• Potential causes
  • Sugar
    • Sugar malabsorption in the stomach and intestines can cause bloating and gas build up. Undigested sugars sit in the intestines where they ferment and feed bad bacteria and yeast causing gas to build up. The gas can cause bloating, cramps, spasms, and pain. Sugar can cause the large intestine to draw in more water or prevent it from being absorbed properly which causes bloating.
  • Refined carbohydrates
    • Similar to sugar, refined carbohydrates spike insulin which signals the body to store the excess calories in fat cells. This process initiates an inflammation response in the body to help process sugar. Also, excess carbohydrates can result in unabsorbed food in the intestines
  • High fodmap (fermentable oligosaccarides, disaccharides, monosaccharides,  and polyols foods)
    • Short chain carbohydrates are poorly absorbed in the intestines causing rapid fermentation. This creates higher volume of liquid in the intestines as well as gas production thus causing bloating and inflammation. Dairy, onions, garlic, beans (hummus), zero calorie sweeteners, sugar are examples of high fodmap foods
  • Fried food
    • Heating oil for fried food can cause a similar chemical change in oil as hydrogenation (trans fats). The more often oil is reheated for frying the higher it’s trans fat content. This change in oil structure makes it difficult or more difficult to digest. Trans fat is also a source of inflammation
  • Eating too much or too fast
  • Not chewing your food
  • Excess salt 
  • Food allergy 
  • Ulcer
    • Stomach
    • Intestine
  • Ibs/crohns

Remedies

1. Walking 20-40 minutes after meals may encourage food absorption, reduce inflammation by stimulating circulation and resolve bloating
2. Diet high in Omega 3 correlated to lower inflammation
3. Diet high in fruit, vegetable, nuts, whole grains
4. Limit refined sugar to 25g per day (6 teaspoons)
5. Limit high fodmap foods
6. Increase fiber intake
7. Limit sweetened beverages (regardless of calorie or non calorie)
8. Limit fried foods, especially in restaurants
9. Fry food in avocado oil or olive oil
10. Limit refined grain (flours)
11. Mint tea, mint capsules
12. Bath, meditation, stress reducing activities 

Summary

Sugar and carbohydrates are the most likely cause of bloating. The answer is not to completely abstain rather to balance them out with omega 3 foods (salmon, cod, oysters, caviar, chia, flax, walnut), vegetables (potato, sweet potato) whole grains (quinoa, brown rice), fruits (avocado, grapes, blueberry, raspberry, olive, mandarin oranges, strawberries), combined with post meal walks.