Why It’s Important to Choose a Primary Care Provider

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In the not-too-recent past, it was common for patients to develop close relationships with their physicians, often seeing the same doctor for decades.  But as healthcare has changed and people have become busier, many patients are now neglecting to choose a primary care provider (PCP). Often, these are younger patients who generally consider themselves to be healthy, and thus may not see the need for a PCP.   

In reality, developing a trusted, ongoing relationship with a personal physician is important for everyone, regardless of age or health status.  When a provider knows you well, they’ll be better equipped to offer medical care that meets your individual needs. In fact, multiple studies have shown that patients who have a PCP experience better health overall.  Choosing a PCP can also offer some specific health benefits, including:

Higher patient satisfaction:  People who have a PCP tend to be happier with their healthcare.  When you work with a doctor who knows you well, communication is easier and you don’t need to repeat your health history at every visit.  He or she is also able to make better referrals when you need to see a specialist, and stress levels are decreased because you don’t need to search for a new doctor every time you need one.

Lower healthcare costs: People who have a PCP save money.  Insurance co-pays for PCP visits tend to be significantly cheaper compared to those for specialists or urgent/emergency care.  Additionally, people who have a PCP tend to experience fewer health conditions that can lead to costly hospital visits.

Better long-term health: People who have a PCP tend to be healthier in the long-run.   When you see your doctor on a regular basis, we can often identify problems early on, before they become major health issues.  We can also work together to manage chronic conditions and prevent long-term complications.

As a PCP, my goal is to serve as your “home base” for all things health-related.  This includes preventative services such as check-ups and immunizations, medical care for acute illnesses or injuries, management of chronic conditions, and appropriate referrals in the event that you need to see a specialist.  I can also assist with things like explaining test results and helping you navigate the (sometimes confusing) healthcare system.

Along with my two nurse practitioners, Emily and Jeanne, I offer a full-range of primary care services in my Beverly Hills office.  You can schedule an appointment online below, or by calling 310-360-6807. We look forward to getting to know you and serving as your healthcare home base.

Managing IBS with Diet

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Hey everyone! Dr. Dale here.

Irritable bowel syndrome, or IBS, is one of the most common conditions that I see in my gastroenterology practice.  In fact, it’s estimated that about 15% of the world’s population struggles with IBS and the unpleasant symptoms that go along with it—including gas, bloating, constipation, and diarrhea.

Patients should know that diet alone may not effectively treat IBS.  Plus, IBS symptoms can sometimes be very similar to those found with more dangerous health conditions, such as colon cancer or Crohn’s disease.  For these reasons, it’s important to call the office and schedule an appointment if you believe you may have IBS. However, many patients do find that they are able to manage their symptoms and find some relief through an IBS-appropriate diet.

There are a number of specialized diets available for patients with IBS and other GI issues.  These include diets that eliminate or restrict common “trigger foods”, such as gluten, dairy, sugar, and high amounts of fiber.  Every patient is unique, so trigger foods may not be the same for everyone, and you may need to trial a few different diets before you find the right fit.

If you’d like to try an IBS diet, the “low FODMAP” diet is a great place to start.  This diet was developed by researchers at Monash University in Australia, specifically for patients with IBS.  FODMAP stands for Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols. While the name may seem long and confusing, the important thing to know is that it refers to specific types of carbohydrates that are difficult for people with IBS to digest.  The low FODMAP diet focuses on eliminating these types of carbohydrates, while including a variety of foods that are easier to digest.

In general, a patient following the low FODMAP diet would avoid cow’s milk, certain types of fruits and veggies, most legumes, gluten-containing grains (wheat, barley, and rye), and high-fructose corn syrup.  Instead, this patient might consume almond milk, low-FODMAP fruits and veggies, animal proteins, rice, and sugars that are lower in fructose. There are hundreds of foods that have been tested at Monash University and certified as safe for people with IBS.

One caveat: the low FODMAP diet is quite specific.  Rather than just avoiding one group of foods, such as meat or fats, the low FODMAP diet restricts certain foods from many different food groups.  For this reason, it can be a little challenging to get the hang of, so please call the office at 310-360-6807 and make an appointment if you think you’d like to give it a try.  We can schedule some time to discuss your IBS symptoms and specific nutrition needs, and give you some pointers on getting started with the diet.

