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 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 can act as prebiotics, feeding the gut bacteria which can lead to gas and bloating. Gums also can 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 results in them becoming rancid.1 Consuming rancid oils creates 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.
Balancing Act
Our modern world is full of processed, convenience foods with many of these ingredients in them. To make things even more confusing, many products in the “health food aisle” include some of these ingredients.
The truth is that we are not going to be able to avoid these ingredients all of the time. And that’s ok. Perfection will never be sustainable. The key is nourishing ourselves with nutrient-dense foods the majority of the time. Nutrient-dense, whole foods are powerful for supporting our gut health, digestion, microbiome, and overall wellness. Then, when we decide to eat something more convenient or go out to eat with food made with oils that aren’t so healthy, we can be less concerned knowing our bodies are more prepared to handle it. When we have been nourishing our bodies well, they are more resilient and prepared. Then we can relax, savor each bite, and enjoy the people we are with.
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 really 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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