Bloating is a pain, quite literally sometimes. It can affect how you feel, what you eat, your activities, and even how you dress (hello, baggy shirts). It can leave you feeling uncomfortable and self-conscious. I know because I struggled with it too! And while it’s a common problem, chronic bloating is absolutely not normal.
While there are many possible causes of bloating, certain ingredients have been known to trigger this unwelcome symptom. Let’s explore each one.
Gums
Xantham gum and guar gum are frequently used as thickeners and stabilizers in processed foods like salad dressings, soups, sauces, gluten-free foods, and ice cream. Even though they are considered safe overall when consumed, they can cause bloating and other digestive difficulties for some people. With that in mind, gums have the ability to act as prebiotics, feeding the gut bacteria which can lead to gas and bloating. Gums can also cause inflammation in the gut, throw off the balance of gut bacteria and block nutrient absorption.
Carrageenan
Carrageenan is a common additive frequently found in processed foods like dairy, deli meats, and canned soups. Despite it being thought to be safe when consumed, it offers no nutritional value, and some people may have digestive symptoms such as bloating and abdominal pain after consuming carrageenan. This is because of the inflammatory effects on the gut and imbalanced gut bacteria that can result when consuming carrageenan.
Corn Syrup
Corn syrup is found in processed foods like soda, candy, and baked goods. Corn syrup is a highly processed and refined sweetener. It may include additives and preservatives that can be damaging to gut health, resulting in bloating and other digestive symptoms for some people. This is due to corn syrup being inflammatory, difficult to digest, getting in the way of nutrient absorption, and able to create an imbalance in gut bacteria.
Sugar Alcohols
Sugar alcohols like erythritol and sorbitol are used as sweeteners in sugar-free foods and beverages. These sugar alcohols can be hard for the body to digest and break down resulting in digestive issues like gas and bloating. They can also negatively affect gut bacteria, leading to dysbiosis and other digestive dysfunction.
Seed Oils
You find seed oils in processed foods like chips, crackers, and baked goods to name a few. Seed oils include canola, cottonseed, corn, safflower, sunflower, soybean, grapeseed, and rice bran. When these oils are processed, they are exposed to high heat, chemicals, and solvents, which harms the fatty acids in the oils and result in them becoming rancid.1 Consuming rancid oils create gut dysfunction and bloating by causing inflammation and oxidative stress in the gut. Other results of consuming rancid oils can be imbalances in the gut microbiome and increased gut permeability that adds to bloating and digestive discomfort. To learn more about beneficial fats to include in your diet, read this article.
Recap
In closing, it’s important to limit the consumption of processed foods that contain gums, carrageenan, corn syrup, sugar alcohols, and seed oils to avoid bloating and to avoid harming your gut health. It’s most beneficial to focus on nutrient-dense, whole foods that are free from harmful additives, anti-inflammatory, and give life to your body and microbiome.
To learn other ways to support your digestion and avoid bloating, sign up to receive my free Beat the Bloat Mini-Course! You’ll learn how to use important lifestyle and diet strategies that work to say goodbye to bloating and support overall digestive function.
References
- Restorative Wellness Solutions. Nutrients, Food and Special Diets. [PDF file]. 2020. P 13.
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