Do you ever wonder where you positive emotions went?

If your optimistic outlook on life has soured, then you should know that – beyond psychological approaches – nutrition plays a key role in maintaining your moods.

Here are some nutrients to research and test:

Amino Acids

As protein’s essential building blocks, amino acids play a key role in helping your brain function properly. When you aren’t getting enough amino acids in your diet, you may begin to feel depressed, unfocused, and sluggish.

B Complex Vitamins

According to a study conducted in 2009, more than a quarter of all older women diagnosed with severe depression were deficient in B complex vitamins, suggesting that these are far more important for our mental health that anyone previously realized.

Vitamin D

Vitamin D deficiencies have not only been linked to depression, but to autism and dementia as well. The easiest time to become vitamin D deficient is during the fall and winter months, when we’re receiving less sunlight. According to the National Institutes of Health, adults need 600 IUs of vitamin D per day.

Continue reading…

Snack Box Diet Vegetables

Could it be that we really are eating too many processed foods?

I would say yes!

But what is the alternative?

Is getting back to nature one of them?

For a long time the question has been posed that staying along the lines of “Can eating like Neanderthal or an ape improve our health?”

When we see how many diseases there are apparently connected to high cholesterol and blood pressure –  we’re told that the numbers of these diseases are on the increase day by day. It does rather raise the issue about whether or not our current western diet is actually a major factor or cause, of these cardiovascular diseases such as hypertension, stroke and diabetes.

Paying the Price

That of course leads us onto the second question: “Are we paying the price for eating all these processed foods?”

Dietician Lyn Garton was responsible for taking ten volunteers on a journey back to our culinary roots, where she took a leaf out of our ancestors’ cookbooks, just to see what impact a comparatively short few days of eating much healthier food would have on reducing the risk of fatal illnesses, as mentioned above.

At the end of the test, biological markers for cholesterol and hypertension were measured to see how successful this test was. After the twelve day test, the groups total cholesterol fell by over 23%, and there was a marked decrease in the amount of sodium levels. From all of this, we can conclude that simply by introducing changes into our diet, by moving away from processed foods towards more healthily organically based foods, our health can be dramatically improved.

All the volunteers used in this test were chosen because they had above-average levels of cholesterol, according to the doctors, ranging from between 5 and 6.8. Also the test group confessed that they were eating diets which had very few fruits and vegetables, and were probably very high in trans-fats and many of them were confessing a life of fast, processed food.

Now obviously, the dramatic results from this test were slightly skewed because the volunteers were following a diet that had 5kg of fruit and vegetables a day, which with a balanced controlled carbohydrate diet would prove unnecessary, and in fact the pressures of our modern lives would probably make this totally impractical.

The Value of Good Vegetables.

However, what it does show is that if you want to lower your triglycerides levels then cutting down on processed foods and re-introducing vegetables, nuts and certain fruits into your diet would make that possible.

Here is just a small sample:

• Apples
• Apricots
• Asparagus
• Avocado
• Bananas
• Blueberries
• Broccoli
• Cabbage
• Carrots
• Cashews
• Cauliflower
• Cherries
• Courgettes
• Dates
• Figs
• Grapes
• Hazelnuts
• Honey
• Kiwi fruit
• Mange toutes
• Mangoes
• Melons
• Mushrooms
• Olives
• Paw-paws
• Peaches
• Peanuts
• Pears
• Peas
• Peppers
• Plums
• Radishes
• Raspberries
• Satsumas
• Spring Onions
• Strawberries
• Sugar-snap peas
• Summer Cabbage
• Tomatoes
• Walnuts
• Watercress

To name but a few!

Many of these are allowed on The Snack Box Diet and would add a tasty addition to what you may be eating already.

As we’ve said before, variety is something to aim for in any diet – the more the merrier.

Scientists have long linked oedema, arthritis and inflammatory bowel disease with inflammation. Only recently the medical community has implicated the process to diabetes, certain cancers and other unsolvable degenerative conditions. The latest research links heart disease more to various inflammatory conditions than to high cholesterol. Researchers are doing their best to come up with anti-inflammatory drugs and other cures for this inflammation.

