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Do Carbohydrates cause you to have more gas?

[Audio Transcript]

Hello Dr. Janine Krause here. Today I’m going to talk about do carbohydrates cause you to have more gas? It’s one of the common questions I get from my patients and this is usually a question that leads up to do I have non-beneficial bacterial in my gut producing all this gas? So let’s take a step back for a second do carbohydrates cause gas? Well yes, of course. They absolutely can. Why, because beneficial bacteria that break down those carbohydrates produce methane. They produce carbon dioxide and they produce hydrogen among other things, while their fermenting carbohydrates so while they’re breaking it down. So in previous videos I’ve talked a lot about how it’s so important that you chew your food. Why, because the more you chew, the less gas that’s gonna be produced in the fermentation process by these beneficial bacteria. Why, because if you give them a smaller piece to work with they don’t have to cause this big inflammatory bloating process and so that’s one thing you can do. Now in terms of gas and the formation of gas, the folks who are less gassy have more beneficial bacteria that can handle all of the carbohydrates that they eat. Those that have more gas have less of the proper beneficial bacteria to break down these carbohydrates. So how do you fix this? Well, one way can go about it is to take probiotics that you can’t just go ahead and jump in and take probiotics on their own. You want to give them a little bit of food something called a prebiotic which is basically fuel for them. It comes in the form of apples, green bananas, plantains, coconut flour, cold potatoes, all those different things could be used as fuel for your probiotics. So essentially when you’re taking a probiotic capsule. You want to pair it with a tablespoon or two of say a cold potato. You boil the potato up for 5 to 6 minutes. You put it on the ice bed to stop the cooking process. Then take it out and take the little tiny potato fingerling works good for this. You can take that with your probiotic. Now you’ve given your probiotic a little fuel and food for the trip and so what you doing there is training your body to be able to tolerate that beneficial bacteria and to be able to give it some fuel so they can proliferate. Basically set up its neighborhoods and families or whatever you want to call it in the digestive system. So let’s go back to why would we want to eat carbohydrates, because they’ve kind of been demonized lately with Paleo diets and what not. Well, folks who are on the paleo, I’ve done it myself before on and off and I’ll be honest, yes, you do have less gas. Why, because you’re not consuming the carbohydrates that you would have normally consumed and now the bacteria aren’t dealing with carbohydrates they are dealing with proteins and fats. So yes the paleo diet will definitely decrease your amount of gas but what you’re missing out on are some of the really great benefits of the bacteria can produce for you when they’re fermenting your food. Why, because beneficial bacteria can make something called butyrate. Butyrate can come from the breakdown of carbohydrates. Butyrate is rate fuel for that digestive system lining. It strengthens it up. So if you’ve ever heard of anyone using the term leaky gut, intestinal permeability, that separating of that intestinal lining, you can help to strengthen your digestive system and immune system if you are eating a little bit of carbohydrates and of course you’ve got to choose your carbohydrates wisely. I’m not talking about going and getting a box of hoho’s or dingdong’s. I’m talking about whole grains and things of that nature. So one of the big things I find with a lot of my patients when they’re on the paleo diet is they’re like yes sausage, yes meat, but they forget about the veggies and those veggies are there for a purpose and we need veggies. Why? Those guys are great fuel for the digestive system lining. In future videos I will talk a little bit more in depth about that but since our topic is more on gas and bloating today, I wanted to basically put it out there that carbs are not the enemy. It’s just really how much and if your body is ready to be able to tolerate them. So I have a lot of people who can’t digest veggies. Why? They get on this healthy diet this juice diet they get the veggies than their oh my gosh I have so much gas, because they don’t have enough of the beneficial bacteria and so if you want to cut down on the amount of gas in your digestive system but you do want to eat carbohydrates the most important thing to do is get yourself started on probiotics go slow start with about 5 billion organisms a day and take it with a little bit of prebiotic so that’s that little bit of potato starch a little bit of plantain or something of that nature and so start with that and then train yourself to be able to digest carbohydrates better and you have a lot less gas and don’t forget to chew. I’m Dr. Janine Krause and thanks for watching!

Your stress response is heightened all the time.

And the uncertainty of what will happen next keeps your body stuck in fight or flight mode.

The constant stress state interrupts your ability to manage pain signals so the body stays inflamed.

You feel like your body has betrayed you and is waging war against you and you just want it to stop.

And because it’s invisible those who have never had chronic pain don’t understand the struggle.

Not to mention the toll pain takes on the body day in and day out.

Chances are you can’t remember your last restful uninterrupted night of sleep.

