Photo by toehk

Maybe you’re embarrassed. Maybe you’ve been too polite to ask me. Whatever the reason, know that you’re not alone.

The number of questions I get from people about bloating, gas and other digestive problems is not small, and since it is a sensitive subject I’m sure the questions I get represent just a fraction of those of you with concerns.

It’s not uncommon to experience digestive discomfort when you change your diet. For one thing, any drastic change in eating can be a shock to your system, even if it’s for the better. Also vegetables, legumes and other healthy foods contain a number of nutrients such as oligosaccharides, soluble fiber and natural sugars like fructose that can produce excess gas in the intestine.

Fortunately there are several things that can help prevent the embarrassment and discomfort that can be caused by eating these foods. However it is important to remember that everyone’s digestive environment is unique and different things will work for different people. This means you’ll need to experiment with the following tactics in order to identify what works best for you.

How To Prevent Gas and Digestive Problems

1. Chew thoroughly

When food reaches your intestine that has been only partially digested the bacteria in your gut cause the food to ferment, producing a substantial amount of (smelly) gas. More chewing helps your stomach acids do their job more effectively and can dramatically reduce the bacterial gas that gets formed.

Chewing is even more important when you’re eating vegetables and high-fiber foods, because they are more difficult to breakdown in your mouth and stomach than, say, a slice of Wonder Bread. This means you need to grow accustomed to chewing each bite of food more than you did for processed foods.

2. Take smaller bites

For the same reason it is important to chew, taking smaller bites can help ensure that large chunks of food do not reach your intestine undigested. People who take smaller bites also tend to eat slowly, which helps prevent overeating—another cause of poor digestion.

3. Don’t get too full

Overloading your stomach will eventually overload your gut, which can prevent proper digestion and cause discomfort. Both chewing and taking smaller bites can help with this, but there are many tricks you can use to eat less without noticing if this is a problem for you.

4. Eat balanced meals

On a similar note, you don’t want to overload your gut with one kind of food. If all you’re eating is a giant mound of vegetables for dinner and you’re having trouble digesting it, try balancing out your meal with more protein and fat. These will enable you to feel satisfied with a smaller volume of food (remember point #3), as well as decrease the load of any one nutrient that may be causing problems.

5. Increase vegetable and fiber intake gradually

Going from fast food every day to lots of vegetables can be shocking to your system. The bacterial environment in your gut is accustomed to a certain flow of nutrients, and drastically changing this can cause gas and bloating. Your gut can acclimate to a new diet over time, and the key to avoiding discomfort is to make changes gradually. If you’re really struggling with all that broccoli, cut back a little and see if it helps. Once you’re comfortable you can try adding more if you like.

6. Experiment with probiotics

Most of the gas in your intestine is produced by bacteria, but there are also strains of bacteria that have the opposite effect. Adding probiotic foods to your diet can help populate your gut with helpful bacteria that can ease digestion and reduce gas. There are several strains of probiotic bacteria, and research suggests that different strains work better for different people. Experiment with different kinds, and when you find one that works stick with it to maintain the benefits.

Examples of probiotic foods are yogurt, sauerkraut, kimchi, kombucha and miso. Keep in mind that when you cook these foods you will kill some of the active bacteria, so try to eat them raw whenever possible. I did an entire Summer Tomato Live episode on probiotics if you’d like to learn more.

7. Soak your beans

Beans are infamous for producing excess intestinal gas, but proper preparation can mitigate this problem. Instead of buying canned beans, get dry beans and soak them for at least six hours before cooking them. Soaking beans and discarding the soaking water eliminates the majority of the oligosaccharides that cannot be digested, reducing bacterial fermentation and intestinal gas.

8. Eliminate wheat

Some people have chronic stomach problems that are caused by food intolerance. Wheat sensitivities are the most common, and eliminating wheat and gluten is often the only solution. If you’ve tried everything and are still in pain, it may be worth giving up wheat and gluten for 4-6 weeks to see if it helps. If it works, now you know. If it doesn’t, at least you tried.