Rather than try to find a cure, it might be wise to find out what causes inflammation and stop the cause rather than look for a cure. There are many things that cause inflammation in the body: viral and bacterial infections, surgery, a bruise, a broken bone, allergies, vaccinations, high blood pressure, oestrogen therapy, smoking, obesity, chronic fatigue, and dental problems, among others.
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Biggest Offender

One of the biggest offenders of inflammation is ingestion of sugar. By sugar I mean table sugar, brown sugar, raw sugar, turbinado sugar, honey (even raw), maple sugar, corn sweetener, dextrose, glucose, fructose and any other word that ends in an “ose”, barley malt, rice syrup, liquid cane sugar, concentrated fruit juice and others. Don’t be fooled by the name organic when it applies to sugar. Sugar is sugar, organic or not, and the following will explain exactly what can happen in the body when you eat as little as two teaspoons.

Every time a person eats as little as two teaspoons we can upset our body chemistry and disrupt homeostasis, the wonderful balance in the body needed for maintenance, repair and life itself. One of the many changes this upset body chemistry causes is for our minerals to change relationship to each other.(1)(2)

No mineral is an island: minerals can only function in relation to each other. When one of the mineral levels drops in the blood stream, it’s a sure thing that other minerals cannot function as well and can become toxic or deficient.

Although calcium and phosphorus give structure to our bodies through the formation of bones and teeth, most minerals function primarily as catalysts in enzyme systems within the cells and body fluids. As enzyme catalysts, the minerals are able to help our bodies grow and maintain themselves, regulate our body processes and supply us with energy. When there are very slight changes from the normal mineral composition inside the cell, this alteration may result in profound physiological consequences, without making any appreciable difference on the total mineral makeup of the body as a whole.(3)

Enzymes

One of the body processes for which enzymes are important is digestion. Enzymes help us break our food down into simple product which can then move easily from the digestive tract to the bloodstream. Enzymes break down fat to fatty acids, carbohydrates to simple sugar and protein into first, polypeptides and then into amino acids. Unfortunately enzymes can not function without minerals. You can deplete the enzymes when you eat sugar. Therefore, when the enzymes cannot function well, all of the protein in the food does not digest. This protein gets into the blood stream as partially digested protein, or polypeptides.(4,5)

Dr William Philpott, in his book BRAIN ALLERGIES says, “One of the most important systemic functions of the pancreas is to supply proteolytic enzymes (enzymes from the pancreas that aid in the digestion of proteins into polypeptides and then amino acids) which act as regulatory mechanisms over inflammatory reactions in the body. Poor digestion of proteins to amino acids occurs as a consequence of insufficient pancreatic proteolytic enzymes. As a result, unusable inflammation evoking protein molecules are absorbed through the intestinal mucosa and circulate in the blood, reaching tissues in partially digested form.

The medical community rejected this concept for years. As the old saying goes, first they ignore it, then they ridicule it, then they call it their own. Well, that is just what they have done. They call it the leaky gut syndrome, gut permeability and/or food allergy. As partially digested protein molecules (peptides), the immune system, which protects us from foreign invaders, sees these protein molecules as foreign invaders and responds the only way it knows how with inflammation. Depending on where this partially digested protein goes in the body, inflammation can set in any organ or tissue.(6)

This foreign matter, or partially digested protein, is in particles too large to be utilized by the cells. They can not get into the cell and function. This form of food allergy can cause havoc in our blood stream.(7) One of the things these particles can do is cause the classic symptoms of allergy, the inflammatory response, the runny eyes, sinusitis, sneezing and scratchy throat.(8),(9) These particles can go to the joints, tissues or bones and cause arthritis.(lO),(ll). They can go to the nervous system and cause multiple sclerosis.(l2) Medical research shows that this foreign matter can go to the skin and cause psoriasis,(13) hives,(14), and eczema.(15) The inflammatory process takes place in all these diseases.

Acne and Water Retention

From my clinical experience, acne and water retention also are caused by food allergy. Ulcerative colitis and Crohn’s disease are also caused by undigested protein.(16) The nonusable protein can go anywhere in the blood and cause problems. At this time our immune system looks at this undigested food as a foreign invader, and our immune system comes to our defence and removes this foreign protein from our blood.(l7),(l8)

When we consume sugar over and over, we weaken our body tissues, our white blood cells and our immune system.(l9),(20) Our white cells and other tissues need protein to function optimally. The cells can not get the correct protein when it is not digested and assimilated properly.

When our body tissues and immune system are weak, we can not fend off foreign invaders. Not only are we now susceptible to degenerative diseases but also infectious diseases. Whatever infectious disease we will get depends on what bacteria or virus is in the environment, and the weakness in our genetic blueprint determines what tissue will be affected and to which degenerative disease we are susceptible.

