This Is Why Vegetables Make You Bloated (& How to Fix It!)
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- Опубликовано: 2 июл 2024
- Why do vegetables cause bloating for so many people? I’ll break down what causes stomach bloating after eating veggies and other foods, plus suggest the most effective, researched-backed stomach bloating remedies to prevent it.
👇 Watch more videos like this 👇
➡️ 4 Science-Backed Ways to Reduce Bloating Fast: • 4 Science-Backed Ways ...
➡️ Gut Health Q&A on Bloating, Constipation & More: • Gut Health Q&A: Consti...
➡️ These Probiotics Help Leaky Gut: • These Probiotics Impro...
➡️ 8 Warning Signs You May Have Leaky Gut: • 8 Signs Your Gut is LEAKY
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If you have any questions or topics you would like covered in the future, let me know in the comments!
Read Next
➡️ How to Heal Your Gut with the Low FODMAP Diet: drruscio.com/low-fodmap/
➡️ A Step-By-Step Guide to the Low FODMAP Diet: drruscio.com/low-fodmap-diet/
➡️ Standard Low FODMAP Downloadable Guide: drruscio.com/wp-content/uploa...
➡️ Vegetarian Low FODMAP Downloadable Guide: drive.google.com/file/d/1r_O3...
➡️ Monash App: www.monash.edu/monash-innovat...
➡️ How to Use Probiotics for Leaky Gut: drruscio.com/probiotics-for-l...
➡️ How to Relieve Bloating: drruscio.com/how-to-relieve-b...
➡️ How to Balance Hormones: drruscio.com/how-to-balance-h...
Timestamps
00:00 Intro
00:22 Why veggie bloat happens
03:58 Bloating and FODMAPS
05:03 Overgrowths and dysbiosis
06:55 Inflammation and leaky gut
08:14 Histamine intolerance
10:22 Serotonin and female hormones
11:30 The efficacy of the low FODMAP diet
14:07 How to rehab the gut
Featured Studies
Management of Chronic Abdominal Distension and Bloating: pubmed.ncbi.nlm.nih.gov/32246...
Abdominal Bloating in the United States:
pubmed.ncbi.nlm.nih.gov/36396...
U.S. Householder Survey of Functional Gastrointestinal Disorders:
pubmed.ncbi.nlm.nih.gov/8359066/
Prevalence and Associated Factors of Bloating:
pubmed.ncbi.nlm.nih.gov/37315...
Evaluation Of Carbohydrate and Fiber Consumption:
pubmed.ncbi.nlm.nih.gov/31141...
Short Chain Carbohydrates Alters the Pattern of Gas Production and Genesis:
pubmed.ncbi.nlm.nih.gov/20659...
Influence of Low FODMAP-Gluten Free Diet:
pubmed.ncbi.nlm.nih.gov/34261...
Impact of Saccharomyces Boulardii on Bacterial Overgrowth:
pubmed.ncbi.nlm.nih.gov/36630...
Symptoms of Patients with IBS Undergoing a Low-FODMAP Diet:
pubmed.ncbi.nlm.nih.gov/34371...
FODMAPs Alter Symptoms and the Metabolome of Patients with IBS:
pubmed.ncbi.nlm.nih.gov/26976...
High FODMAP Diet Causes Barrier Loss:
pubmed.ncbi.nlm.nih.gov/34618...
Effect of Diet on Gastrointestinal Endocrine Cells in IBS Patients:
pubmed.ncbi.nlm.nih.gov/28849...
Efficacy of a Low FODMAP Diet in IBS:
pubmed.ncbi.nlm.nih.gov/34376...
Challenges of the Low FODMAP Diet For Managing IBS:
pubmed.ncbi.nlm.nih.gov/32468...
Gut Symptoms during FODMAP Restriction and Food Challenges during FODMAP Reintroduction:
pubmed.ncbi.nlm.nih.gov/37375...
Effects of Probiotics Administration on Lactose Intolerance in Adulthood:
pubmed.ncbi.nlm.nih.gov/37225...
The Effect of a Short-Term Physical Activity on Abdominal Bloating:
pubmed.ncbi.nlm.nih.gov/33868...
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DISCLAIMER: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment.
Music featured in this video: "Modern Technology" by Andrew G, audiojungle.net/user/andrew_g
*Full transcript available on RUclips by clicking the “Show transcript” button on the bottom right of the video. 
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I think it’s amazing that you brought up pelvic floor therapy. It’s the only thing that helped me and it took forever to find it as a solution.
