In particular if the bloating is happening within 1 hour of eating if may be in the small intestine, while bloating gradually building up throughout the day more likely to be in the large intestine. The main reason for the bloating to happen after eating bread or wheat, can be either one of these imbalances.
Key supplements can be very helpful at reducing overall bloating from food. These include probiotic and prebiotics, both of which can help restore microbial balance in the digestive system. To dive deeper then additional testing may be helpful.
Many people experience gas and bloating after eating bread. This bloating can cause embarrassing wind, or leave you having to undo your belt or change into looser clothes. As well as bloating, you might also experience stomach ache, diarrhoea, and other uncomfortable symptoms.
Bear in mind that it is also possible to have a food intolerance to yeast, which means that you’ll still react to wheat-free bread if it contains yeast. Eating a yeast-free diet can help you to identify if yeast is the culprit for your bloating.
How do I avoid feeling bloated after eating bread?
If you have coeliac disease or a wheat allergy (see below), you’ll need to avoid wheat completely.
There are lots of reasons why bloating can happen after eating. With bread, the main problem is that wheat is difficult to digest.
Bloating and gas after consuming wheat or other gluten-containing foods (such as rye, barley and sometimes oats) are the commonest symptoms.
It may also depend on how much gluten was in the meal. The first symptoms may appear as early as a few minutes after eating or several hours later.
Of course, many people have no problem with bread. It’s more likely you’ll get bloating if: You have an imbalance in your gut bacteria ( dysbiosis ).
Fructans. These are a type of sugar in bread that gut bacteria love to ferment .
Stomach ache after eating gluten foods may indicate an intolerance . Fatigue can be common too. There are many possible causes of fatigue, but if you notice you’re especially tired after eating wheat, it could be a sign of gluten intolerance. Headaches are worth paying attention to.
How to help bloating after eating bread?
Breathing and relaxation practices have been shown to improve overall gut health and improve symptoms such as bloating after eating bread or wheat. Interestingly, a study showed that a course of meditation and yoga was as beneficial as a low FODMAP diet. More of this diet below.
In the majority of cases, the bloating is happening due to an imbalance is the fermentation process that happens in the gut. This imbalance leads to an inappropriate amount of gas being produced or a disruption in how that gas is processed by other bacteria.
If the only option for you is to remove bread 100% there are other alternatives.
Sourdough bread is made with fermented dough. This fermentation process is carried out by specific bacteria and yeasts that digestive the carbohydrates within the wheat. This can be thought of as these organisms predigesting that wheat, particularly the fructan component of it, before it even passes your lips.
In particular if the bloating is happening within 1 hour of eating if may be in the small intestine, while bloating gradually building up throughout the day more likely to be in the large intestine.
Aim for 10 minutes of breathing or meditation per day. (Source: https://pubmed.ncbi.nlm.nih.gov/)
It happens frequently for many people with digestive issues such as IBS but also in others who do not have this condition. It can still be the case that foods cause bloating even when someone does not have IBS.
What is in a loaf of bread?
This loaf contains tummy-loving active cultures and sunflower, poppy, linseed and flaxseeds for extra flavour and nutrition. ‘Fibre is really important for gut health. According to the National Diet and Nutrition Survey (2020) most of us don’t eat enough,’ says Sarah.
For example, 100g of this bread provides 10.2g carbs, while 100g of Warburton’s Malted Seeds and Grains bread provides 43.4g.
It’s high in fibre, omega-3 fatty acids and includes magnesium, which can help ease bloating and water retention. ‘This is an oat-based, dense type of bread. It boasts a range of benefits including a very high fibre and protein content,’ says Sarah.
However, it’s only certain people such as those with coeliac disease (an autoimmune condition where the body attacks part of the gut in response to eating gluten) who need to avoid it,’ she says. ‘For the average healthy person, there’s very little proof bread causes bloating,’ says Helen.
00:00. 09:25. 09:25. This vegan bread is more expensive but offers what most breads don’t – low carbs and a hefty 8g fibre per 60g serving. It contains ground almonds, coconut flour and golden flaxseed and is a great source of vitamin E, riboflavin, magnesium and manganese.
How do I stop bloating after eating bread?
If you have bloating or other minor symptoms after eating bread, Dr Skypala recommends trying an elimination diet. This is where you completely cut out wheat from your diet for 4 weeks, then gradually bring it back in to see if symptoms reappear.
Bloating is when your belly feels swollen after eating ( 1 ). It is usually caused by excess gas production or disturbances in the movement of the muscles of the digestive system (2). Bloating can often cause pain, discomfort and a “stuffed” feeling. It can also make your stomach look bigger ( 3 ).
The three most common food intolerances are lactose, a sugar found in milk, casein, a protein found in milk, and gluten, a protein found in grains such as wheat, rye, and barley.
Food allergies and sensitivities can have a ripple effect when it comes to weight gain. While the allergy or sensitivity you experience does not directly cause your body to put on extra pounds, the reactions you experience may indirectly lead to weight gain.
Skin prick tests or blood tests of IgE levels to specific foods. Many tests are available, but their validity is uncertain. Breath tests may identify fermentable carb intolerances (lactose, fructose). Commonly in infants and young children, but adults can also develop them.
Hot lemon water is supposed to wake up the digestive system. Chamomile or mint tea were my previous go-tos for feeling bloated or having an upset stomach. But during this challenge, I instead turned to lemon water during my times of bloat and found that it did the trick.
Try Anti- Bloating Foods and Drinks. A few studies suggest that peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics (“good” bacteria) may help reduce bloating.
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