Too Much…

Sugar in the amount that we eat today (over 150 lbs, or over 1/2 cup a day,) continually upsets our body chemistry, causes the inflammatory process and leads to disease. The less sugar you eat, the less inflammation, and the stronger the immune system to defend us against infectious and degenerative diseases.

So what is there left to eat that is sweet? Lots. Whole fruits are healthy foods for healthy people. Melons and berries have the least amount of sugar. A glass of grape, orange or apple juice has the same amount of sugar as a soft drink of the same ounces and is just as detrimental. So eat your fruit whole. A mashed sweet potato is also a sweet food and is great mixed with carob or coconut milk and grated coconut. Eat just a small portion for a low carb diet. Some whipped cream with vanilla is a great topper for fruits or sweet potatoes.

For more information on sugar’s detrimental affects, a great sugarfree recipe and more on inflammation go to www.nancyappleton.com This information came from three of Dr. Appleton’s books: STOPPING INFLAMMATION, LICK THE SUGAR HABIT and LICK THE SUGAR HABIT SUGAR COUNTER.

Author:
Nancy Appleton, Ph.D.

References

1. Dr. Albrech, 1897, University of Missouri, found that minerals worked in relation to each other in the soil, then later realized that this was the same in the body.

2. Eck, Paul, Analytical Research Lahs Inc., 2338 West Royal Palm Road, Suite F,Phoenix, Arizona, 85021.

3. Ashmead, Dewayne. CHELATED MINERAL NUTRITION, Huntington Beach, Calif.; International Institute of Natural Health Sciences, Inc., 1979.

4. Ratner B.G and Gruehl, H.L. “Passage of Native Proteins through the Normal Gastrointestinal Wall”. JOURNAL OF CLINICAL INVESTIGATION, 1934; 13:517.

5. Warshaw, A.L., Walker, W.A. and K.J. Isselbacher. “Protein Uptake by the Intestine: Evidence for Absorption of Intact Macromolecules. GASTROENTEROLOGY, 1974;;66:987

6. Philpott, W.. BRAIN ALLERGIES. New Canaan, Conn.; Keats Publishing Inc., 1980.

7. Paganelli, R., Cavagni, G. and Francesco Pallone. “The Role of Antigenic Absorption and Circulating Immune Complexes in Food Allergy.” ANNALS OF ALLERGY. 57;1986:330_336.

8.Taylor b., Norman A.P, Orgel H.A. et al., “Transient IgA Deficiency and Pathogenesis of Infantile Atopy.” LANCET 1973;2:11

9. Stevens, W.J., and C.H. Bridts. “IgG_containing and IgE_containing Circulating Immune Complexes in Patients with Asthma and Rhinitis.” JOURNAL OF ALLERGY AND CLINICAL IMMUNOLOGY. 1979;63:297.

10. Catteral, W.E. “Rheumatoid Arthritis Is an Allergy.” ARTHRITIS NEWS TODAY, 1980.

11. Darlington, L.G., Ramsey N.W. and J.R. Mansfield. “Placebo_Controlled, Blind Study of Dietary Manipulation Therapy in Rheumatoid Arthritis.” LANCET, Feb. 6, l986. 236_238.

12. Jones, H.D., “Management of Multiple Sclerosis.” POSTGRADUATE MEDICINE. May 1952;2:415_422.

13. Douglas, J.M.. “Psoriasis and Diet.” WESTERN JOURNAL OF MEDICINE 133 (Nov. 1980)450

14. Brostoff J., Carini C., Wraith D.G. et al. “Production of IgE complexes by allergen challenge in atopic patients and the effect of sodium cromoglycate.” LANCET 1979;1:1267

15. Jackson, P.G., Lessof M.H., Baker, R.W.R., et al. “Intestinal permeability in patients with eczema and food allergy.” LANCET. 1981;1:1285

16. Wright, R., Truelove, S.C. “Circulating Antibodies to Dietary Proteins in Ulcerative Colitis.” BRITISH MEDICAL JOURNAL. 1965;2:142

17. Kijak, E., Foust, G. and R. Steinman “Relationship of Blood Sugar Level and Leukocytic Phagocytosis.” SOUTHERN CALIFORNIA STATE DENTAL

ASSOCIATION JOURNAL 32;9 (Sept.1964).

