That's Fit

Got a sensitive digestive system? I sometimes do. Mostly, my trouble comes in the form bloating and I never really know exactly why it happens. I've stumbled upon a few possible reasons, though. Here they are.

Maybe I'm not eating enough fiber. The recommended intake for adults is 25 to 35 grams a day but the average American gets only half of that. Slowly adding fiber to my diet and keeping my intake consistently high should minimize bloating, and cramping too.

Perhaps I'm lactose intolerant, which tends to happen at midlife. I'm 37. Antibiotics could be the culprit -- except that I'm not taking any at this time and haven't for a while now. Maybe I need a probiotic to replenish bacteria in my tummy. It could also be water -- I know I need more of this staple in my diet.

In order to pinpoint my exact problem, I'd be wise to keep a diet and symptom diary -- I'm already toying with a food journal for calorie counting purposes so I suppose I could blend the two -- to help me detect exactly when my problems arise. I might see some connections between bloating and eating this way.

Is bloating a bother for you? If so, what ever do you do?

Now that trans fats are widely recognized and on their way out (ever so slowly, however), gluten seems to be the latest dietary "fall guy." Many people are beginning to swear that when they cut out gluten they feel more energetic, less irritable, and have better skin. Some even claim a gluten-free diet helps lessen anxiety and help solve infertility problems.

Up until recently, most of the people bothering to avoid gluten were those diagnosed with celiac disease or a gluten allergy. Going on a gluten-free diet is hardly easy, as gluten is found in so many foods. Avoiding wheat, rye, and barley might not sound that daunting until you consider just how many products have some form of one or the other. Besides bread and bread products, even foods like soy sauce, malt vinegar, and treats like Twinkies and Ho Hos have gluten (well, you should really be avoiding those two anyway!).

For millions of Americans that are lactose intolerance, how can you make sure that you get enough vitamin D and calcium in your diet needed to build strong bones and help ward off osteoporosis later in life. Lactose intolerance is the inability to digest significant amounts of lactose, the major sugar found in milk. Lactose intolerance is caused by a shortage of the enzyme lactase, which is produced by the cells that line the small intestine. Lactase breaks down milk sugar into two simpler forms of sugar called glucose and galactose, which are then absorbed into the bloodstream. People who do not have enough lactase to digest the amount of lactose they consume may feel very uncomfortable when they digest milk products. Common symptoms, which range from mild to severe, include nausea, cramps, bloating, gas, and diarrhea. Symptoms begin about 30 minutes to 2 hours after eating or drinking foods containing lactose.

Here are some foods to add to your daily diet when milk and dairy products are not an option. A 3-ounce serving size of canned Atlantic sardines contains 325 milligrams of calcium, compared with 336 milligrams for a 1.5-ounce serving of Swiss cheese. 1 Cup of fortified soymilk contains 200 milligrams of calcium. Sardines are an excellent calcium source because they contain soft bones. An orange has 48 milligrams of calcium. A cup of raw broccoli contains 43 milligrams, a cup of raw kale, 90 milligrams, and an artichoke delivers 56 milligrams of calcium. A 3-ounce serving of fish such as salmon, mackerel, and tuna has more natural vitamin D than a cup of milk. 1/2 cup of pinto beans contains 40 milligrams of calcium. Calcium supplements are helpful, especially for people who need more calcium or aren't able to get enough in their diet. But remember that getting calcium from food offers other benefits, such as fiber, antioxidants, and protein.