The Monash University website also has some great information on this diet, including recipes and a list of high and low FODMAP foods. You can view these resources at: https://www.monashfodmap.com/about-fodmap-and-ibs/

Achieving Your Weight Loss Goals

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With January and February complete, many of my patients are still working towards achieving their New Year’s resolutions.  Often, this means a renewed focus on health and physical fitness, and particularly on losing weight. In addition to its aesthetic aspects, weight loss has so many positive benefits for health—decreased risk of chronic diseases, increased self-esteem, improved energy levels—but this resolution can certainly be challenging to accomplish.

First and foremost, it’s always a smart idea to meet with your healthcare provider prior to beginning any weight loss program.  I can help you to identify an appropriate target weight and physical activity level, and help you develop a personalized weight loss plan that complements your lifestyle.

Patients sometimes struggle to lose weight through diet and exercise alone.  If this sounds familiar, I may have some strategies that can help you meet or maintain your weight loss goals.  Orbera® is a comprehensive, managed weight loss system that has been shown to help patients lose more than three times the weight of diet and exercise alone.  I’m excited to now offer Orbera at my Beverly Hills office.

For most patients, Orbera is a year-long program.  We begin by placing a temporary gastric balloon in your stomach, which stays in place for about six months.  During these six months, you’ll learn portion control, retraining your brain to understand what it means to eat healthy.  The balloon placement is a simple, outpatient procedure that is done in-office.

After the balloon is removed (again, through a simple, in-office procedure), you’ll continue working through the Orbera program for an additional six months.  During this time, you’ll follow a specialized diet and exercise program, receive personalized support from my office, and further develop your healthy eating habits—making it far more likely that you’ll be able to maintain your weight loss.

CoolSculpting® is another in-office option that can help you achieve your weight loss goals.  Unlike Orbera, which focuses on overall weight loss, CoolSculpting targets fat in specific areas.  It’s great for contouring stubborn areas that may be resistant to diet and exercise, such as the chin, upper arms, or love handles.

Using a specialized applicator, the CoolSculpting system delivers targeted cooling to trouble areas, essentially freezing off the fat cells.  Over the next four to six months, your body will naturally flush out these fat cells, leaving a contoured, sculpted physique. CoolSculpting is a safe procedure with no downtime, so many patients even return to work after their appointment.

Because Orbera and CoolSculpting may not be right for every patient, you’ll need to schedule a consultation to ensure you achieve the best weight loss results.  You can contact my office at 310-360-6807 if you have any questions about these procedures, or to schedule a consultation.

Don’t Skip Your Colonoscopy

The dreaded colonoscopy.

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Hey everyone, Dr. Dale here.

Out of all the procedures I perform, this is the one that patients tend to feel the most apprehensive about, hands down.  And while it’s true that no one really looks forward to having a colonoscopy, there’s one very simple reason that doctors continue to recommend the procedure—it can save your life.

According to the American Cancer Society, there were an estimated 50,630 colorectal cancer-related deaths in 2018.  A staggering 60% of these deaths could have been avoided with appropriate preventative care, namely colonoscopy (research shows that colonoscopy is the most effective preventative tool we have for this disease).

Traditionally, doctors recommended that most patients begin colorectal cancer screening at age 50, and continue to have regular colonoscopies every 10 years.  In May 2018, the American Cancer Society updated their guidelines, and now recommend that most patients begin colorectal cancer screening when they turn 45.  Screening can include colonoscopy, as well as other lab and imaging tests, such as the Fecal Occult Blood Test (FOBT).

Patients who have an increased risk of colorectal cancer may need to start screening sooner.  That includes patients with inflammatory bowel disease, and those with a family history of colorectal cancer or certain types of polyps.  Because every patient is different, I can recommend the screening schedule that’s best for your particular health needs.

It’s normal to feel anxious about having a colonoscopy, particularly if it’s your first one.  But keep in mind that there are a lot of common misconceptions about this procedure, which could be feeding your anxiety.  In fact, after the procedure is over, patients often tell us “that wasn’t nearly as bad as I thought it’d be.”

