When you are gluten sensitive or have celiac disease, what passes your lips becomes a huge focus. But even the most conscientious eaters can accidentally ingest gluten… known as getting ‘glutened’. While the symptoms of being glutened can vary, one of the first warning signs is the dreaded gluten bloat. So, we are exploring how to get rid of gluten bloat and ensure your body is equipped to recover quickly.
Contents:The Bottom Line on How to Get Rid of Gluten Bloat
Whether your favourite pizza accidentally fell into your mouth (hey, we don’t judge!), you received cross-contaminated food or you consumed hidden gluten in products like soy sauce, ketchup, seasonings, cereals or deli meats containing gluten (1), the simple fact is that the more you ate, the longer it will take to get it out of your system. So, ideally, getting rid of gluten bloat means eliminating gluten from your system efficiently and effectively.
The last thing you feel like when you have gluten bloat is adding water to your already swollen belly. But water is necessary for digestion, as it helps to move waste through the bowel. Plus, it lessens the chance of constipation, which will only increase exposure to the gluten protein causing your bloating.
Apart from the obvious caution of staying away from foods that contain gluten, try refraining from any other foods or drinks that will cause further bloating (2). Avoid foods containing processed sugars, beans, lentils, dairy products and carbonated drinks. Make your next few meals easily-digestible foods from a low-FODMAP diet.
Enzymes are the substances that speed up breakdown of the fats, proteins and carbohydrates you eat into smaller nutrients that can be absorbed. Research suggests that if the gluten can be degraded in the stomach using digestive enzymes before reaching the small intestine, then symptoms normally associated with gluten contamination—ie. bloating—may be reduced! (3)
One study looking at an enzyme mixture containing proteases (enzymes that break down proteins) found a significant improvement in symptoms of bloating, headaches and that feeling of not completely emptying your bowel. (4)
While there is a specific difference between celiac disease (autoimmune disease causing malabsorption of nutrients) and non-celiac gluten sensitivity (NCGS), both cause an immediate inflammatory response to gluten. Gluten bloating is a sign of inflammation in your gut. So, the next step in how to get rid of gluten bloat is to address the inflammation it causes.
Taking your ‘food baby’ belly out for a brisk walk doesn’t sound like the most comfortable activity, but it will help to reduce inflammation and speed up the debloating process. Researchers have found that the decreased inflammatory response that occurs during 20 minutes of moderate exercise may protect against chronic conditions that suffer from inflammation, such as gluten sensitivity. (5)
That little kick you taste from ginger comes from the anti-inflammatory compound called gingerol. Scientists have found that gingerol stops production of certain inflammatory chemicals and conclude that, because of its potent anti-inflammatory activity, it may be useful for prevention and treatment of allergic responses. (6)
Given that ginger is the most widely used home-remedy for treating symptoms of irritable bowel disease, which many with gluten sensitivity suffer from, it may be time to start sipping your ginger tea to say goodbye to gluten bloat! (7)
Omega-3 fatty acids, found in oily fish and flaxseeds, are commonly known for their anti-inflammatory benefits (8). While eating some salmon or taking an omega-3 supplement is not going to give you instant relief from gluten bloating, it may offer a protective effect and reduce your bloating severity (9). As a bonus, omega-3 fatty acids can reduce symptoms of PMS!
Researchers suggest that the microbiota in your gut plays a key role in managing your gut lining, your immune and inflammatory responses (10). It was found that those with celiac disease and non-celiac gluten sensitivity had significant microbiota imbalances. Eating a gluten-free diet and balancing gut bacteria was shown to have significant improvements on symptoms.
The Complete Gut Repair System is a gluten-free package that contains 3 Happy Mammoth formulas that work together to repair the gut lining, reduce bloating and gas, boost nutrient absorption, promote healthy weight loss, and rejuvenate skin, hair, muscles and joints.
Being ‘glutened’ is no fun if you’re celiac or gluten sensitive. Apart from the gluten bloat you feel, it can also cause damage to your digestive system and impact on the rest of your body, including your brain! Taking steps to eliminate the gluten as quickly as possible, reducing the resulting inflammation and balancing your gut bacteria will help.