It's so easily overlooked. I'm glad you were able to find that solution eventually, though I'm sorry it took so long.
@@DrRuscioDCis that something that can help in men too? I have had every test (colonoscopy and endoscopy included) that were inconclusive other than a small amount of damage to the mucosal duodenum (non celiac). But I still have that constant feeling like need to have a BM. Not enough to go to the restroom. But it causes an overall nausea
That I hate
joshacosta5772 Same with me 😢 so frustrating
@@joshacosta5772try motility meds between meals. Say 2 capsules of triphala. If your stools have enough moisture this should resolve that issue.
Thank you for all of your videos! I have been on a protocol to help heal leaky gut and am improving slowly (it involves broth with very well cooked, lower fiber veggeis AND slowly increasing fermented veggies). I have 4-5 days of hormonally-induced bloating every month. It is annoying but glad to hear someone talk more about it. I suspect that low stomach acid has been a major source of my issues.
Thank you. And I'm happy to hear that you're improving. It can take a while to heal and feel better, but that means it's likely the more sustainable and effective plan, which is great. :) Thanks again for watching and your comment. I appreciate hearing your experience.
Excellent! Concise and so informtive!
I've watched quite a few of your videos by now (and from some other RUclipsrs), and I finally feel like the puzzle is coming together for me and my situation. I can observe more and more patterns, and I think I'm now more or less armed with the knowledge I need to heal my gut. Thanks a lot for all this free and high quality information!
My principles for the foreseeable future will be:
· 🥩 Lots of meat, eggs, and wild fish
· 💧 Lots of water and tea (slow down a little before bedtime)
· 🧂 Moderate salt
· 💊 Probiotic and butyrate supplements
· 🌱 Low FODMAP, a bit of fiber (e.g. cucumber, carrot, berries, spinach)
Abstain:
· ☕❌ Coffee
· 🥛❌ Dairy
· 🌾❌ Grains
· 🥜❌ Nuts (perhaps some unsalted almonds ok)
· 🍬❌ Sugar or sweeteners
Thank you so much for this information
Needed this!
can you do a video how to solution SIBO and do Fodmaps works? what is important to know
I feel it's important to incorporate other foods beside low fodmap because your gut will become resistant to other foods if you let the good bacteria die off as well
When I’m very bloated I use ginger tea to help ease the pain. But a low fodmap diet is best.
Ginger is a great gut soother, definitely. A low fodmap addresses the root issue but ginger tea is a great thing to have on hand too!
Thank you so much!! SHARED!! You are a true blessing to those of us who have tried everything. I will explore pelvic floor therapy. Most of my issues began when I had to switch to day shift, and lost my a.m. exercise routine. Trying to work out at night is hard at age 64. Walking is a plus, and helps, but I am in MI, so most days are very cold. We do what we are able, right?😘
Very well constructed and explained,the illumination of the phenomenon through one usual injury, I liked puticularly.
Being observant and patient is very important here.Hungary,Europe
God bless you!!💖🙄
Speaking of female hormones and bloating, it all started for me in post menopause!
Me too!!
Great video and very timely for me. IBS symptoms yesterday following a lovely portion of homegrown purple sprouting broccoli 🥦
Thank you! I'm glad it was great timing :)
I ate a salad and some watermelon yesterday. I couldn’t hear myself think over all that gut rumbling. This morning I checked out videos on the carnivore diet because I’m tired of this, but that would be a last resort. Thanks for the timely video.
So sorry to hear that you are experiencing this, i know it must be very frustrating. I would definitely keep the carnivore diet as a very last resort. At it's core, the carnivore diet is really just an extreme elimination diet, which for sure can result in reduced symptoms, but only in the short term, and then you will have to deal with the long term deficiencies of the diet. You won't be able to go back off the carnivore diet without the same level of discomfort and challenge, and you will be lacking so many important and vital compounds.....the harm to your system down the road will be severe. Have you already tried the low fodmap or elimination diets? You have my compassion and support to keep asking, researching, looking for answers, finding what works, but remembering that extremes can be useful for short-term therapeutic adjustments...they are not meant to be permanent practices.
@@jayalexandertilleyI had the thought today about doing the complete carnivore diet but had similar thoughts as you.
I would much more strongly advise trying an elimination diet or low fodmap diet for several months, and including the other protocols mentioned in this video. There is far less potential for challenging consequences. Patience, commitment, support, knowledge, community, and faith in your ability to heal. I know extreme, silver-bullet solutions are appealing but they are misleading and never what they claim to be.Trust you gut as you work to heal it, you can always try more extreme solutions later if you are still having issues.@@CarolR823
You need to do some research on the carnivore diet, it’s not the horrible thing your making it out to be. There are many people living on this diet and they have great lab work and no problems.
