Most people occasionally experience bloating, or the build-up of gas in the intestinal tract. While uncomfortable, it is rarely dangerous. Usually bloating can be attributed to three things:
- Overeating
- Eating highly processed foods/food sensitivities
- Eating too fast
Overeating
This is the most common cause of bloating and can be controlled by reducing the meal portion size. One technique many people use to trick their minds into thinking they are eating more than they are is to use a 9-inch instead of a 12-inch plate. The plate looks full, so your brain thinks it is getting the same amount of food.
Eating highly processed foods/food sensitivities
If you’re eating foods that are highly processed with many additives, this challenges your digestive system and can cause damage to the walls of your intestinal tract, otherwise know as gut permeability or leaky gut. Gas and bloating are common symptoms. If this happens often, it’s a good idea to keep a food journal and find out which foods can cause these issues and avoid them for a time while working on repairing the gut (that’s where I come in, let’s talk!).
Eating too fast
There are a couple of reasons why eating too fast can cause bloating. First, many people swallow a lot of air when then they eat fast; about half of the gas in the digestive system is swallowed air. The rest is produced as a by-product of bacteria in the gut. Some tips to reducing swallowed air include:
- Drinking through a straw
- Not chewing gum
- Drinking carbonated beverages slowly (or not at all, if it’s soda)
- Not sucking on hard candy
If not prevented, air enters the digestive system and can cause bloating. Second, by eating fast, it is easy to overeat – another reason for bloating. Because it can take up to 20 minutes for satiety signals to reach the brain and tell the body to stop eating, if eating fast, you can consume much more food than you should before getting the signal to stop.
Other foods to avoid
Some foods are more difficult to digest than others and may cause gassiness and bloating:
- Artificial sweeteners – especially chemical sweeteners like Aspartame and Sucralose. Definitely avoid.
- Dairy products if lactose intolerant.
- Certain fruits or vegetables. Brussels sprouts, cabbage cauliflower, prunes, and apricots are known foods that can cause gassiness and bloat. These are still high-nutrient foods, so try eating a limited amount and adding more over time.
- Beans, lentils, or any foods containing the indigestible sugar oligosaccharides.
- Whole grains. Even though whole grains are high in fiber and good for the digestive system, if the amount of fiber is increased too quickly it can cause gas and bloat. Increase these slowly, and because fiber absorbs water, the amount of liquids consumed should be raised accordingly.
By watching portions, eating slower, and watching which foods you eat, most gassiness and bloating can be controlled or even eliminated. However, if bloating happens more often than occasionally, let’s talk.
RECIPE
Taco Bowls with Avocado Salsa
Tip: You will need six 3” ramekins or a muffin tin to make this recipe.
Ingredients:
- 2 c. organic Colby Jack cheese, finely shredded, divided
- 1 lb. ground beef (80% lean), grass-fed/finished
- ¼ c. water
- 1 T. chili powder
- 1 T. ground cumin
- 1 t. garlic powder
- 1 t. onion powder
- 1 t. smoked paprika
- Sea salt and black pepper, to taste
Avocado Salsa:
- 1 medium avocado, diced
- 1 small tomato, seeded and diced
- 2 T. fresh lime juice
- 1 T. fresh cilantro, chopped
- Sea salt and black pepper, to taste
Optional, to serve:
- 1/2 c. organic, grass-fed sour cream
Directions:
- Preheat oven to 200°F and line a large baking sheet with a piece of parchment paper or a Silpat® baking mat. Set aside.
- Divide 1½ cups of the shredded cheese into 6 piles (approximately 1/4 cup each) on the prepared baking sheet and spread each pile into a thin circular layer. Place baking sheets in the preheated oven until the cheese is melted and slightly browned around the edges, around 5-6 minutes.
- Remove from the oven and let cool for 2-3 minutes, then remove the cheese and press into 3” ramekins or a muffin tin to form cups. Let cool for several minutes before gently removing the cheese cups from the form.
Note: If using ramekins, the taco cups can remain in the container for extra support when serving.
- In the meantime, add the ground beef to a large skillet over medium heat and cook until the beef is browned and cooked through, approximately 6-8 minutes. Carefully drain excess grease from the skillet and return to the cooktop.
- Add water and season with chili powder, ground cumin, garlic powder, onion powder, and smoked paprika. Season with salt and black pepper, to taste, and stir to combine. Simmer for 2-3 minutes or until warmed through.
- While the beef is cooking, combine the avocado, tomato, lime juice, and fresh cilantro in a medium bowl. Season with salt and black pepper, to taste, and gently stir to combine.
- To serve, fill the taco cheese cups with beef, avocado salsa, and remaining shredded cheese. Top with a dollop of sour cream, if using, and enjoy!