18. Sanchez, A., et al. “Role of Sugars in Human Neutrophilic Phagocytosis.” AMERICA et al., AMERICAN JOURNAL OF EPIDEMIOLOGY. r1992;135(8):895_903 N JOURNAL OF CLINICAL NUTRITION. Nov. 1973. 1180_84

19. Selye, H. THE STRESS OF LIFE. San Francisco: McGraw_Hill, 1978

20. Editorial. “Depression, Stress and Immunity.” LANCET I, (1987) 1467_1468.

21. PSYCHOSOMATIC MEDICINE. 49:435 & 450. (Sept._Oct. 1987).

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How Our Bodies Get Energy

Do you know how your body gets the energy it needs and what it does with it?

Like many people, you will probably have an idea but no real details about how our bodies get and use the food we eat. So here’s a quick resume covering the two most misunderstood hormones our bodies use.

Knowing about these will give you an insight about how our bodies convert what we eat into energy and what happens to the excess ‘energy’ our bodies produce. More importantly, it will show you just how you can gain more control over what your bodies does with what you eat and how by having that knowledge, you can get the most from the Snack Box Diet through evening out your eating habits.

Where we get our Energy

Glucose is a simple sugar that provides energy to all of the cells in your body. Your cells then take in glucose from your blood and break it down for energy.

For instance, brain cells and red blood cells rely solely on glucose for fuel. The glucose in your blood comes from the food you eat.

When you eat, food gets metabolised via your intestines and is distributed through the bloodstream to the cells in your body. In all conditions your body tries to keep the supply of glucose constant, maintaining as consistent as possible glucose concentration in the blood. If it did not do this [private_silver](as in diabetes for example) your cells would have too much glucose right after a meal (particularly one that is high in carbohydrates) and starve in between meals and during sleep.

When you have an excess of glucose, your body stores this in your liver and muscles by making glycogen, long chains of glucose. Conversely, when glucose is in short supply, your body mobilizes glucose from stored glycogen and/or stimulates you to eat food.

To maintain this constant blood-glucose level, your body uses two hormones – insulin and glucagon. These are produced in your pancreas and have opposite actions.

The Pancreas

Your pancreas is formed from clusters (Islets) of alpha and beta endocrine cells. The beta cells secret insulin and the alpha cells secret glucagons. Both these secretions are protein hormones made up of amino acids.

What Insulin Does

Insulin is used by almost all of your body’s cells, but it’s most active in the liver, fat and muscle cells. Insulin has the following effect:-

• Inhibits the liver and kidney cells from making glucose from intermediate compounds of metabolic pathways (gluconeogenesis)
• Causes the liver and muscle cells to store glucose in glycogen
• Stimulates fat cells to form fats from fatty acids and glycerol
• Causes the liver and muscle cells to make proteins from amino acids

Insulin production is the signal for the body to store energy (as fat). It does so by reducing the concentrations of glucose, fatty acids and amino acids in the bloodstream.

What Glucagon Does

Now when you don’t eat or eat food that have a very low glycemic index  (Are low in carbs), your pancreas releases glucagons instead which causes your body to produce glucose… Glucagon acts on the same cells as insulin, but has the opposite effects in that it:

• Stimulates the liver and muscles to break down stored glycogen (glycogenolysis) and release the glucose
• Stimulates gluconeogenesis in the liver and kidneys

The action of glucagon is opposite to insulin in that glucagon mobilizes glucose stored inside your body and increases the level of glucose in your blood, thus stopping your blood glucose levels from falling dangerously low.

How Insulin and Glucagons Work as a Tag Team

Under normal circumstances, the levels of insulin and glucagon are effectively counter balanced.

When you eat, your body metabolises the food quite rapidly and registers the presence of glucose, fatty acids and amino acids absorbed from the food. This causes the pancreatic beta cells to release insulin into your blood and inhibit the pancreatic alpha cells from secreting glucagon.

As the levels of insulin in your blood begin to rise they act on the liver, fat and muscle cells in particular causing them to absorb the incoming molecules of glucose, fatty acids and amino acids. The insulin acts to prevent the concentration of glucose, fatty and amino acids from increasing too greatly in the bloodstream.

In this way, your body maintains a steady blood-glucose concentration. This action occurs when you eat a properly balanced diet as opposed to the high carb diet of today. Unfortunately, where the diet is high in carbs (or there is just too much food) it has to go somewhere and inevitably, it is deposited as fat in just where you don’t want it to go.

