Although bloating usually resolves on its own, Medline Plus warns that you should see your doctor if bloating is accompanied by severe abdominal pain, bloody stools, diarrhea, worsening heartburn, vomiting or weight loss. Edema, also called fluid retention or water retention, can cause a bloated or swollen feeling or appearance. Whether or not spinach contributes to bloating depends on your body's individual reaction to it, as well as the type of bloating you are experiencing.
Nutritional Basics
A 1/2-cup serving of fresh, raw spinach contains 0.43 grams of protein, 0.06 grams of total fat, 0.54 grams of carbohydrates, 0.3 grams of fiber and 0.06 grams of natural sugars. Spinach is low in fat, low in sugar, low in salt, high in soluble fiber and cholesterol-free. At a negligible 3 calories, a 1/2-cup serving of spinach is an ideal food for those trying to maintain healthy weight; its soluble fiber can create a feeling of fullness and promote efficient elimination. In addition, the serving provides 1,407 international units of antioxidant vitamin A, which is essential for immune system health, along with 844 micrograms of beta-carotene, a beneficial plant pigment that turns into vitamin A. The informational website Nutrition and You notes that spinach may help to prevent osteoporosis and iron deficiency anemia.
Abdominal Bloating
Possible causes of bloating include swallowing air, overeating and digestive problems, including constipation, irritable bowel syndrome and lactose intolerance. More serious conditions, such as celiac disease and ovarian cancer, can also cause bloating. To reduce episodes of minor bloating, try avoiding gas-producing foods; notorious culprits include beans, broccoli, Brussels sprouts and carbonated drinks. Because it does contain high levels of fiber, spinach could contribute to bloating. When bloating occurs, cut down on high-fiber foods, then slowly introduce them back into your diet. If you do identify spinach as a bloat-producing food, avoid it. Other techniques for reducing bloating include eating and drinking slowly, quitting smoking and taking a short walk after eating.
Bloating with Edema
Water retention, or edema -- sometimes referred to as bloating -- results from the accumulation of excessive fluid between the cells or in the circulatory system. It usually affects your feet, ankles, legs, face and hands, with skin that may look swollen, stretched or shiny. Edema can result from eating excessive salt and sitting or standing too long, as well as from underlying medical conditions and pregnancy. Consult your physician if you have edema. If you experience shortness of breath, chest pain or difficulty breathing with edema, seek emergency medical care. For minor edema and bloating, your doctor may recommend diuretics, along with reducing salt intake. For this type of bloating, spinach can be an ally. University of Maryland Medical Center endorses it as having a mild natural diuretic effect. Other tips for reducing edema include eating foods high in vitamin-B complex and iron, and avoiding refined foods such as white bread and sugar.
Usage and Considerations
Choose dark green, intact spinach leaves, avoiding any that are shriveled, wilted, discolored or slimy. Leaves should smell fresh, with no hint of acridness or decay. If you take blood thinning medication, your doctor may recommend that you limit or avoid spinach; its high levels of vitamin K may interfere with metabolism. Spinach also contains oxalic acid, which can cause oxalate stones in susceptible individuals. Nutrition and You cautions that reheating leftover cooked spinach may cause conversion of nitrates into harmful nitrites and nitrosamines.
References
- USDA National Nutrient Database: Raw Spinach NDB 11457
- MedlinePlus; Abdominal Bloating
- MayoClinic.com; Bloating, Belching and Intestinal Gas: How to Avoid Them; Mayo Clinic Staff; April 2011
- University of Maryland Medical Center; Edema; UMMC Staff; March 2010
- Nutrition and You: Spinach Nutrition Facts and Health Benefits
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