The night before your colonoscopy, you’ll be asked to prepare for the procedure by drinking a laxative solution.  This will ensure that your bowels are completely cleaned out, so that I can see the lining of your colon and detect any polyps or other abnormalities.

During the procedure, a thin, flexible tube is inserted into the rectum, and slowly guided into the colon. There’s a small camera on the end of the tube, which transmits images onto a video monitor.  If polyps are found, they can be removed during the colonoscopy, and may be sent for biopsy.  You’ll also receive a sedative medication to ensure that you feel comfortable and relaxed.  Many patients are actually asleep during the colonoscopy itself.  And that’s it.  When you awake from the procedure, I’ll discuss your results with you.

So don’t put off your colonoscopy due to fear or anxiety.  I have over 14 years of experience treating patients with colorectal conditions. I use the most current, state-of-the-art colonoscopy equipment, and can meet with you to discuss any questions or concerns you might have about this procedure.

Contact my office at 310-360-6807 or click here to schedule a consultation with me.

- Dr. Dale

Cervical Health Awareness Month

I want to bring to your attention the importance of cervical health.
— Dr. Dale

From Cervical Health Awareness Month

Cervical cancer was once one of the most common causes of cancer death for American women. But over the last 30 years, the cervical cancer death rate has gone down by more than 50%. The main reason for this change is the increased use of screening tests. Screening can find changes in the cervix before cancer develops. It can also find cervical cancer early – when it’s small, has not spread, and is easiest to cure. Another way to help prevent cervical cancer in the future is to have children vaccinated against human papilloma virus (HPV), which causes most cases of cervical cancer. (HPV is linked to a lot of other kinds of cancer, too.)

The American Cancer Society is actively fighting cervical cancer on many fronts. We are helping women get tested for cervical cancer, helping them understand their diagnosis, and helping them get the treatments they need. The American Cancer Society also funds new research to help prevent, find, and treat cervical cancer.

What Are Hemorrhoids?

https://www.webmd.com/digestive-disorders/understanding-hemorrhoids-basics#2

Hemorrhoids are swollen veins in the lowest part of your rectum and anus. Sometimes the walls of these blood vessels stretch so thin that the veins bulge and get irritated, especially when you poop.

Swollen hemorrhoids are also called piles.

Hemorrhoids are one of the most common causes of rectal bleeding. They're rarely dangerous and usually clear up in a couple of weeks. But you should see your doctor to make sure it's not a more serious condition. He can also remove hemorrhoids that won't go away or are very painful.

Internal and External Hemorrhoids

Internal hemorrhoids are far enough inside the rectum that you can't usually see or feel them. They don't generally hurt because you have few pain-sensing nerves there. Bleeding may be the only sign of them.

External hemorrhoids are under the skin around the anus, where there are many more pain-sensing nerves, so they tend to hurt as well as bleed.

Sometimes hemorrhoids prolapse, or get bigger and bulge outside the anal sphincter. Then you may be able to see them as moist bumps that are pinker than the surrounding area. And they're more likely to hurt, often when you poop.

Prolapsed hemorrhoids usually go back inside on their own. Even if they don't, they can often be gently pushed back into place.

blood clot can form in an external hemorrhoid, turning it purple or blue. This is called a thrombosis. It can hurt and itch a lot and could bleed. When the clot dissolves, you may still have a bit of skin left over, which could get irritated.

What Causes Them?

Some people may be more likely to get hemorrhoids if other family members, like their parents, had them.

A buildup of pressure in your lower rectum can affect blood flow and make the veins there swell. That may happen from extra weight, when you're obese or pregnant. Or it could come from:

  • Pushing during bowel movements

  • Straining when you do something that's physically hard, like lifting something heavy

People who stand or sit for long stretches of time are at greater risk, too.

You may get them when you have constipation or diarrhea that doesn't clear up. Coughing, sneezing, and vomiting could make them worse.

How to Prevent Them

Eat fiber. A good way to get it is from plant foods -- vegetables, fruits, whole grains, nuts, seeds, beans, and legumes.

Drink water. It will help you avoid hard stools and constipation, so you strain less during bowel movements. Fruits and vegetables, which have fiber, also have water in them.