9. Eliminate dairy

Like gluten, many people have sensitivities to lactose, the sugar in milk, that can develop over time. Cutting it out for a few weeks is an easy way to tell if it is a problem for you.

10. Avoid fake sugars

Sugar alcohols such as sorbitol and xylitol can cause digestive problems similar to the oligosaccharides found in beans. If you’ve been relying on artificial sweeteners to cut back on real sugar, this may be a cause of your digestive issues.

11. Reduce fresh and dried fruit intake

Fructose can ferment in the gut, and too much will result in gas and discomfort. If you’ve drastically increased your fruit intake, this may be problematic for your digestion. Cut back until you find the amount you can tolerate.

(Note: I’m giving you the benefit of the doubt and assuming you’ve eliminated most of the high-fructose corn syrup from your diet already).

12. Use medication

Beano is an enzyme formulation that helps with digestion of oligosaccharides that can cause gas. If you simply cannot miss out on your grandpa’s famous chili, popping the occasional Beano at the beginning of your meal should help.

On the other hand, if you still haven’t figured out what you’re sensitive to and find yourself in an unpleasant state, Gas-X is an effective form of relief that can be used on occasion. It takes 20-30 minutes to work. As always, be sure to follow the safety instructions when taking any medication.

How strong is your stomach?

Tags: artificial sweeteners, balance, Beano, beans, chewing, digestion, fiber, fructose, fruit, Gas-X, gluten, lactose, probiotics, wheat

Why “healthy” can backfire, are grains really necessary and some weight loss troubleshooting tips.

August 30, 2011 | Join us today at noon PST as we discuss the latest food news stories and I answer your burning food and health questions.

To watch live and join the discussion click the red “Join event” button, login with Twitter or your Vokle account. There is no password for this event.

I encourage you to call in with video questions, particularly if your question is nuanced and may involve a back and forth discussion. Please use headphones to call in however, or the feedback from the show is unbearable.

To keep up with live events, get access to exclusive content and have Darya personally answer your food and health questions, sign up for the Tomato Slice newsletter.

Tags: beans, grains, grass-fed, meat, Weight Loss

Gigantic Tomato

This is by far my favorite time of year to go to the farmers market, it’s truly amazing. (If you’re interested in joining me next week, there are still a few slots left in my two market tours, 8am and 10am).

More than any other time of year the market is overflowing with life and bounty. The fruits are sweet, juicy and abundant, making it hard to decide which delicate morsels to cradle into my bag and try to get home undamaged.

O'Henry Peaches

Sea of Strawberries

We’re finally entering late summer, which means all the best summer tomatoes are finally here. The dry farmed early girls are my favorite, because they’re easiest to get home and amazingly sweet and rich in flavor.

Early Girl Tomatoes

But today I was also blown away by these giant heirloom tomatoes. They were as big as pumpkins!

Heirloom Tomatoes

While we’ve had sweet peppers for several weeks now, the spicy chilies are just starting to appear. I got some jalepenos, but I’m excited to see Thai chilies are available as well.

Thai Chilies

Eggplants, my gateway vegetable, are also a late summer delicacy. As a former eggplant hater, I find that the long thin plants are easier to work with and often taste better than their rounder cousins. The light purple color of these were particularly striking this week.

Eggplant

Late summer is also the time for corn, which not coincidently pairs exceptionally well with all the above vegetables. I love it raw off the cob or pan cooked quickly with summer squash and peppers. But I’m going to experiment with some new techniques using the ones I bought today.

Corn

Summer Squash

Of course cooking is more fun with the abundance of summer herbs. This time of year I always have cilantro, dill and basil on hand.

Fresh Dill and Cilantro

If you love basil, look around your farmers market for vendors that sell it with the roots attached. You can bring it home and put it into a vase with water. I’m still using one I bought several weeks ago with one of my market classes. Just be sure to change the water 1-2x per week, and that the plant has access to light. I tried keeping some in my kitchen but it always wilted in one day if I didn’t move it near a window.

Rooted Basil

This is also my favorite time of year for salads. I make a big one most days for lunch, and the huge variety of greens like spinach and radicchio help mix it up and allow me to make something that tastes different every day. I love how the bloomsdale spinach is so deeply colored that it almost looks blue.