Between meals, or when you are sleeping, your body senses that it is effectively starving. However your cells still need a supply of glucose to keep going. So while in this condition, the slight drops in blood-sugar level stimulate glucagon secretion from the alpha cells in the pancreas and in turn inhibit the release of insulin.

This causes glucagon levels in the blood to rise and start acting on the liver, muscle and kidney cells to mobilize glucose from glycogen to make glucose that’s then released into your blood. Such action prevents the blood-glucose levels from falling too much.

This change occurs many times throughout the day with the secretion of either insulin or glucagons helping to keep your blood-glucose level relatively constant, typically in the range of 90 mg per 100 ml of blood.

However, seeing as the secretion of the pancreas lag behind the blood glucose levels, the action of eating large quantities of high carb food will drastically disturb this. Simply put, when the blood glucose level is overly high more quantities of insulin will be produced than are needed as the glucose will have been dealt with. So more glucose will have been absorbed than was necessary. This will cause a dip in the blood glucose level causing us to feel a lack of energy and trigger a production of glucagon.

Sunday Lunch Syndrome

This is something I call the “after Sunday lunch syndrome” as it is most often seen after a big meal. You will most likely have noticed that 30 – 60 minutes after eating far too much (as in a typical Sunday lunch) and then not moving a great deal either, you tend to feel really sleepy and quite soon many will also start to get the munchies and go looking for that last roast potato or piece of pie. In fact the body is wanting anything that will get the blood sugar up again – and so the cycle continues…

What Can You Do?

Well, the most obvious first step is to cut down on foods with a high level of carbohydrates in them.

The nest thing would be to even out the amount you eat by eating smaller quantities more regularly throughout the day.

Just by taking these two small steps in cahnging what and how you eat will make a masive difference to how your body reacts to what you eat. And that will be shown by improved or more even energy levels and slowing down or even reversing the process of fat gain.  I.E. You will start to lose fat instead of putting it on.[/private_silver]

Daily Choices Matter

Studies have shown that each day we make as many as 200 food choices.

Those choices are influenced by many things, even the people we are eating with. While the individually choices may be quite small When you add them together their actual contribution to our health and well being can make a huge difference.

You’ll probably notice that many of our members questions are about small things. They seem to hone in on the details. Yet quite often people say – “Surely, if I just take care of the big things then I don’t really need to worry about the small things?”

Which on the dace of it seems fine. But when you analyse anything, the big things are made up of lots of small things. Meaning that If you take care of the detail in your diet, then each of those things that you take care of will add up and make the big things far more effective.

Here’s a just some of those small things that you might like to consider:

Check the Ingredients

Firstly, when you go to the supermarket or your local shop to stock up, look down the ingredients list to make sure you avoid eating foods that have got artificial sweeteners, MSG and a whole range of additives and colorants. These are the things that many manufacturers have to put into their food in order to put back the flavour and vitamin content that their processing has processed out.

Secondly, try as much as possible to use organically sourced and grown produce.

By sticking to organic (from a reputable producer), you know that you are not going to be eating and digesting pesticides, phosphates, all kinds of hormones and all the other things that commercial food producers use in order to overcome the problems that their fast-food production line cause.

It’s making those healthy choices, the small ones, that all add up to a much healthier lifestyle.

And it’s not just what you eat!

It’s Not Just What You Eat

A small choice you can make every day is just to take the elevator to get up two floors, or take the stairs. Taking two flights of stairs briskly will do far more for your heart than taking the elevator, that’s for sure.

Doing that five or six times a day, is just like jogging to the top of a ten-storey building!

It’s those type of small changes that I’m talking about, those small changes can make a really big difference.

The reason for making those choices is clear.

In Europe, the U.S.. Australia and in fact most of what would be considered the western world, its poor lifestyle choices that (e.g. what we choose to eat, to exercise, etc) account for the leading causes of death. Things like cancer, heart disease, diabetes and the rest.

In fact, the WHO (World Health Organization), in one it’s previous World Cancer Report, have said that the rates of cancer would increase by 50 percent over the next 15 years. Statistics like that are cause for concern.

However, all is not doom and gloom as WHO also suggests that at least a third of the cases could be prevented by folk making better lifestyle choices.

No Need to Make Huge Sacrifices

Some folk think that in order to make these changes they have to make a lot of sacrifices. But in reality, this is just not so.

If you think about it, it won’t cost you much at all to take the stairs (often times it’s quicker than taking the lift). In fact just 20 or so minutes of exercise a day can make the difference .