Exercise. Physical activity, like walking a half-hour every day, is another way to keep your blood and your bowels moving.

Don't wait to go. Use the toilet as soon as you feel the urge.

What Your Gut Bacteria Say About You

https://www.webmd.com/digestive-disorders/what-your-gut-bacteria-say-your-health#1

For years, we thought of bacteria as organisms to avoid. It turns out our bodies are already loaded with trillions of bacteria. They help digest food and play an important role in your well-being.

Research suggests your gut bacteria are tied to your probability of things like diabetesobesitydepression, and colon cancer.

What Are Gut Bacteria?

Living inside of your gut are 300 to 500 different kinds of bacteria containing nearly 2 million genes. Paired with other tiny organisms like viruses and fungi, they make what’s known as the microbiota, or the microbiome.

Like a fingerprint, each person's microbiota is unique: The mix of bacteria in your body is different from everyone else's mix. It’s determined partly by your mother’s microbiota -- the environment that you’re exposed to at birth -- and partly from your diet and lifestyle.

The bacteria live throughout your body, but the ones in your gut may have the biggest impact on your well-being. They line your entire digestive system. Most live in your intestines and colon. They affect everything from your metabolism to your mood to your immune system.

Gut Bacteria and Disease

Research suggests the gut bacteria in healthy people are different from those with certain diseases. People who are sick may have too little or too much of a certain type. Or they may lack a wide variety of bacteria. It’s thought some kinds may protect against ailments, while others may raise the risk.

Scientists have begun to draw links between the following illnesses and the bacteria in your gut:

Obesitytype 2 diabetes, and heart diseaseYour gut bacteria affect your body’s metabolism. They determine things like how many calories you get from food and what kinds of nutrients you draw from it. Too much gut bacteria can make you turn fiber into fatty acids. This may cause fat deposits in your liver, which can lead to something called “metabolic syndrome” -- a condition that often leads to type 2 diabetesheart disease, and obesity.

Inflammatory bowel diseases, including Crohn’s disease and ulcerative colitisPeople with these conditions are believed to have lower levels of certain anti-inflammatory gut bacteria. The exact connection is still unclear. But it’s thought that some bacteria may make your body attack your intestines and set the stage for these diseases.

HPV discovery raises hope for new cervical cancer treatments

https://www.sciencedaily.com/releases/2018/12/181218100404.htm

HPV is responsible for nearly all cases of cervical cancer and 95 percent of anal cancers. It is the most common sexually transmitted disease, infecting more than 79 million Americans. Most have no idea that are infected or that they could be spreading it.

"Human papillomavirus causes a lot of cancers. Literally thousands upon thousands of people get cervical cancer and die from it all over the world. Cancers of the mouth and anal cancers are also caused by human papillomaviruses," said UVA researcher Anindya Dutta, PhD, of the UVA Cancer Center. "Now there's a vaccine for HPV, so we're hopeful the incidences will decrease. But that vaccine is not available all around the world, and because of religious sensitivity, not everybody is taking it. The vaccine is expensive, so I think the human papillomavirus cancers are here to stay. They're not going to disappear. So we need new therapies."

HPV and Cancer

HPV has been a stubborn foe for scientists, even though researchers have a solid grasp of how it causes cancer: by producing proteins that shut down healthy cells' natural ability to prevent tumors. Blocking one of those proteins, called oncoprotein E6, seemed like an obvious solution, but decades of attempts to do so have proved unsuccessful.

Dutta and his colleagues, however, have found a new way forward. They have determined that the virus takes the help of a protein present in our cells, an enzyme called USP46, which becomes essential for HPV-induced tumor formation and growth. And USP46 enzyme promises to be very susceptible to drugs. Dutta calls it "eminently druggable."

"It's an enzyme, and because it's an enzyme, it has a small pocket essential for its activity, and because drug companies are very good at producing small chemicals that will jam that pocket and make enzymes like USP46 inactive," said Dutta, chairman of UVA's Department of Biochemistry and Molecular Genetics. "So we are very excited by this possibility that by inactivating USP46 we'll have a way to treat HPV-caused cancers."

