Health Iowa Q&A

I have been experiencing a bloating feeling after I eat every meal and experience alot of gas. Also, I seemed to have gained at least 5 to 7 pounds in the last month. I have some discomfort in my lower left back. The pain is not sharp, it is just nagging. I had a physical 2 months ago and I have been treated for low iron. I have been taking an iron pill once a day and I'm due to go back for another blood test in a month to check the iron storage levels. I hate the way that I feel. I'm a pretty physically fit female, walking 5 miles a day, and this is driving me crazy. Help!!!


A variety of factors can cause bloating and gas. There are specific foods that cause bloating including dairy products, vegetables such as broccoli and cauliflower, and beans. Many of these foods are high in fiber and if you’ve increased your fiber intake recently but haven’t increased your fluid intake, this can leave you feeling bloated and usually constipated. Eating high fiber foods is an important part of a healthy diet but they must be added gradually to the diet and accompanied by an increase in fluid intake (preferably water). Good sources of fiber include fresh or dried fruits, fresh or frozen vegetables, whole-wheat bread, whole-grain cereals such as oatmeal or shredded wheat, and beans.

Gas is also caused by many of the same foods that cause bloating. If you’ve identified foods that cause gas for you, eliminate them from your diet and then gradually add them back. Dairy products can produce gas and bloating for some people. If this is the case for you, try drinking only ½ cup of milk per meal. This should reduce the gas and bloating. Other factors also produce gas such as eating quickly and drinking carbonated beverages. Both of these cause you to swallow more air, which produces the gas.

Certain iron supplements can frequently cause GI disturbances such as bloating, nausea, and constipation. Taking the supplement with food, drinking plenty of water, and eating high fiber foods can help reduce these side-effects.

Occasionally bloating can be a sign of food allergies or intolerances. If using some of the strategies above, such as drinking more fluids and gradually adding foods high in fiber to your diet, do not improve your symptoms, be sure to let your doctor know about your gas and bloating.

Kathy Mellen, MA, RD, LD
Dietitian
Student Health Service

Reviewed 6/2/04