And to eat organic may cost you a little more each month, but these are all a small price to pay in exchange for a long, healthy, active and sickness free life.

Any change of diet – particularly one that involves as drastic move away from high levels of carbohydrates as The Snack Box Diet one does, are bound to cause some sort of resistance from the body as it gets used to it’s new regime.

For many people, the fact that they are no longer eating vast quantities of pap and mush means that their digestive system actually has less to do.  It’s no wonder then that it slows down and so going to the toilet becomes less frequent.
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In real terms, the slowing down happens a little behind the  reduction in food eaten, so for a time it can seem that you’re not going to the toilet as you think you should.  At the same time the digestive system – used to having to work overtime – can for the first few days ‘over process’ the food that you’ve eaten.

This means that not only is the quantity of poop reduced but that which eventually does come out the other end is drier and harder than what may be normal for you.

This is not true constipation – it’s more the body retuning to another way of working.

That said, whilst constipation is rare when following a diet like this properly, it’s not unknown, so worthy of further gentle help.

One of the first things to do is to make sure you are drinking enough fluids as dehydration and constipation are firm friends.

Also, make sure you are eating a reasonable amount of fibre. That’s obvious but sometime we forget.[/private_silver]

Each day we make as many as 200 food choices.

These are influenced by many things, even the folk we’re eating with.Even though each of those choices may only represent a small contribution to our final health – they all add up to making an immense difference.

It’s a fact that many folk on diets don’t take enough notice of how much fibre they eat. If this is left to the extreme it can cause many problems.

However, as we will see from this short article, the remedy is simple and effective.

Should you eat fibre?

According to dieticians in the UK, their recommendation is that people should be eating between 18-24 grams of fibre a day. However, a recent survey sponsored by one of the large supermarkets has shown that the average UK intake is just 12grams. So the question is: can changing your diet and increasing your fibre give your digestive system a new lease of life?

Studies have shown that one way of decreasing colon cancer is to ensure that the food travelling from the mouth through the digestive system to the anus, when kept on the move, will prevent potentially harmful waste products from being easily absorbed. In a recent test – Dr Mark McAlindon, who is a consultant gastro-entroologist at the Royal Halampshire Hospital in Sheffield, carried out a recent test showing that increasing fibre can indeed quite dramatically change the way our bodies handle food.

The Test

In his test, he took two lorry drivers, who both had a high-fat, low-fibre diet, and tracked their bowel movement as they took one of their international journeys from Southampton to Turin. They were given a special pill which was used to measure the transit time of the food as it passed through the digestive system.

Before the diet, it took Don 22 hours and 39 minutes to allow the pill to go through his digestive system. Wolfgang, however, took an amazing 42 hours and 25 minutes. For the next ten days the truckers were given a diet that ensured that 50grams of fibre was consumed each day. The test was carried out again with both drivers showing a significantly quicker transit time. After increasing their fibre intake, the time taken for the pill to pass through their digestive systems had been reduced to an average of nearly 21 hours.

One of the things to bear in mind here, though, is that the two guys who were chosen to do this test do have a job that involves them sitting down for most of their working day. There is a direct correlation with how active you are as to how quickly your digestive system works. It should also be borne in mind that they were given 50g of fibre a day whereas the recommended allowance is between 18-24g per day.

Please do see our article on Fibre, available from the website.

Without exception – everyone has gas and normally they eliminate it by burping or passing it through the rectum.  However, many people think they have too much gas when they really have normal amounts.  Most people produce about 1 to 2 litres a day and pass gas about 10 – 15 times a day.

Gas is made primarily of odourless vapours—carbon dioxide, oxygen, nitrogen, hydrogen, and sometimes methane. The smelly, rather unpleasant, odour of flatulence comes from bacteria in the large intestine that release small amounts of gases that contain sulphur.

Although having gas is common, it can be uncomfortable and embarrassing. Understanding causes, ways to reduce symptoms, and treatment will help most people find relief.

What causes gas?

Gas in the digestive tract (that is, the oesophagus, stomach, small intestine, and large intestine) comes from two sources:

Swallowed Air

Air swallowing (aerophagia) is a common cause of gas in the stomach.  Everyone swallows small amounts of air when eating and drinking.  However, eating or drinking rapidly, chewing gum, smoking, or wearing loose dentures can cause some people to take in more air.

