In the U.S., nearly 1 in 7 Americans experience weekly bloating, particularly women. Bloating is characterized by a feeling of fullness, tightness or swelling in the abdomen. Often, bloating occurs due to the buildup of gas in the digestive tract, and may also produce abdominal pain, discomfort and visible distention of the stomach. While many individuals feel bloating is common, it’s not “normal”. In short, bloating is a sign of an unhealthy gut microbiome.
The microbiome (your gut environment), which consists of trillions of microorganisms living in your digestive tract, plays a crucial role in digestion, immune function and overall health. An imbalance in these microorganisms, known as dysbiosis, can contribute to various health and digestive issues, including bloating. Our age, health status, diet and environment all influence the numbers of microorganisms in your gut. “Dramatic increases in chronic diseases, including Type 1 diabetes, asthma, obesity, gastroesophageal reflux disease and inflammatory bowel disease, have been linked to the loss of proper bacteria in our guts, caused by the overuse of antibiotics, dietary choices, and a variety of other lifestyle choices”, according to Dr Martin Blaser, MD at Cleveland Clinic.
If you’re suffering from frequent bloating, and your digestive system isn’t functioning properly, here are three things you can do to help keep it on the right track.
1. Eat gut-friendly food. Your dietary intake matters. The gut microbiome prefers foods we can’t digest. This includes foods with fiber, such as fresh fruits, vegetables, legumes, seeds and nuts; foods we already know we should eat for their nutritional properties. However, while fiber and starches are often recommended for gut health, they can worsen symptoms by feeding bad bacteria to your gut, if the gut health is poor. Excess fiber consumption with SLOW motility, feeds bacteria along the digestive tract, which is often associated with bloating. Therefore, according to microbiome researcher Gail Cresci, foods to remove from your gut, or eat in much lower amounts, include foods high in fiber initially, high in sugar, ultra-processed foods, and foods prepared with seed oils. “These are all associated with the consumption of a Western diet, which is also associated with a disrupted
microbiome,” she said. Note, a healthy gut microbiome depends on the consumption of fermented foods because eating them help replace the good microbes. Incidentally, those consuming fermented foods have increased microbiomes as well as decreases in markers of inflammation.
2. Find the right probiotics or supplements to incorporate into your diet. Incorporating prebiotics, probiotics and postbiotics into your daily diet can also significantly enhance your gut health and overall well-being. Prebiotics, the non-digestible fibers, serve as nourishment for beneficial bacteria. Probiotics, the live microorganisms, directly contribute to a healthy gut microbiome. Postbiotics, the bioactive compounds produced during fermentation, offer additional health benefits. The relationship between prebiotics, probiotics and postbiotics is symbiotic, meaning they work together to support and maintain optimal gut health. Prebiotics fuel the growth of probiotics, which in turn produce postbiotics that offer additional health benefits. Cresci stated, “If you have a bad diet, and you want to keep eating a bad diet but want to improve your microbiome, any pre, probiotic or postbiotics, isn’t going to erase your bad choices”. Bottom line, “you have to do the other part too”. Sprout’s, Wholefoods, or our office can provide great resources for the pre, pro and post biotic.
3. Move your body every day and prioritize sleep. “Get better sleep” and “exercise more” sounds like I’ve mentioned this before. However, improving your sleep hygiene and squeezing in more physical activity are tried and true ways to improve your health, including your gut health. Exercise will help your gut in different ways, specifically by improving your circulation, helping your metabolism and aiding your digestive muscles, according to information from the Cleveland Clinic. Getting good sleep is another general piece of wellness advice tied directly to the health of our guts. Lacking
sleep triggers an increase in stress and cortisol, which have negative mental and physical
impacts. “There’s a lot going on with the gut-brain interaction, so that signals back to the microbiome, and vice versa,” Cresci said. It’s a fundamental fact that when we’re exhausted, we don’t have the energy to do many of the things that keep us healthy, like exercising or finding a nutritious meal, both of which impact our gut health. “When you’re sleepy, tired, and exhausted, one tends to go for the quick meal, and not do the things we know are good for our gut microbiomes,” Cresci said. “So, it kind of perpetuates itself.”
At the end of the day, consuming more whole natural foods is linked to higher gut microbiome and one’s overall health. Strive to plan and seek out locations to eat that have gut friendly foods if your kitchen is not an option. Have hope, bloating is resolvable with a proper game plan. Our wellness chiropractic office is here to help you regain your health, naturally. - Dr. Irma Palmer
Resources: Mercola.com, CNET.com, Cleveland Clinic Journal of Medicine
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