Curiously, HPV uses USP46 for an activity that is opposite to what the oncoprotein E6 was known to do. E6 has been known for more than two decades to recruit another cellular enzyme to degrade the cell's tumor suppressor, while Dutta's new finding shows that E6 uses USP46 to stabilize other cellular proteins and prevent them from being degraded. Both activities of E6 are critical to the growth of cancer.

The researchers note that enzyme USP46 is specific to HPV strains that cause cancer. It is not used by other strains of HPV that do not cause cancer, they report.

Findings Published

The researchers have published their findings in the scientific journal Molecular Cell. The team included Shashi Kiran, Ashraf Dar, Samarendra K. Singh, Kyung Yong Lee and Dutta. All are from UVA's Department of Biochemistry and Molecular Genetics.

The work was supported by the National Institutes of Health, grant R01 GM084465.

Materials provided by University of Virginia Health SystemNote: Content may be edited for style and length.

What Are the Best Foods to Eat After an Intense Workout?

https://www.healthline.com/health-news/what-are-the-best-foods-to-eat-after-an-intense-workout

Eating the right foods after exercise can help you recover, build muscle, and prepare for your next regimen.

The new year is finally here and it’s time to start on your new exercise goals.

But before you get too far into January, keep in mind that your workout doesn’t end when you leave the gym or finish that final lap on the track.

Choosing the right foods after your workout can help you recover more quickly, build muscle, and get ready for your next workout.

Here’s a quick guide to making the most of your post-workout nutrition.

When you work out, your muscles use their glycogen energy stores. Some of the muscle proteins also get damaged, especially during strength workouts.

Vanessa Voltolina, a registered dietitian in the greater New York City area, says “eating the right combination of carbohydrates, protein, vitamins, and minerals helps speed the process of rebuilding the used glycogen stores, as well as repairing muscle proteins.”

People also shouldn’t shy away from including some healthy fats in their diet.

“I think most people are in need of more healthy fats to help take in the fat-soluble vitamins,” said Adam Kelinson, a New York City-based private chef and nutritional consultant for athletes, celebrities, and executives.

What you eat after a workout depends on the duration and intensity of exercise. The type of exercise is also important.

“Higher carbohydrate meals are most beneficial after endurance activities — such as running or cycling — lasting more than an hour,” Voltolina told Healthline. “Following strength training, it’s important to consume protein in combination with moderate carbohydrate.”

Timing also matters, but you have more wiggle room than you might think.

“The ideal timing for consuming a post-workout snack is within 45 minutes,” said Voltolina, “but benefits can be seen up to 2 hours after training.”

Keeping it in perspective

Karina Inkster, a vegan fitness and nutrition coach based in Vancouver, British Columbia, said unless you’re an athlete or work out a lot, post-workout nutrition is not as important as other factors — such as your overall macronutrients (protein, carbs, fats), eating mainly whole foods, and your overall calorie intake.

So, when deciding what to eat after your workout, you have to keep in mind how the whole day fits your exercise goals.

“You want your 24-hour period to look great,” said Inkster. “If that means amping up your protein content, then by default, your post-workout nutrition meal or snack is probably going to be a little higher in protein.”

Vegans and vegetarians, though, need to eat protein from a variety of sources throughout the day to make sure they’re getting enough of the essential amino acids.

Kelinson said you should also be honest about how much of your workout is actually moderate or high intensity.

“Ultimately, you may spend just 30 or 40 minutes out of an hour working out,” Kelinson explained to Healthline. “You move from one thing to the next, you talk a little bit, you get some water, you take your breaks. We’re not talking high-exertion efforts here.”

So be careful about overdoing the packaged post-workout snacks, many of which have added sugars.

“Just because you move your body a little bit, it is not a license to overconsume,” said Kelinson.

You can also probably get away with following your workout with one of your regular meals or snacks, rather than adding another meal to your day.

“People who train really early in the morning will often have something really small before their workout, just for a bit of energy,” said Inkster. “And then their breakfast, which they would normally have anyway, becomes their so-called post-workout nutrition.”

Don’t forget to hydrate

Drinking enough water before, during, and after your workout can help with recovery and your next day’s performance.

