Bloating, IBS and a Healthy Diet
In 2005, the GIS carried out a survey which found that 20% of the population claim to suffer from bloating. Many automatically assume that bloating is caused by irritable bowel syndrome (IBS) and frequently claim they have a wheat intolerance.
Bloating dose not automatically mean you have IBS. In fact it is more likely to be caused by lifestyle and dietary factors. The survey demonstrates that rather than wheat, the main cause of bloating were monthly female hormone fluctuations (32%), over-eating/irregular meal patterns (28%) and stress related indigestion (27%).
Even when specific foods were blamed, wheat did not feature as a culprit. The most common foods to trigger bloating included the consumption of too much fruit, spicy foods and fizzy drinks - all of which can cause abdominal gas and bloating. Additional causes of bloating included constipation, which can be caused by a lack of dietary fibre and low fluid intake. This type of bloating can be easily helped by drinking at least 8 - 10 cups of water a day and eating more fibre rich foods such as wholemeal bread and high fibre breakfast cereals.
Luci Daniels, Registered Dietitian and ex-Chairman of the British Dietetic Association said, 'Bloating and IBS like symtoms can be aggravated by a poor diet in general, erratic eating habits, long gaps between meals and by smoking and drinking large amounts of alcohol or coffee on an empty stomach. It is often worth making a few simple lifestyle changes before eliminating important food groups'.
Most people feel full at lunch, in the evening or after a heavy meal. Eating small reqular meals ensure that the stomach never gets overloaded. Irregular meal patterns and an unexpected large meal with a lot of fluid can end up stretching the stomach muscels causing it to expand and 'bloat'. Not eating breakfast and then eating a large lunch can have the same effect.
To clarify the confusion regarding abdominal bloating and suspected wheat intolerance, GIS has produced a consumer leaflet called 'Bloating, IBS and a healthy diet'. You can click here to download a copy.