Radicchio

Bloomsdale Spinach

Fresh legumes including peas, green beans and shelling beans are staples in my kitchen this time of year as well.

Cranberry Shelling Beans

Though I don’t talk about it much, melons (particularly the heirloom varieties I often find at the market) are a completely different experience when I get them directly from farmers. The rich complexity of the smell alone is intoxicating, and the flavor is nothing like the typical honeydew, cantaloupe and watermelon I’ve had from the grocery store.

Watermelon

Lastly, the grapes are finally here. They’re particularly sweet and crisp this year, which is how I love them.

Red Flame Grapes

Today’s purchases (~$55):

• Dry farmed early girl tomatoes (Dirty Girl Produce)
• Green cippolini onions (Dirty Girl Produce)
• Tokyo turnips (Dirty Girl Produce)
• Heirloom tomatoes (The Peach Farm)
• Summer squash (Lucero Organic Farms)
• Eggplant (Lucero Organic Farms)
• Corn (Catalan Family Farm)
• Shelling peas (Iacopi Farm)
• Radicchio (Green Gulch Farm)
• Collards (Green Gulch Farm)
• Padron peppers (Happy Quail Farms)
• Sweet peppers (Happy Quail Farms)
• Jalepenos (Happy Quail Farms)
• Goat spare ribs (Marin Sun Farms)
• Ribeye (Marin Sun Farms)
• Eggs (Marin Sun Farms)

What did you find this week at the farmers market?

Tags: basil, beans, chili peppers, corn, eggplant, gateway vegetables, grapes, herbs, melons, radicchio, spinach, summer squash, tomatoes

Quinoa Salad

One of my favorite things about the arrival of summer is all the beautiful, crisp salad greens at the farmers market. I absolutely love to eat salads, but how can you turn a salad into a full meal that is truly satisfying?

The trick is to make sure you add enough protein, fat and carbohydrates to your salad so it is still a perfectly balanced meal.

There are dozens of healthy additions you can use to make your salad more filling and delicious. Here are 10 of my favorites.

10 Ways To Make Your Salad More Satisfying

• Warm ingredients Grilled or sauteed onions, peppers, mushrooms and meats wilt salad greens and make them slightly warm, adding depth and character to an otherwise boring salad.
• Brown rice Adding 1/2 cup of warm rice to a salad makes it more satisfying to eat and keeps you full for longer. Use single serving rice balls and this simple addition will add less than 2 minutes to your salad prep time.
• Nuts Walnuts and sliced almonds are my favorite, but feel free to try pecans, cashews, peanuts, pumpkin seeds or anything else that sounds interesting.
• Beans Chickpeas, black beans, edamame and other legumes are inexpensive and delicious sources of protein and fiber to add some substance to a salad.
• Avocado Half an avocado is sometimes exactly what a salad needs to take it to the next level.
• Smoked salmon For a slightly more upscale salad experience top your greens with a few slices of smoked salmon.
• Quinoa Mix in a small amount of quinoa as an accent or make it the base of a salad by adding cooked or raw veggies and greens. See my Mexican-style quinoa salad recipe.
• Grilled meats Your salad is a great place for summertime BBQ leftovers.
• Egg Boiled, fried or poached, an egg is a wonderful way to make your salad more substantial. See my Summer salad with poached egg recipe.
• Sardines Canned fish is one of the easiest ways to get extra protein and omega-3 oils in your salad. Here are 6 reasons to eat more sardines.

How do you make your salads more hearty?

This article was originally published June 8, 2009.

Tags: avocado, beans, brown rice, egg, meat, nuts, quinoa, salad, salmon, sardines, wheat berries

Photo by TheGiantVermin

We all know the story. Eating carbohydrates causes a spike in blood sugar, which results in a surge of insulin. Insulin shuttles all that extra sugar into your fat cells and you become obese. Over time, your poor helpless organs become resistant to insulin and you develop type 2 diabetes, heart disease and high blood pressure, thereby shortening your life by 7 years.

All of that is true.

The story is more complicated, however, because all carbs are not created equal.