I hear what you are saying, but there is just not evidence or support for this way of eating long term, and we know without a doubt the harm that comes from not consuming fibre and all the diverse compounds in the other categories of food. Someone can do many different extreme things in the short term and have incredibly positive results and benefits, but that is in no way validation of they efficacy of the diet. I have done years of research on this topic.. Years and years, and schooling, and personal experimentation. The positive effects are mostly coming from the elimination of all the other crap people eat. Your microbiome needs diverse foods to produce all the complex compounds you need for longterm health. Let alone any of the other confounding issues: the cruelty, the unsustainability, the environmental devastation, the land and water demands, etc. There is no real debate in the global community of health and medicine/science that supports an extreme diet for any long term, for any 'average' person. But eat however you want to, and if you think it's the right thing, and you feel you are going to be healthy and live as long as you want, then don't pay any attention to what i say.@@roxannebudd1978
Excellent info on Women having issues with lowered Serotonin..just before one’s Menstruation!
This is soo tough to deal with as pre- menopausal women. 🎉
This was a great podcast first one I’ve heard that emphasize what I finally learned after many months of trying to figure out that vegetables were causing me a lot of problems Flaring eczemaCut out dairy and finally vegetables specially onions and finally I started to heal my gut
So glad you're feeling better!
Great video, thank you! Does this protocol also help with IMO? I dif an Elemental Diet for 2 weeks but my methane levels were still hight. Then I reintroduced food too quickly, not eating Low Fodmap (since I love all these veggies so much!) and now I am bloated after every meal like I was before the ED. Have to give it another try and follow your protocol!
Thank you for this! When you talk about the low FODMAP diet, are you referring to the standard diet or gen elimination phase that is highly restricted version?
One more question and comment. This video felt really supportive, clear, insightful and rooted in sound medicine and understanding, with room to grow that understanding. Bravo and more please! Could the abdominal distention issue, when all else is ruled out, and it's likely a pelvic tilt or muscular imbalance, be causing irritation because the viscera are 'spilling' beyond their container, in a sense?
Also, phytoestorgens and phytoprogestins in food for attenuating and acting as adaptogens for hormone cycles.
Great video! I have bloating and inflammation now for 8 months. Low FODMAP is now controlling the bloating (started a few weeks ago), and I've been on a probiotic for a few weeks now and am noticing slight improvement to inflammation. I'm also increasing my exercise routine and taking L-Glutamine daily. My question is - when is it a good time to decide whether or not to start the herbal treatment (assuming you don't get formally tested for SIBO)? Is that something that should be done later or should it be started early in the gut healing process?
What the hell can I eat then?
I sympathize with this question so much! the only thing that doesn't cause inflammation for me is carnivore diet and a few berries here and there. working on leaky gut and other gut issues for now. good luck!
So are you suggesting to add probiotics while in the 1-3 week beginning phase of low FODMAP, or take after this initial period? Thank you so much for your clear and concise information!
Can you do a video on biliary dyskinesia/low functioning gallbladder?
Thank u so much💙after going on low fodmap diet when we should start to adding other veggies?
I typically recommend 30 days of low FODMAP and then start adding in foods slowly (so incorporate a new food over a couple of days and then another) so you can accurately pinpoint the ones that are still causing trouble. :)
@@DrRuscioDC thank u so much😍🙏🏻
Hey Doc!
I'm interested to know your take on stomach trainers. Hopefully, you know those broad elastic bands that people, especially women, wrap around their waists.
O.K. So are you saying that we should eliminate all ruffage during the healing process, or just eat the low Fodmap veggies and fruits? Once the gut is "healed," should one continue on the probiotic? Are you also suggesting that once we feel our symptoms have improved we should go on an Elemental Diet?
I am so glad I found your channel. Your presentation is so well-done, but I always like to reconfirm my understanding.
Thanks.
dr. ruscio,
i've felt this for 20 years but always gave up elimination diets because i was in college and it was emotionally and socially stressful, or i didn't feel improvements.
on your website you recommend starting with paleo for 2 weeks because it targets general sensitivities, but here, you jump into fodmaps.
if i'm fairly certain it's the fodmaps and/or sibo (i've naturally been avoiding certain high fodmap healthy foods over the last ten years just to stay sane), do you think i could start with a low-fodmap diet?
vivian
Great program! It got me considering to NOT go on a carnivore diet at this time. There is still hope before going to that extreme.
