In part 2 of bloating focussed educational series, we are going to discuss some critical aspects that are some common causes of boating: Sodium, lactose intolerance & menstruation.
In case you missed to read the earlier part of the series, you can read here to learn about the basics of bloating wherein we details about the role of air travel, alcohol & constipation in increasing incidence of bloating.
Lactose
Lactose is a type of sugar found in milk & milk products. Our body requires an enzyme called lactase that is secreted by the small intestine( all nutrients are absorbed here) to break down this sugar.It is important to note that 70% of humans give up their ability to digest milk post breastfeeding. How our body manages digestion of milk/lactase depends upon our genetic makeup(DNA). One can be lactose tolerant given that our body produces enzyme-lactase throughout adulthood.
A lot of us are lactose non-persistent since our body stops producing enough lactase after breastfeeding making us lactose intolerant throughout our lives. Specifically in East Asia around 90% of the population have this genetic trait. You can learn more about lactose intolerance here.
This does not mean that your body doesn’t produce enzyme-lactase. The production is not sufficient to digest milk. This clearly articulates why lactose-sensitive people can digest & consume some level of dairy or dairy products such as cheese, yoghurt since bacteria breakdown the lactose during fermentation thereby reducing levels of this sugar. Symptoms of lactose intolerance such as bloating, abdominal pain & diarrhoea arises within 30 to 90 minutes of consuming dairy products.
How to tackle this: If you experience bloating or abdominal pain after consuming dairy products, you should consult a doctor &/or try to shift dairy milk alternatives. You should also maintain track of food you eat & related symptoms. This will help you identify potential triggers & manage your gut & stomach discomfort in an effective way.
Menstruation
A reproductively active female body undergoes a menstrual cycle in which egg is released ( ovulation), goes unfertilised, breaks down & is discarded along with lining of the womb. All these activities are managed by a series of hormone variations that induce physiological changes dominated by estrogen & progesterone. It is this progesterone that is associated with premenstrual syndrome & bloating.
How to tackle this: Use an application to track your cycle & symptoms. As you build data on your body’s personal response to cycle, you can build strategies to minimise stomach discomfort. Drinks a lot of water & avoid consumption of alcohol, excess salt & gassy fibre.
Sodium
Besides giving your dish a flavour, salt- the classic mineral also helps in preserving food. It also has a lot of medical applications such as wound healing & hydrating dry eyes. This happens since salt has the ability to balance fluids in the body, thereby attracting water to bloodstream & around cells. However, it has its side effects too! Excess consumption of salt specifically through consumption of processed foods can put strain & pressure on Kidneys & retain water in your body. I am sure some of you must have experienced bloating & gasping for water late into night after having a heavy meal in part hosted by a family member.
How to tackle this: Drink a lot of water, it dilutes sodium in your bloodstream & interstitial fluids making you excrete extra sodium which reduces fluid retention. This is an effective way to rebalance sodium level & minimise water retention.
Some important aspects to remember,
- Alcohol makes you pee more, leading to fluid retention the next day
- Air travel causes both bloating & fluid retention
- Increase in fibre intake leads to short term gas production in the body
- Excess salt consumption can increase blood volume & is linked to processed foods
- Constipation due to low fibre content leaves food in your body for longer
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