Professional athletes sometimes measure their body weight before and after a workout to know how much water they need to replace. 

But you can probably get away with keeping an eye on the color of your urine — pale yellow is where you want it.

Depending on the intensity of your workout and the temperature of the environment, you may also need an electrolyte drink to replenish sodium and potassium lost in your sweat.

Post-workout foods

When choosing foods to eat after your workout, look for foods that are easily digested to speed up nutrient absorption.

You should also lean toward whole foods that are packed with other micronutrients.

Here are a few options.

Carbohydrates

  • chia seed pudding

  • crackers

  • fruit (berries, apple, bananas, etc.)

  • oatmeal

  • quinoa

  • rice cakes

  • sweet potatoes

  • whole grain bread

  • whole grain cereal

Protein

  • chocolate milk

  • cottage cheese

  • eggs

  • Greek yogurt

  • turkey or chicken

  • salmon or tuna

  • peanut butter

  • protein shake (plant- or animal-based)

  • tofu scramble

Healthy fats

  • avocado

  • coconut oil

  • flax seeds

  • nut butters

  • nuts

Feeling more gassy than usual? Here's why. 

https://www.huffpost.com/entry/why-am-i-so-gassy_n_5bec441de4b0caeec2c09f9d

Why Am I So Gassy?

An explanation of the most common gas symptoms and how to make it all go away.

By Nicole Pajer

Feeling more gassy than usual?

Let’s get this out of the way right now: Flatulence is totally normal. Embrace it. But sometimes it can be a bit excessive and that’s where the discomfort can come inWe all know that certain foods have a reputation for causing gas ― as the chant goes, “beans, beans, they’re good for your heart. The more you eat, the more you ... ” ― but there are other contributing foods and factors that could be causing problems. And discovering what’s going on can help you get a grip on it.

HuffPost chatted with experts to get to the bottom of tummy troubles. Below is everything you need to know about dealing with gas and why it’s happening in the first place:

Common Reasons Why You’re Experiencing Gas Problems

Your diet and lifestyle can obviously have an impact on how your intestines react. Some of the most common culprits of excessive gas include:

You have an underlying medical condition: According to Russell D. Cohen, a board member of the GI Research Foundation and the director of the Inflammatory Bowel Disease Center at the University of Chicago, some people with certain medical conditions have worse gas than others. This includes those who live with inflammatory bowel disease or inflammatory bowel syndrome, Crohn’s disease or Colitis and other gastrointestinal issues, he explained, all of which impact the digestive track or intestines.

Your body is not a fan of lactose: John Tsai, a board-certified gastroenterologist with Austin Gastroenterology, said that it is very common to be intolerant to lactose, which is found in items like dairy products.

“For the majority of us, the ability to cleave lactose diminishes as we get older. If too much lactose is in the intestinal tract and not broken down, our gut bacteria finish the digestion process and this, in turn, can cause gas, bloating, pain and diarrhea,” he said, adding that reducing or stopping lactose intake will often result in resolution of these symptoms.

You have a gluten intolerance: “We estimate that 1 to 2 percent of the population may have an allergy to gluten,” Tsai said, adding that the substance, which is found in wheat, barley and rye, can trigger the body’s immune system to cause inflammation and damage primarily to the intestinal tract.

This can lead to diarrhea, bloating, malnutrition and multiple serious health issues. Tsai added that the majority of patients who report an issue with gluten, however, are not allergic to gluten, but rather intolerant to it.

“This can result in the symptoms of gas, bloating, pain and diarrhea,” he said, noting that formal testing can be performed by your doctor to accurately diagnosis a gluten allergy (known as celiac disease) versus a gluten intolerance.

It’s a side effect of a past surgery: Cohen noted that people who’ve had GI surgeries in the past can often experience increased gassiness.

“Imagine your GI system is a pond,” Cohen said. “After you have a GI surgery, that pond gets compromised in the part the surgery occurred ― similar to an area where pond scum gathers. Our GI and bowel systems gather that bacteria in one spot, too, if it the area has been compromised.”

You just gulped some air: Samantha Nazareth, a double-board-certified gastroenterologist practicing in New York City, said that “swallowing air from talking while eating, drinking from a straw or chewing gum” can definitely cause some flatulence.