Burping, or belching, is the way most swallowed air — which contains nitrogen, oxygen, and carbon dioxide — leaves the stomach.  The remaining gas moves into the small intestine, where it is partially absorbed.  A small amount travels into the large intestine for release through the rectum.  (The stomach also releases carbon dioxide when stomach acid and bicarbonate mix, but most of this gas is absorbed into the bloodstream
and does not enter the large intestine.)

Breakdown of Undigested Foods

The body does not digest and absorb some carbohydrates (the sugar, starches, and fiber found in many foods) in the small intestine because of a shortage or absence of certain enzymes.

Another reason is that the modern diet encourages us to eat too much refined  food and so we overload our digestive system.

What you don’t digest properly you eliminate in one form or another – and that may be gas…

This undigested food then passes from the small intestine into the large intestine, where normal, harmless bacteria break down the food, producing hydrogen, carbon dioxide, and, in about one-third of all people, methane.  Eventually these gases exit through the rectum.

People who make methane do not necessarily pass more gas or have unique symptoms.  A person who produces methane will have stools that consistently float in water.  Research has not shown why some people produce methane and others do not.

Foods that produce gas in one person may not cause gas in another. Some common bacteria in the large intestine can destroy the hydrogen that other bacteria produce.  The balance of the two types of bacteria may explain why some people have more gas than others.

Which foods cause gas?

Most foods that contain carbohydrates can cause gas.  By contrast, and good news for LowCarbers is the fact that fats and proteins cause little gas.

Sugars

The sugars that cause gas are raffinose, lactose, fructose, and sorbitol.

Raffinose

Beans contain large amounts of this complex sugar.  Smaller amounts are found in cabbage, brussels sprouts, broccoli, asparagus, other vegetables, and whole grains.

Lactose

Lactose is the natural sugar in milk.  It is also found in milk products, such as cheese and ice cream, and processed foods, such as bread, cereal, and salad dressing.  Many people, particularly those of African, Native American, or Asian background, normally have low levels of the enzyme lactase needed to digest lactose after childhood.  Also, as people age, their enzyme levels decrease.  As a result, over time, people may experience
increasing amounts of gas after eating food containing lactose.

Fructose

Fructose is naturally present in onions, artichokes, pears, and wheat. It is also used as a sweetener in some soft drinks and fruit drinks.

Sorbitol

Sorbitol is a sugar found naturally in fruits, including apples, pears, peaches, and prunes.  It is also used as an artificial sweetener in many dietetic foods and sugarfree candies and gums.

Starches

Most starches, including potatoes, corn, noodles, and wheat, produce gas as they are broken down in the large intestine.  Rice is the only starch that does not cause gas.

Fiber

Many foods contain soluble and insoluble fiber.  Soluble fiber dissolves easily in water and takes on a soft, gel-like texture in the intestines.  Found in oat bran, beans, peas, and most fruits, soluble fiber is not broken down until it reaches the large intestine, where
digestion causes gas.

Insoluble fiber, on the other hand, passes essentially unchanged through the intestines and produces little gas.  Wheat bran and some vegetables contain this kind of fiber.

What are some symptoms and problems of gas?

The most common symptoms of gas are flatulence, abdominal bloating, abdominal pain, and belching. However, not everyone experiences these symptoms.  The determining factors probably are how much gas the body produces, how many fatty acids the body absorbs, and a person’s sensitivity to gas in the large intestine.

Belching

An occasional belch during or after meals is normal and releases gas when the stomach is full of food. However, people who belch frequently may be swallowing too much air and releasing it before the air enters the stomach.

Sometimes a person with chronic belching may have an upper GI disorder, such as peptic ulcer disease, gastroesophageal reflux disease (GERD), or gastroparesis.

Occasionally, some people believe that swallowing air and releasing it will relieve the discomfort of these disorders, and this person may intentionally or unintentionally develop a habit of belching to relieve discomfort.

Gas-bloat syndrome may occur after fundoplication surgery to correct GERD.  The surgery creates a one-way valve between the oesophagus and stomach that allows food and gas to enter the stomach but often prevents normal belching and the ability to vomit.  It occurs in about 10 percent of people who have this surgery but may improve with time.

Flatulence

Another common complaint is passage of too much gas through the rectum (flatulence).  However, most people do not realize that passing gas 14 to 23 times a day is normal.  Too much gas may be the result of carbohydrate malabsorption.

Abdominal bloating

Many people believe that too much gas causes abdominal bloating.  However, people who complain of bloating from gas often have normal amounts and distribution of gas.  They actually may be unusually aware of gas in the digestive tract.

