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Bloating and Burping and Your Gut… Oh My!

Kim Shapira
February 27, 2023
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 min read
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Let's talk about gas... :)

I've worked with many clients who ask me about excessive gas after eating. They often experience symptoms like burping or bloating... and the truth is that this is not okay! A consistent build-up of gas (caused by the breaking down of bacteria in the carbs that we eat and a bunch of other complicated processes) can lead to damage in the digestive system. This then leads to more severe versions of the same symptoms!

This condition is called SIBO (Small Intestine Bacterial Overgrowth), or sometimes SIFO (Small Intestine Fungal Overgrowth) which is a very similar condition but caused by an overabundance of yeast instead of bacteria. If you experience severe bloating or discomfort after EVERY meal, you may suffer from one of these conditions.

So how do we fix it?

I love working with food. Because food fixes everything. Mindfulness of our diet and the way it affects our digestive system is important for all of us, ESPECIALLY if you are beginning to experience bloating, burping, or discomfort more often. If this is the case, start by eliminating some of these foods from your diet to let your gut heal! Then wait to see if you feel better after a few days or weeks.

Foods to avoid for SIBO

- Potatoes

- Onions

- Garlic

- Corn

- Canned Vegetables

Foods to avoid for SIFO

- Dried Fruits

- Sugary Fruit Juice

- Corn Starch

- White Rice

- Refined / Unrefined Sugar

Some of these might be tough to phase out completely, so of course you can start small. But if you notice yourself feeling much better, it will all be worth it! If the bloating causes severe pain or discomfort, consider asking your doctor to test for SIBO or SIFO.

If you want to a more detailed overview of what goes on in one's body to cause bloating or SIBO/SIFO, I found this article was a quick and informative read.

Trust your gut... Literally!

Woman holding tummy

Kim Shapira

Kim Shapira

dietitian and nutrition therapist.

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