It’s specific veggies or your beverage: According to Cohen, certain foods can cause your body to expel more gas while digesting them. “Pickled and fermented foods are the No. 1 causes that make you gassier,” he said.

Next in line are cruciferous vegetables like kale, broccoli and cauliflower, which can be frequent contributors to gas. Beans, of course, are also gas-causing culprits.

Cohen added that carbonated beverages may also cause a build-up of gas in your body. “If you can’t shake it, don’t drink it,” he said.

You’re eating a high FODMAP diet: “There’s a whole class of foods called FODMAPs that are known to cause gas,” Nazareth said.

FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols groups, “essentially are short-chain carbohydrates that are poorly absorbed and rapidly fermented” in the body, she explained, adding that they can therefore case flatulence. High-FODMAP foods include things like regular milk, dried fruit, artichokes, baked goods made of whole wheat, artificial sweeteners like Xylitol, garlic, onions and cashews.

You’re backed up: “In many cases, people who get constipated often get more gas. This is because your body is literally fermenting that food and feces in your body until your bowels sweep everything out,” Cohen said.

Amanda Nighbert, a registered dietitian based in Kentucky, added that addressing constipation in a healthy way can go a long way in helping you to reduce gas. “Make sure you are getting plenty of water daily, adequate fiber and consider [trying] magnesium citrate if constipation is chronic,” she said. “This is a great, all-natural way to treat and prevent constipation.”

You are eating too fast: Scarfing down your meals and not properly chewingcan also increase the likelihood of excess gas or air in your stomach.

“This will make you feel very gassy and bloated,” Nighbert said. In order to work around this, she recommends trying mindful eating and taking a breather in between bites.

You’ve changed up your diet too suddenly: Colene Stoernell, a pediatric GI dietitian who offers nationwide online consultations for clients, said that making healthy food swaps are good, however, switching your diet up too rapidly can definitely lead to gas and bloating.

“Whenever you change your eating habits, your body needs time to adjust,” he said. “One example is deciding to eat more veggies and going from zero to eight servings in a day ― especially the veggies that are known gas producing ones like the cruciferous, broccoli, cauliflower ― which are high in fructans and can cause bloating and gas in sensitive individuals.”

It could be certain additives in foods: Attention fans of sweeteners in their coffee. Consuming a lot of sugar alcohols ― like Xylitol, sorbitol, and maltitol ― and inulin ― such as chicory root ― may be to blame.

“The food industry has been adding these items to more and more foods, like ice cream and protein bars, and if you are not used to them or sensitive to them, they can cause a lot of gas and discomfort,” Stoernell said. She added that inulin and sugar alcohols are not absorbed well in the body and can ferment in the gut, which in turn can cause gas and bloating.

How Do You Deal With it?

According to Tsai, gas pains are typically not a sign of a serious medical condition, although the symptoms can be a nuisance that can interfere with daily life and cause embarrassment.

Cohen added that if gassiness is combined with other symptoms, you should see a GI specialist. “Those symptoms include vomiting, blood in stool, fevers or illness, sudden weight loss, and for kids, a key symptom is a loss of height growth or weight gain,” he said.

And here are a few other ways you can troubleshoot gas in your everyday life, according to Nazareth:

  • “Get regular exercises and movement to keep things moving along, as moving stimulates the movement in the intestines called peristalsis,” she said.

  • Avoid eating too much and late at night.

  • Eliminate FODMAPs for up to eight weeks. Once gassiness goes away, then gradually reintroduce each category one at a time to determine if you can tolerate a specific fermentable carbohydrate. This would be better facilitated with a health care provider, she added.

  • Practice mindful eating, which means coming to the present moment of mealtime. First, identify if you are hungry and eat then, Nazareth said. Sometimes we eat when we are bored, sad or stressed. Take a breath before eating, and also take the time to notice what the food’s texture, smell and lastly the taste. Take the time to chew your food down and only focus on the task of eating.(So no scrolling on social media feeds at the same time, Nazareth said.)

“If, after all of those attempts, gassiness persists, then you should be evaluated by a physician,” Nazareth added.