The nagging daily wake up thought of – how bad is it going to be today? – pops in your head each morning.

Your mind is consumed with the hope that something will provide relief today.

If you could just get the pain to go away – how incredible would that be?

Understanding pain at it’s most basic levels has helped many of my patients gain a new perspective on their pain and help to manage pain better.

Chinese Medicine’s simple explanations of pain combined with a little physiology basics have helped my patients to understand their pain better.

So let’s dive into the basics….

reduce your stress level

Pain is a signal from the body to the brain that something needs to be fixed.

In Chinese Medicine pain is considered:

  • "stuck blood" = inflammatory markers stuck causing just enough inflammation in the area of pain over and over to keep signaling pain to your brain - you can't visibly see there's pain (why chronic pain is a frustrating "invisible condition")
  • "dampness" (hence the picture here) - blood and fluids around the area of pain not moving = lymphatic system not clearing toxic debris from the body being inflamed in the area of pain
  • "cold" = really poor circulation to the point that blood moves like molasses and good nutrients are not getting to the area of pain
  • "hot" = a heightened area of inflammation that is warm to the touch as the body is actively fighting with increased force in the area

Acupuncture, Chinese Herbs & Chinese Dietary Therapy take all of these characteristics into account to help with pain control.

Natural medicine sees pain as an over-inflamed region of the body that needs help with:

  • circulation - enhance movement of new blood into areas of pain and flush out the stuck stuff - do this with contrast hydrotherapy, movement & nutrition
  • nourishment - circulation gets blood to the areas of concern, massage, myofascial work, cupping & topical herbs can help here to get good blood flow to the area of pain
  • immune signaling correction - this is done with herbs to control the overzealous pain signaling response - essentially resetting the nervous system to regulate inflammation in the area of pain is huge - ex: tumeric for muscles, frankincense (Boswellia) for bone pain, arnica topically for nerve pain
  • stress management is huge here to as are using adaptogenic herbs - cordyceps (I really like using mushrooms to work on immune regulation (ImmPower is a great product), rhodiola, ashwagandha to name a few

What are the characteristics of your pain?

So now that I break them down I want you to explore a few things about your pain, arthritis and headaches with these questions...

  • do weather changes make pain or headaches worse - if so cold/dampness or heat?
  • does stress make things worse?
  • have you connected any foods to making headaches worse?
  • what about hormones? say around the period or postmenopausal
  • did your headaches start in menopause?

Your diet influences your pain levels

Food - what you eat has a direct impact on how you feel - you have to pay attention to this....

  • lectins - the list is long but grains, legumes & nightshades fall in this category - if you take them out - do you feel better?
  • dairy (most damp food according to Chinese along with eggs & sugar - so if weather increases your pain consider limiting these foods OR try eating them with cayenne, spicy peppers or other items)
  • wheat/gluten
  • high histamine foods - bananas, nuts, wine, aged cheese, sausages, chocolate, eggs (see autoimmunewellness.com for a more expansive list)
  • And of course junk foods but really many of us eat well and there are some issues with foods that can really upset our delicate immune systems causing pain.

For anyone that has pain I recommend going to the autoimmunewellness.com website as it has a “what to eat and what to avoid” list and trying this for 3 months and see how you feel. Yes the site is for autoimmune conditions BUT really pain, arthritis and headaches are all signs of over inflammation and your body attacking itself by not being able to control inflammation in the body.

The better you manage stress the better you control inflammation, the driving force behind pain


The more you can control inflammation the better and you do that via:

  • diet – autoimmune paleo or low lectin styles are best to reduce inflammation
  • stress management - breathing, relaxing, taking fun breaks
  • hydration – ½ your body weight in water daily
  • enhancing circulation - increasing how much you move - walking, swimming, mobility work - whatever you can do to move just a bit more each day will help; you can also enhance local circulation with red light therapy too
  • enhancing circulation with massage, lymphatic drainage massage, dry brushing or myofascial release, acupuncture (of course one of my faves), cupping (2nd fave)
  • contrast hydrotherapy - 3 minutes hot and 30 seconds cold to the area of pain - 3 rounds and end on cold
  • topical herbs/oils to stimulate circulation - Doterra's Deep Blue, Dr. Bob's Medicated Oil (my fave), Arnica, Rosemary, Grapefruit, Cinnamon, Sage, Mustard, Cayenne (you can eat these too to help circulation)
  • Stop overcomplicating your health.

Go back to the basics.

Try out one of the basics above – and stick with it for a month!

Comment and let me know how it goes.

AND if you’re looking for more information on this topic…check out my podcast on this very topic right now!

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