Bloating and gas are common for a lot of people, not just folks with Hashimoto’s. They are related to what you eat and how you eat it.
The most common causes of bloating are overeating, eating too fast and eating certain kinds of foods.
Stuffing yourself will overwhelm your digestive system and slow things down. This can cause your dinner to sit there fermenting in your stomach and then even more so through your intestines.
Gulping down a huge meal or even a tiny one without chewing each bite really well will mean your stomach has to work much harder to break everything down. Carbohydrates are first digested in your mouth by enzymes like salivary amylase and by the mechanical action of your teeth chewing your food. So slow down and chew each bit 20-30 times. Put the fork down in between bites. Be mindful of your meal. Savor the flavors. By doing this you are not only able to enjoy your meal but you are saving your digestive system from having to work so hard. Plus if you take more time with each bite you will feel full when you are actually full and not after its too late. The hormone leptin is what tells you you’re full. It needs time to catch up if you eat too fast and by that time you have over eaten.
Eating lots of fat can five you that stuffed feeling too. Fat takes longer to digest than carbohydrates and protein. It is that long burning fuel our bodies love to use and it could be possible you are not digesting it properly or even at all. Fat keeps your energy stable but if you can’t digest it that doesn’t do you a whole lot of good. Signs you are not digesting your fats are when your stools float or if they have a greasy or shiny look to them. You are not digesting them if you don’t have a gallbladder either so you will need to take a supplement with bile salts every time you eat. If you have gallbladder troubles it is probably because your bile is not thin and free flowing as it should be and you can fix that with beet kvass or with a simple salad of shredded beets, carrots and dandelion greens. It is not a quick fix by any means but it is a good start. You need healthy bile to digest fats and you need good quality healthy fats to make good bile. It is a vicious cycle but one you must work to remedy if you want to see an improvement in your health.
Remember it is not eating fat that makes you fat either, it is all that processed food and refined carbohydrates.
If you have food intolerances or consume a lot of foods that are difficult for your body to digest you can have all kinds of bloat going on. Not tolerating certain foods can cause things like Irritable Bowel Syndrome, eczema, migraines and bloating among other things.
A food allergy will cause an IgE response which is when the body mistakes the food as an intruder and launches an immediate immune response. A food intolerance generates an IgG response which makes for a less severe reaction that can take days to appear so you don’t know right away which food is causing the problem. So if you have bloating, it can mean your digestive system is not happy with something you ate. It usually doesn’t take a couple of days for that to happen but it would with something like eczema.
How do you know if you have a food intolerance?
You can pay to have IgG testing done and get an idea. You can also do a pulse test. This is where you take a resting pulse for a full one minute then you put a piece of food in your mouth you think you might be reacting too. Chew it up and let it sit on your tongue. Don’t swallow it. Let it sit there for 30 seconds or so and then take your pulse again for a full one minute. If your pulse increases by more than 6 beats in that second pulse you know there may be an issue with that food. The best way, in my opinion, to find out what foods you do not tolerate is to eliminate the suspects from your diet for at least one month. Then add a potential offender back in to your diet for a day. Eat a whole bunch of it and wait four days. If you notice any difference in your digestion or how you feel, then you know that food is not something you should consume. Do this with another new food after the four days are up and once things have gotten back to normal and see how your body reacts.
You can also take a look at other foods like beans, sprouts, cabbage and artificial sweeteners like sorbitol or xylitol. Beans have indigestible sugars in them called Oligosaccharides. While they can be a good thing and feed the beneficial bacteria in your gut they can also remain undigested in the small intestine and ferment in the large intestine causing bloating and gas. Cabbage and sprouts have a similar effect due to their indigestible sugars.
Xylitol and sorbitol are sugar alcohols which are hard for your body to digest causing bloating, gas and even diarrhea. Some people get bloated from consuming dairy products too- this is usually due to an intolerance or lack of the enzyme lactose which aids in milk digestion.
Get rid of the bloat.
Let the gas go. Seems simple enough. It is not always appropriate for you to be able to do that but holding it in will make your bloat worse and probably cause you some pain or discomfort.
Take a probiotic. They are important for repopulating your gut with beneficial bacteria. You need to have a good balance of bacteria in your gut and if you have ever been on antibiotics or stressed out then your balance is quite possibly off. Don’t just take any probiotic though. You want the highest quality you can afford and the strain number should be listed on the bottle.
Go for a walk. Waling for ab it after you eat is a good way to get things moving and aid in digestion. Plus it will give you more energy. It is just a good thing all around.
You can also have a rise in your gas from chewing gum or sucking on hard candies and drinking carbonated beverages too quickly.
If you are nervous you can swallow more air so try reducing your stress and anxiety by meditation. Anxiety can be strongly associated with the health of your gut so working with a qualified practitioner can be helpful along with taking probiotics.
Do you suffer from gas and bloating? I would love to hear what works for you to get rid of the gas and bloat. Comment below and let’s talk about it.