Bloating is defined by “MedlinePlus,” a service of the U.S. National Library of Medicine, as “a condition in which the abdomen (belly) feels full and tight.” It is marked by a swollen abdomen. Common causes include: swallowing air, constipation, gastroesophageal reflux, irritable bowel syndrome, food intolerances, overeating, small bowel bacterial overgrowth, or weight gain. Bloating can also arise from more serious medical conditions, such as: ascites and tumors, celiac disease, dumping syndrome, ovarian cancer, or pancreatic insufficiency. However, potassium is not a cause of bloating; rather, potassium may provide a means of preventing it.
Potassium
Potassium is an essential dietary mineral and electrolyte. Its main function is as a cation, or positively charged ion, within a cell’s fluid. There is more potassium inside of a cell than outside of it, and more sodium outside. This creates a difference in cell membrane potential, which is an electrochemical difference. There are many ion pumps that regulate this delicate balance, as it is necessary for survival. The electrochemical gradient functions in nerve impulse transmission, muscle contraction, and heart function.
Potassium and Bloating
Potassium’s function as an intracellular cation is what enables it to prevent bloating. Excess sodium causes water retention, resulting in bloating. Potassium acts as a mild diuretic on the body and, as such, is able to negate the bloating effects of sodium.
Food Sources
Foods with the highest potassium content are fruits and vegetables. Some of the highest sources for potassium are: potatoes, prunes, raisins, bananas, lima beans, spinach, acorn squash, tomato juice, oranges, and artichokes. The Food and Nutrition Board of the Institute of Medicine has established adequate intake levels (AI) for potassium, based upon the intakes of healthy individuals. Consumption of potassium at these levels has been found to lower blood pressure, reduce salt sensitivity, and decrease the risk of kidney stones according to the Linus Pauling Institute. The AI for adults is 4,700 mg of potassium per day.
Other Potassium Benefits
The Linus Pauling Institute has compiled research from a myriad of different studies and determined that even a mild potassium deficiency may be a contributing factor to many chronic diseases. On the other hand, an increased consumption of potassium has been associated with a decreased risk of stroke, osteoporosis, and kidney stones. There have also been many studies in which hypertension has been treated by potassium.