Thank you! Let me know how it goes. Happy I was able to give you some less extreme options :)
why? Im on carnivore diet and felt better now but i will start to reintroduce veggies after a month
Carnivore is the best, fastest way to heal. You can then add your faves back in one at a time, and you will know immediately what works and what doesn’t. For me, 2 decades of being a vegetarian killed my health. Takes probiotics, prebiotics, enzymes.. did not help. Colonics and a fortune in supplements.. nothing. Cutting everything out even healed my gallbladder. I eat high fat and my gallbladder doesn’t care. If I have any plants.. ugh! My gut doesn’t like all the fiber.
Would you do a video focusing specifically on Visceral Hypersensitivity? I'm curious on different ways to tackle that specifically since low fodmap didn't seem to help too much for me, and probiotics and xifaxin helped but didn't fix my issues. I've read for some people anti-depressants on very low doses can help to reduce VH but I'm curious about other things too like intermittent fasting or elemental diet or combinations of these.
What about reducing healing a diverticula? Is there a process
is Lactobacillus Cassei and Reuteri fine?
@9:12 Can you provide the PubMed ID for the journal mentioned here? The article shown on the screen isn't an RCT- it's a mouse study.
*To the mouse study claim*: This study had multiple parts, one involving mice and another involving IBS patients. In the full text (which is available on PubMed) under the section "LFM improves colonic barrier function and mast cell activation in patients with IBS-D" it states the LFD improved IBS symptoms and reduced serum histamine levels in IBS patients.
Our gut microbiome is the primary determinant in how well we handle fiber/veggies.
I saw benefits of the low FODMAP diet myself but I hated it as a vegan. I don’t understand how it makes us healthier in a long run if we can reintroduce only 50% of the eliminated foods. It means that I’ll be impaired to digest about 25% of the foods I like for the rest of my life, right? Or even more for a vegan. I feel like I need to get a PHD on the subject in order to heal myself and be healthy for real.
I cant even tolerate food on the low FODMAP diet ! what do I eat now?
i’m taking triple probiotics for 3 months now .. i started also the antimicrobials / i take it for the night for now ..
Thank you Dr for your video.
I,m a IBS-D Patient. I took lactobacillus and bifidobacterium 20 billion probiotics for 4 months and noticed improvement. When i stopped taking probiotic my IBS symptoms return.
So Dr my question is how long can i take this probiotic combination or the maximum dose of this combination?
Just cut back on plants. Your body is trying to tell you something.
What do you think about supporting the breakdown of food with things like hcl, digestive enzymes and butyric acid? Could these things lead to balancing of microbiome by breaking food down properly and moving it through the digestive system timely so that overgrowth doesn't occur?
I've actually touched on these in the past so I'll link those here for you :)
ruclips.net/video/WnlaV5RpnhQ/видео.html
ruclips.net/video/XxA64MV-iWI/видео.html
Those should be able to answer your questions. Let me know what you think!
@@DrRuscioDC thanks! The video on hcl was really helpful! Would love if in the future you could make a more general video on digestive enzymes and a video on butyric acid.
It's crazy, I'we had an injury which I thought was a groin stretch all my adult life and it turns out it was me being bloated causing my Psoas muscle to tighten up severely reducing my mobility. If I fast or only eat meat, it goes away. Trying probiotics, fiber and fermented foods at the moment to see if I can get to a place where I can tolerate normal foods. My tests showed none Lactobasillus spp and low Biffidobacterium, so I supplement with those. Went too hard at the beginning so I had to dial it back
Is histamine intolerance linked to progesterone intolerance? I’m intolerant to both
can i take gluten in fodmap? which gluten? is there a list what i can eat if i do fodmap?
I have a how-to FODMAP video so I suggest you watch that one! ruclips.net/video/NyvJYvvxOw8/видео.html Hope that helps :)
Is there any authority (one who test for these) in what is low in fodmaps. Your link says broccoli is high another says it's low. Yours says you can eat bananas others say only if they're green. Yours says no avacado others say 1/8 of one. You would think that someone actually tested for these.
