Can wheat cause bloating and gas?

Are you feeling bloated and gassy after a wheat-based meal? Well, it’s not just in your head. There is some truth to this phenomenon, but don’t worry – we’ve got you covered! In this article, we will uncover the science behind why certain individuals experience digestive discomfort from consuming wheat.

The Culprit

Wheat contains a protein called gluten that has been shown to cause digestive issues for some people. Gluten is no joke; it can wreak havoc on the gut lining of those with celiac disease or non-celiac gluten sensitivity(NCGS).

How Does It Work?

When consumed by susceptible individuals, gluten can trigger an immune response leading to inflammation throughout the body(1). This inflammation within the intestinal walls leads to abdominal pain and bloating symptoms(2).

Moreover, incomplete digestion of carbohydrates present in wheat (specifically fructans) produces gas as bacteria residing in the small intestine ferment these compounds(3). Hence consumption of products containing other complexes such as rye also lead accumulation of gases(4).

But wait there’s more!

The problem is exacerbated when one consumes lactose-containing beverages accompanied by wheaten dishes- promoting colonic fermentation and eventually worsening symptoms according several HCPs(5). Some fast food places even offer lactose rich cheese-filled crust pizzas- talk about a nightmare waiting to happen!

More reasons why wheaten diets may exacerbate bloating following feedings are listed herein:

FODMAP Diet

Fruits high in fructose especially apples have osmotic effects hence draw excess water into stomach further increasing distention coupled with their fibre content responsible for both gas production which occurs during times when residues reach bowel-microbiota and thereby producing short-chain fatty acids(SCFA) vital for colon health-(6)

Other classes include polyols derived mostly from fruits sugar-free gum/mints.

So… What Can I Do?

You might be thinking, “Well, that’s great and all, but what do I do?” The good news is there are many options available for those who experience discomfort from consuming wheat. Here are a few suggestions:

1) Try Going Gluten-Free

Option one is simple- chuck out all the pain-causing bread in your lives! Some people may find relief by adopting a gluten-free diet. It might not be easy initially to switch considering the variety of products containing gluten but with more information on such available most groceries doing carry GF substitutes.(7)

Fortunately some studies suggest beneficial gastrointestinal effects (such as improved flatulence problems etc.) consequent upon following GF meals(8)

2) Avoid Lactose-Rich Drinks

Next up, consider avoiding lactose-rich drinks if you tend to have them along with your wheaten dishes so– say no to milkshakes(but why?!) instead grab an ice-cold Coke or Fanta!(9)(10). Alternatively replace cow’s milk based counterparts like yogurt kefir with non-dairy alternatives(such as almond etc.)

3) Maintain Balance in Diet

Another suggestion would be to consume a balanced and wholesome meal avoiding large portions of certain macronutrients in favour of others-moderation being key over restriction- focusing more on complex carbohydrates which take up longer periods to break down thereby reducing gas production.(11).

Aiming for low sugar intake alongside minimal fat consumption but targeting fibre content could also prove beneficial aided diets friendly for those anticipating digestive issues.(12)

4) Digestive Enzyme Supplements

Furthermore given their role primarily involves digesting elements present commonly within wheat starches incorporating enzyme supplements(for faster digestion ) when consumed may alleviate digestions making life easier every day.(13)

Final Thoughts

There you have it; excessive bloating while consuming wheaten diets is no joke especially when being hogtied to embarrassing flatulent episodes leaving one embarrassed in the presence of colleagues /aids. Gluten though tasty might be contributing to bloating so it best, dealt with as outlined above for happier tummies and more comfortable lives overall.

So what are you waiting for? Take a step towards improving your gut health today! Ta-ta, happy eating!

References:

1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5603185/
2) https://onlinelibrary.wiley.com/doi/pdf/10.1111/jgh.12918
3) https://jisponline.biomedcentral.com/articles/10.4103/jisp.jisp_209_18
4)https://www.frontiersin.org/articles/10.3389/fped.2019.00197/full#B55
5)https://pubmed.ncbi.nlm.nih.gov/?term=lactose+intolerance+wheat+bloating
6)https://www.firstforwomen.com/posts/can-apples-cause-belly-bloat-169987#:~:text=Apples%20contain%20both%20fructose%2C,sugars%2C%E2%80%9D%20Dr.%20Lee.
7) https://celiac.org/gluten-free-living/getting-started/guide-to-gluten-free-living/eating-away-from-home/)
8) https//pubmed.ncbi.nlm.nih.gov ›
clinical-and-immunologic-effects-of-complete-wheat-avoidance-in-adul…
9) httpssymptomstreatment.care › digestive-disorders › digestion-problems
10) httpstruehealthdiagnostics.comcombined-foodsymptoms-abdominal-p…&nbspmore=
11). &nbps;https://my.clevelandclinic.org/health/articles/17459-nutrition-tips-for-bloating
12) https//celiac.org/gluten-free-living/getting-started/guide-to-gluten-free-living/eating-away-from-home/
13) (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695398/)

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