There are gluten intolerance and celiac disease tests that don’t work in most cases, although many people test negative they feel better without gluten. Another marker of gluten intolerance is someone who has low vitamin B12 levels without being vegan or vegetarian.
If you suspect gluten may be a problem for you, a starting point is to do proper blood tests to confirm it, or to begin a 5-week strictly gluten-free trial. After 5 weeks strictly gluten-free, it is important to reintegrate it into your diet to clarify your reaction. There are so many good alternatives to gluten: rice, quinoa, millet, squash and sweet potato to name a few.
4. Insulin resistance
Insulin is a hormone that is released by the pancreas in response to glucose (sugar) in the blood. Insulin levels peak after a meal. When insulin is released in a non-insulin resistant (healthy) person, it trains the body’s cells to use glucose and fats from the bloodstream. Insulin resistance occurs when cells do not respond, or react weakly, to the insulin signal. This results in even greater secretion of insulin in the body, and ultimately the creation of toxic levels of glucose in the blood, known as hyperglycemia.
Common symptoms of insulin resistance include: weight gain (often rapid within a period of 2-3 years); intense cravings for carbohydrates and sweets; increased appetite; and feeling tired and bloated after eating.
If you have had these signs, and especially if you have a family history of diabetes, you may have insulin resistance. There are blood tests that can confirm insulin resistance. The good news is that this condition can be treated and is reversible with dietary changes and exercise. The key is to reduce your consumption of sugar and foods rich in carbohydrates, with more emphasis on vegetables, proteins, fiber and healthy fats; and also to start exercising regularly.
Provisions
5. Bad food combinations
Did you know that the types of foods you eat at the same time can affect how they are digested? Some people are much more sensitive than others. When foods are poorly combined, it slows down the digestive process, and can lead to bloating and indigestion.
The biggest rule of food combination is to eat your fruit alone, not by combining it with other foods, especially protein. For example, never eat melon or fruit salad directly after a fish dinner!
Other rules of food combination are not to combine proteins with carbohydrates. It becomes difficult and almost impossible with a vegetarian diet, but for those of you who eat meat, poultry or fish, try separating your starches and proteins and see how you feel. You may notice that you have much easier digestion. For example, eat a breakfast of fruit; have a mid-morning nut snack; eat a lunch of meat, poultry or fish with lots of vegetables; and then have a higher carbohydrate dinner like a sweet potato cooked with vegetables.
6. Irregular meal times
Another common cause of bloating is simply eating at irregular times. When you go long hours without eating, or eat large amounts of food at bedtime, your digestion (and metabolism) will suffer. For example, skipping breakfast and then eating a large meal will almost always cause bloating –this is shocking to your digestive system, and it also causes a sharp increase in blood sugar and insulin as described above. You will find yourself bloated and tired, looking for caffeine to stay productive in the afternoon.
Our bodies function better with regular meal times, and our digestive systems also function better. Try to eat breakfast within an hour of waking up, lunch at midday, and dinner before 7 p.m. Include mid-morning and afternoon snacks if necessary.
7. Deficiency in digestive enzymes (including lactose intolerance)
Digestive enzymes are produced by the pancreas to promote the breakdown of food into forms that can be absorbed by your body. Enzymes break down proteins, carbohydrates, fats and lactose.
In some cases, the body cannot produce enough digestive enzymes, leading to bloating, pain, indigestion and irregular bowel movements. Digestive enzyme deficiency can be caused by: 1) food intolerances causing mild inflammation in the intestinal tract; 2) an overgrowth of bacteria/yeasts/parasites; 3) low stomach acid; 4) chronic stress; and 5) aging.
