5 Reasons You Bloat More After Age 40

Can you just imagine that feeling? You have just finished a satisfying meal, but 30 minutes or so later you feel bloated, have abdominal cramps, and you feel miserable. All of a sudden your pants feel as if they are two sizes too small and all you want to do is go home and change into some pajamas so you can feel comfortable.  In my worst IBS days, it seems I felt like that most of the time – and that continued for a period of 10 – 15 years. It makes you feel miserable, I know. Sometimes it used to make me feel as if I didn’t want to eat any again for hours – maybe never! Yep! I know that’s dramatic, but sometimes the pain became so intense I would be doubled over in agony.

All of this happened for me before I became a health coach. Once I went to school and started to learn more about these types of issues, I was then able to tackle my own problems. Slowly, as I began to alter my lifestyle and I began to learn more about which foods made me feel good and which foods made me feel exactly like this – bloated and miserable – I began to get really savvy with my own eating. So, several years later, my doctor has now removed the IBS diagnosis from my records. I cannot tell you how relieving it is; how freeing it is to be able to eat and enjoy your foods without fear of repercussions. There are still occasions when I get some cramping, although rarely the kind that makes me want to double over. However, I am able to quickly review what I have eaten, or what I have done, that could have caused this. Nowadays, I am pretty adept at being able to cut through the noise and go right to the culprit. What a freeing feeling that is. And it’s not just for me. This is definitely one of the ways, as a health coach, I help my clients improve their health, their digestion and their lives.

I digress. I want to talk to you about bloating today. So here goes.

Bloating is generally the result of not being able to properly digest foods. These not-so-digested foods feel like they’re just sitting around causing discomfort and a general feeling of being stuffed and “gassy.” Have you or are you experiencing this?

It can happen at any age but if it seems to be more frequent as you’re getting older it can very well be because of your stomach’s reduced ability to produce enough acid for proper digestion.

Normally, when we eat, cells in our stomach release more acid which is important for so many digestive processes like breaking down foods and activating enzymes. Unfortunately, as we age, this process can become less efficient and the result can feel like it’s wreaking havoc on the rest of the digestive system.

Unfortunately, this can have wide-ranging effects on all of our digestion abilities “downstream” and that can result in bloating.

Bloating Reason #1:

Sometimes our bodies are (or become more as we age) sensitive to the fiber in certain fruits or veggies. This can also occur when we introduce new ones into our diet as it may take a while for our body to get used to them.

Pro Tip: Try chewing your vegetables more thoroughly, or lightly cooking or steaming raw ones. If a fruit or veggie seems to be consistently related to bloating try eliminating it for a few weeks and monitor your symptoms.

Bloating Reason #2:

Decreased stomach acid can reduce the activation of a key protein-digesting enzyme “pepsin.” This means that the proteins you eat aren’t broken down as much and they can pass through your system somewhat “undigested”.

Pro Tip: You may consider reducing the amount of animal-based foods you eat and see if that helps you out.

Bloating Reason #3:

One thing that can seriously cause bloating is when your digestive system slows down. Then things seem to be a bit stagnant, just hanging around in there a bit (a lot?) longer than you’d like.

Ginger has been found to help with digestion and reduce nausea for certain people. And peppermint is thought to help your digestive muscles keep pushing food through, so it doesn’t stay in one spot for too long.

Pro Tip: Consider drinking a digestive tea like peppermint or ginger. See my recipe below.

Bloating Reason #4:

All this lack of digesting in your stomach and small intestine puts extra stress on the large intestine. The large intestine is the home of all of your wonderful gut microbes that have SO many functions in the body. The problem is when undigested food enters the large intestine it can feed the not-so-great microbes. These “unfriendly” bacteria produce waste material and gas as a part of their natural metabolism. The more of these microbes you have in your system (they will multiply if they are constantly being fed by undigested food in the large intestine) the more gas that will be produced in the large intestine.

Pro Tip: Try eating more fermented foods. Fermented foods contain probiotics that will feed the good bacteria and microbes in your system to keep the bad guys at bay. This includes things like yogurt, kefir, sauerkraut, and kimchi (as long as these don’t cause bloating for you!). Make sure they’re unpasteurized and contain live cultures. If you cannot tolerate dairy-based yogurt and kefir, dairy-free options are readily available these days – or you could make your own dairy-free versions.

You can also consider taking a probiotic supplement. Just check the label first to make sure it’s right for you. (If you want to know the probiotics I comment below or send me a message.)

Bloating Reason #5:

With reduced stomach acid you also have a reduction of the “activation” of several of your digestive enzymes (protein-digesting pepsin being one of them). In order for certain enzymes to go to work digesting your food, they need to be activated. This usually happens with the assistance of stomach acid.

Pro Tip: You may consider trying an enzyme supplement to assist your body in digesting food while you work on reestablishing your own production of stomach acid (a healthy diet and lifestyle can do this!). But before you do make sure you read the labels because some of them interact with other supplements, medications, or conditions, and may not be safe for long-term use. Again, if you want to know my favorite, comment below or email me.

Conclusion:

You can try the “pro tips” I’ve given you in this post. Maybe you’d prefer working with a practitioner on an elimination diet to get to the bottom of which foods you may be sensitive to? If bloating is a serious problem you should see your doctor or alternative health care practitioner. Or, consider getting on a free call with me so that we can talk about your digestive issues and let me give you a couple of suggestions to set you on the right track. Schedule >>here<<. 

 

 

References:

http://www.precisionnutrition.com/all-about-menopause

https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/

http://www.precisionnutrition.com/elimination-diet

https://nccih.nih.gov/health/peppermintoil

https://nccih.nih.gov/health/ginger