I’m not here to tell you sugar and flour won’t make you fat, they will. But unrefined foods that just happen to be slightly higher in starch or sugar don’t, in reasonable quantities, elicit giant blood sugar spikes or abnormally high insulin levels.

Instead, unprocessed carbohydrates generate gentle, moderate rises in your blood glucose and insulin, giving you a small but long-lasting supply of energy your muscles can use for several hours. This is what is supposed to happen when you eat nourishing food, and normal healthy people have no reason to fear it.

(In my experience, eating intact grains can even curb sugar cravings and help you avoid those late night slip ups that undo all your progress and riddle you with guilt.)

So what are these magical carbs that don’t make you fat? Pretty much anything you can find in nature. If it comes in a box and has a prominent “whole grain” sticker on it, you’re barking up the wrong tree.

Don’t get me wrong, this is not a license to gorge yourself on grains or any food. Eat enough of something, or eat it quickly, and you’ll still end up with more sugar in your blood than your body knows what to do with. But in moderate quantities you can eat from the following list without risking your life or growing out of your favorite jeans.

10 Tasty Carbs That Won’t Make You Fat

1. Fruit

Popular diets like Slow-Carb recommend limiting fruit, mainly because it makes “rapid fat loss” a little less rapid. However you can continue to lose weight even while eating fruit, so long as you don’t pig out on it. Fructose, the sugar in fruit, is bad for you not because it raises your blood sugar, but because it is converted to fat in the liver. However the relatively small amounts of fructose present in whole fruit is nothing to worry about.

2. Beans

Though beans are relatively rich in carbs, a substantial portion of it is fiber and the overall glycemic load is pretty low. Beans are also an excellent source of iron, protein and folate, as well as essential minerals.

3. Oats

Oatmeal is tricky because Quaker and other companies have somehow convinced us that cooking real oats is too hard and time consuming for any civilized human being. This conveniently allows them to mark up the prices on their instant, pre-sweetened varieties that are closer to dessert than they are to a healthy breakfast. But in reality real rolled oats are low calorie, high fiber, and not fattening in the least. They also cook up in minutes.

4. Dairy

Have you ever checked the label of plain yogurt and wondered how all that sugar got in there? No you’re not crazy, it’s just that the FDA nutrition labels don’t distinguish between added sugar (sucrose or fructose) and naturally occurring sugars like lactose, the sugar in milk. In reasonable quantities and without added sugars (read labels carefully), unsweetened dairy products will not usually contribute to fat accumulation.

5. Lentils

Like beans, lentils are full of fiber and slowly digesting. If anything, adding lentils to your diet will likely help you lose weight, not make you gain it.

6. Farro

One of my favorite foods, farro is a dense and chewy grain with a thick husk and rich flavor. Although it is a grain, farro is very filling and a little goes a long way. No need to spike your blood sugar with this stuff.

7. Wine

Though people often cite wine and alcohol as having a lot of calories, your body digests alcohol calories different than sugar calories and they have virtually no impact on glycemic response. Though there are many reasons to keep your wine portions under control, sharing the occasional bottle won’t stop you from losing weight.

8. Quinoa

Technically a seed and not a grain, quinoa (keen-wah) is high in protein and fiber, and has a very low glycemic index. It’s also high in iron, has a complete amino acid profile (great for vegetarians) and cooks in almost no time.

9. Brown rice

A lot of people claim to dislike brown rice, but cooked properly it can be a beautiful addition to almost any meal. A small serving of brown rice can make your salads, stir fries and other vegetable dishes more satisfying, while not forcing that big blood sugar spike you’d get from eating bread.

10. Potatoes

This may surprise you, but moderate amounts of potatoes cooked in healthy oils (not processed vegetable oils) won’t make you fat. Potatoes are actually fairly high in iron, vitamin C, vitamin B6 and minerals, making them a healthy alternative to other starches so long as you don’t go nuts.

What are your favorite healthy carbs?

Tags: alcohol, beans, brown rice, carbs, dairy, farro, fruit, high-carb, intact grains, lentils, low-carb, oats, potatoes, quinoa, Slow-Carb, whole grains, wine