Doctors believe that bloating is usually the result of an intestinal disorder, such as irritable bowel syndrome (IBS).  The cause of IBS is unknown, but may involve abnormal movements and contractions of intestinal muscles and increased pain sensitivity in the intestine.  These disorders may give a sensation of bloating because of increased
sensitivity to gas.

Any disease that causes intestinal inflammation or obstruction, such as Crohn’s disease or colon cancer, may also cause abdominal bloating.  In addition, people who have had many operations, adhesions (scar tissue), or internal hernias may experience bloating or pain.
Finally, eating a lot of fatty food can delay stomach emptying and cause bloating and discomfort, but not necessarily too much gas.

Abdominal Pain and Discomfort

Some people have pain when gas is present in the intestine.  When pain is on the left side of the colon, it can be confused with heart disease.  When the pain is on the right side of the colon, it may mimic gallstones or appendicitis.

What diagnostic tests are used?

Because gas symptoms may be caused by a serious disorder, those causes should be ruled out.  The doctor usually begins with a review of dietary habits and symptoms.  The doctor may ask the patient to keep a diary of foods and beverages consumed for a specific time period.

If lactase deficiency is the suspected cause of gas, the doctor may suggest avoiding milk products for a period of time.  A blood or breath test may be used to diagnose lactose intolerance.

In addition, to determine if someone produces too much gas in the colon or is unusually sensitive to the passage of normal gas volumes, the doctor may ask patients to count the number of times they pass gas

Careful review of diet and the amount of gas passed may help relate specific foods to symptoms and determine the severity of the problem.

Because the symptoms that people may have are so variable, the physician may order other types of diagnostic tests in addition to a physical exam, depending on the patient’s symptoms and other factors.

How is gas treated?

Experience has shown that the most common ways to reduce the discomfort of gas are changing diet, taking medicines, and reducing the amount of air swallowed.

Diet

Doctors may tell people to eat fewer foods that cause gas.  Which is an obvious first step.

Obviously, foods you’re sensitive too would be a good second step although, for some people this may mean cutting out foods such as fruits and vegetables,  milk products, and others.

Some doctors may also suggest limiting high-fat foods to reduce bloating and discomfort.  This helps the stomach empty faster, allowing gases to move into the small intestine.

Unfortunately, the amount of gas caused by certain foods varies from person to person.  Effective dietary changes depend on learning through trial and error how much of the offending foods one can handle.

The most effective method is to move to a high protein diet – most LowCarb regimes will work although your body my be more suited to one more than another.

Nonprescription Medicines

Although we would not recommend it, some health professionals may suggest using nonprescription, over-the-counter medicines that are available to help reduce symptoms, including antacids with simethicone.  Digestive enzymes, such as lactase supplements, actually help digest carbohydrates and may allow people to eat foods that normally cause gas.

Antacids, such as Mylanta II, Maalox II, and Di-Gel, contain simethicone, a foaming agent that joins gas bubbles in the stomach so that gas is more easily belched away.  However, these medicines have no effect on intestinal gas.  Dosage varies depending on the form of medication and the patient’s age.

The enzyme lactase, which aids with lactose digestion, is available in caplet and chewable tablet form without a prescription (Lactaid and Lactrase).  Chewing lactase tablets just before eating helps digest foods that contain lactose.  Also, lactose-reduced milk and other products are available at many grocery stores (Lactaid and Dairy Ease).

Beano, an over-the-counter digestive aid, contains the sugar-digesting enzyme that the body lacks to digest the sugar in beans and many vegetables.  The enzyme comes in liquid and tablet form.  Five drops are added per serving or 1 tablet is swallowed just before eating to break down the gas-producing sugars. Beano has no effect on gas caused by lactose or fiber.

Prescription Medicines

Doctors may prescribe medicines to help reduce symptoms, especially for people with a disorder such as IBS.

Reducing Swallowed Air

Those who have chronic belching should find ways to reduce the amount of air swallowed. Recommendations are to avoid chewing gum and to avoid eating hard candy.  Eating at a slow pace and checking with a dentist to make sure dentures fit properly should also help.

Conclusion

Although gas may be uncomfortable and embarrassing, it is not life-threatening.  Understanding causes, ways to reduce symptoms, and treatment will help most people find some relief.

But you should take note of it, as it is a sure sign that what you’re eating is not totally suited to what your body wants.

Points to remember