How long is long-term, specifically in reference to the rehab piece and the return of tolerances? Once a gut is healed and functioning, and previously challenging foods are reintroduced without discomfort or symptom, a person might be reintroducing some of the very foods that over longer periods of time are detrimental to human/microbiome health--the very foods that landed them in dysbiosis. I'm concerned that with the supplemental therapeutic value (outcome) of probiotics--which is demonstrating all kinds of wonderful potential--accompanied with a re-healed/balanced gut, we may feel tolerant to ways of eating that are still impairing us a layer deeper, and on a more insidious timeline. I guess what i'm really after here is an at -least-equal inquiry into root cause/systemic conditions as there is into symptoms, mechanisms and alleviations.
Is there a reason why probiotics might make things worse? I’ve never had success with them; they always give me cramps, skin issues like hives and acne, and I lose an unhealthy amount of weight. They also make me use the bathroom too often, and some have even caused bleeding for me. I tried HistaminiX two years ago and stopped, but I still feel its effects whenever I introduce fiber. I’m even considering taking antibiotics again because it feels like it caused a horrible imbalance. I’ve never seen any benefits from probiotics-just horrible side effects that persist until I take antibiotics or a different probiotic, which might shift things in a new direction, but most times, the side effects are bad and linger even after I stop taking the probiotic.
Yes, because many contain the prebiotics chicory and inulin which contain fodmaps. Your symptoms sound more like sibo. I just looked at a Dr. Amy Myers video on sibo which said 'if your symptoms get worse after taking probiotics, it's probably sibo'.
I have MCAS and histamine issues and I have to do low Fodmap and low histamine diet and on supplements and meds H1 and H2 blockers and still struggle. My gut is a mess and I’m in PT right now to work on my back problems strengthening my back, and abs. I have bloat daily and pain sometimes still. I have high cholesterol and my Dr. Wants me eating veg, but I don’t do well with them. I tried carnivore, but all my markers went up and my dr. Freaked out. So I’m trying to stay within the low carb range, but on days I know I will be going somewhere I only eat meat and it makes a difference.
What is a an example of a lfd diet plan? I can't stop literally everything I eat. I need to eat to live.
He has a link to the lfd.
Your information is accurate and truthful. A low fodmap diet and probiotics are the 2 factors that have helped me improve my IBS symptoms the most. I still eat a pretty low fodmap diet and every time I try to reintroduce Fodmaps I start getting bloated again.
❤️💖❤️🙏💖❤️💖
Thank you f/your video. Helpful. Am coming thru nasty gastric deal (lots of folks in Northeast sick w/noro/ roto)...mainstream testing, shows all tests negative other than slightly elevated Calprotectin. Being my own best lab rat, scientist, practitioner etc. Keeping food/digestion journal. Doin' LOW Fodmap. So far, lotsa improvement but there is still work to be done. When I asked mainstream doc re probiotic, doc quickly said NO, that there was no evidence these things worked. It puzzled me how quickly doc said NO despite all the info out there. That being said, would like to see if taking a probiotic will help this recovery process along. I stopped taking probiotics many moons ago as I just couldn't tell if they were doing anything. I am willing to give it another go. Have a sensitive system - wondering which product specifically you would recommend for now...also if you can pls put link to that particular product. Thank you again.
@5:05 I generally like your stuff, but this section is totally 🍒picked, man. The first article used the lactulose breath test, which is garbage. So, who's to say if those people even had SIBO in the first place. Then, there's the article showing that the low FODMAP diet improves dysbiosis and increases Bifido and Lacto... which is the polar opposite of every other study on the topic. Every other study on the gluten-free diet or low FODMAP diet shows a reduction in good bacteria like Bifido, Lacto, and Faecalibacterium. You can't show one outlier study and present it as fact.
Love the feedback
*To the criticism of the study using the LHBT* (this is the 2 week LFD SIBO study): Fair to be critical about the lactulose breath test. Nevertheless, this is the only study that has utilized a before & after SIBO breath test in conjunction with a LFD. The study found a clinically significant decrease in *symptoms* which is the key finding. I 2:13 don’t advocate for SIBO breath testing anyway.
*To the claim that "every other study" shows the LFD decreases good bacteria*: Untrue that “every other study” shows the LFD decreases good bacteria. A 2022 MA of 9 clinical trials found the LFD decreased Bifidobacteria, but did not decrease Lactobacillus, Faecalibacterium, or taxa. There was also no decrease in microbiota diversity. (PMID: 35728042)
Also, there is one *long-term* study of the LFD showing no decrease in Bifidobacterium abundance. (PMID: 34431172)
Hope this helps!
I must say- your pecks and biceps are EXTREMELY distracting!
Nonetheless- thank you for the thorough info!
New subbie 😆👏🏾
Is carnivore low fodmap? 😂
Yes
Animal products are the culprit.