Bloating is a digestive issue caused by increased gas production in the intestines. The symptom typically occurs after consuming certain foods or due to stress, accompanied by abdominal pain, discomfort, and a feeling of fullness. This problem affects many people in their daily lives. The uncomfortable bloating and pain not only make everyday life difficult but can also impact health and quality of life.
There can be various reasons behind bloating, and it's important to understand these and find the appropriate solutions for management and relief.
What could be behind the bloating?
Diet, lifestyle, and health condition can all play a role in the development of bloating.
Consumption of gas-producing foods can lead to increased gas production in the colon due to the fermentation of indigestible or unabsorbed carbohydrates by bacteria. Lifestyle factors such as swallowing air, which can be triggered by stress, behavioral disorders, rushed eating, or frequent chewing gum use, can also contribute to bloating.
Bloating can also manifest as a symptom of certain medical conditions.
In case of malabsorption disorders, substances may enter the digestive system that the body cannot properly handle, leading to villous atrophy, which can result in further digestive system problems. For example, in gluten sensitivity, in addition to absorption issues, secondary symptoms such as abnormal weight loss, bone issues, or psychological disorders may occur.
In individuals with gluten sensitivity, severe atrophy of the small intestine mucosa (villous atrophy) occurs. Since a significant portion of nutrient absorption takes place through the villi in the small intestine, optimal nutrient absorption does not occur, leading to malabsorption and nutrient deficiency. Gluten sensitivity can be effectively managed with a gluten-free diet. Following the appropriate diet allows the body to regenerate, but it's crucial to note that a gluten-free diet is a lifelong commitment. Even small amounts of gluten consumption can cause significant harm to the body, and it may take up to a year for the body to fully recover.
Symptoms caused by gluten sensitivity (mainly due to inadequate absorption of vitamins and minerals):
- Iron deficiency, anemia,
- dizziness, blurred vision,
- fatigue, (migraine) headaches,
- weight problems,
- hair loss, brittle nails,
- muscle pain, weakness,
- osteoporosis, bone deformities,
- menstrual problems,
- psoriasis, skin symptoms (flaky and intensely itchy rashes on the shoulders, buttocks, scalp, knees, elbows),
- Duhring's disease (blistering similar to hives on the skin),
- other autoimmune diseases (e.g., diabetes, thyroid disease, arthritis)
Lactose intolerance is a common cause of bloating. Due to the lack of the enzyme that breaks down lactose, the body cannot digest lactose properly, leading to increased gas formation. In cases of pancreatic insufficiency, the body's lack of digestive enzymes prevents it from properly processing consumed foods, resulting in bloating. Additionally, gynecological diseases, kidney diseases, diabetes, hypothyroidism, as well as psychosomatic diseases (such as IBS) can manifest as accompanying symptoms of bloating.
How can we reduce bloating?
One of the most important things is to change our diet and lifestyle. A balanced diet, adequate fluid intake, and stress reduction can all help alleviate bloating. Consume high-fiber foods (such as oats, flaxseed, ripe fruits, vegetables), preferably in fresh and unprocessed forms. Also, avoid processed, sugary, and gas-producing foods (e.g., dairy products, gluten, legumes).
If you're ready for a lifestyle change but need assistance, the coaches at Struve Fitness can also help you with personalized meal planning. Your diet will be tailored based on a preliminary assessment, taking into account your specific needs and any intolerances you may have. So, whether you're dealing with gluten sensitivity or insulin resistance, or if you're following a vegetarian diet, they can assist you with that.
Discover our STRUVE PRO protein powder, which, thanks to its digestive enzyme content, is easier for the body to break down and does not cause bloating like other proteins. STRUVE PRO is a vegetarian, blended protein made from pea, rice, and egg white protein, so it can be consumed confidently by those with gluten and lactose sensitivities.
