of alcohol (beer and champagne, for instance) can increase gas production and should be avoided.

Source: Schneider, H,. ‘Understanding Intestinal Gas & Bloating’. Medical Chronicle, September 2005.

We live in a world where facts and fiction get blurred
Who we choose to trust can have a profound impact on our lives. Join thousands of devoted South Africans who look to News24 to bring them news they can trust every day. As we celebrate 25 years, become a News24 subscriber as we strive to keep you informed, inspired and empowered.
Join News24 today
heading
description
username
Show Comments ()
Editorial feedback and complaints

Contact the public editor with feedback for our journalists, complaints, queries or suggestions about articles on News24.

LEARN MORE