Q. I am an active person and mother of 2 very young children. For as long as I can remember I have always retained a lot of water. However, someone suggested I may have an allergy. I was diagnosed to be allergic to milk, however, I am not irritated or see any common signs. Could dairy products be causing my bloating? As I said, I am active, workout 4 times a week and eat a healthy, balanced diet. Please help!!! Thank you for your time.

A. You really would not know if you are allergic to milk unless you get tested for the food allergy. Common foods people are allergic to are milk, soy, wheat, corn, eggs, baker and brewer's yeast. Food allergies can cause many different reactions including gas, bloating, cramping, rash, fatigue, breathing or respiratory difficulties, coughing, to name a few. You can be sensitive to a food without being allergic to it. Eliminate the suspicious food from your diet for a week and then add it back. Note your physical response to the food to see if you have a negative reaction of any kind to the food. You know dehydration is a common cause for fluid retention so make sure you are staying hydrated.

There are other questions that you may ask yourself that could be contributing to your fluid retention:

1. Are you eating enough protein? Women commonly do not get the proper amount of protein. If insufficient protein is consumed the body will retain fluid. Or if you are eating too much carbohydrate (the breakdown of carbohydrate is Water H20 and CO2). More water retention. You should try to get at least 2 good sources of lean protein daily in the form of lean meat, chicken, fish, pork, beef, turkey, eggs, cottage cheese, etc.
2. Are you digesting your proteins properly? Bloating, gas, and fluid retention can be related to mproper digestion. Do not drink large amounts of fluids with meals. Rather 30 minutes before and 3 minutes after meals. The digestive enzymes do not become diluted and can more efficiently breakdown foods. Thus, better digestion and more efficient breakdown and absorption of essential proteins, fatty acids, vitamins, and minerals from food.
3. Are you getting enough minerals from your foods potassium, magnesium for proper fluid balance? Dietary sources of potassium and magnesium can be found in fruits, vegetables, nuts and legumes.
4. Are you eating too many processed, packaged, canned, or sodium rich foods? If you are eating too many sodium containing foods and not drinking enough water this could contribute to fluid retention in most people.
5. Are you having normal, daily bowel movements? The average transit time for food from mouth to elimination is 16-24 hours. Constipation certainly can cause bloating and fluid retention. If this is the case then diet, digestion, and elimination should be addressed.

I hope these suggestions gave you some other possible causes to think about. If you decide you would like an nutritional e-consultation, please visit the rate section of my website.

Sincerely,
Gay Riley, MS, RD, CCN
www.netnutritionist.com

I hope this helped.  Please contact me for further information or if you have another question!