How to Fix Bloating
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Do you suffer with gas, bloating, irritable bowel syndrome, gut dysbiosis or any of the other myriad digestive health conditions that affect an estimated one in five of us? If you’re overwhelmed with all the conflicting information around what you should and shouldn’t consume to try and fix your symptoms, you’re not alone.
The human microbiome comprises trillions of microorganisms, including bacteria, viruses, and fungi, each playing a crucial role in your health. Just like your fingerprint, your microbiome is uniquely yours and it impacts everything from your mood to your brain health, your immunity, weight, metabolic health, and more.
Good gut bacteria is essential for producing vitamins B, K, and various amino acids. A diet high in fiber and good bacteria in particular affects the type and amount of microbiota in your gut. But trying new foods or supplements in an attempt to improve your microbiome can often make your symptoms worse. This guide will help you make a more informed decision when it comes to adding more gut-friendly options to your diet.
Why Are Pre And Probiotics So Beneficial?
Prebiotics and probiotics nurture and balance your gut microbiome. Prebiotics, found in fibers and natural sugars, serve as food for beneficial bacteria, promoting their growth. While probiotics, living microorganisms in certain foods and supplements, introduce beneficial bacteria to the gut. Together, they strengthen the gut barrier, aid digestion, enhance nutrient absorption, and support immune function, contributing to overall health and wellbeing.
Fiber And Prebiotics
Dietary fiber provides the crucial substrate and food for your microbiota. Ten thousand years ago, we likely consumed 50 to 100 grams of fiber per day, whereas it’s common to ingest only 10 to 15 grams today. There are three main types of fiber.
- Soluble Fiber: acts like a gel, fermenting into beneficial short-chain fatty acids
- Insoluble Fiber: these are the “twigs” that help maintain regular bowel movements
- Prebiotics: think of these as superfood nutrition for your microbiota
You’ll likely want to increase your fiber intake but ease your way into it. Too much too soon can cause major gastrointestinal distress. Consider upping your intake by five to 10 grams at a time, slowly working your way up to an additional 25–30 grams or more per day.
Soluble Fiber Sources:
- Oats are rich in beta-glucan, a type of soluble fiber
- Apples, particularly in the skin
- Beans such as kidney beans, black beans, and lima beans
- Citrus fruits like oranges and grapefruits
- Flaxseeds can be added to a variety of dishes
Insoluble Fiber Sources:
- Whole wheat products like whole wheat bread and pasta
- Brown rice retains its outer layer which is high in fiber
- Bran, including wheat bran and oat bran
- Vegetables, such as carrots, cucumbers, and zucchini
- Nuts like almonds and walnuts
Prebiotic Fiber Sources:
- Garlic acts as a great prebiotic when consumed raw or cooked
- Onions are widely available and versatile
- Bananas, especially when they’re slightly green
- Chicory root, often found in health food sections, used as a coffee substitute or dietary supplement
- Jerusalem artichokes, also known as sunchokes, available in the produce section
Each of these foods can easily be incorporated into your diet and are commonly available at most grocery stores. Remember, a balanced diet with a variety of fiber types is beneficial for your overall digestive health and wellbeing.
Probiotics
Probiotics are nutritional supplements or nutritional additives designed to give you a boost from a handful of beneficial bacteria.
- Lactobacillus. This is one of the most common types, found in yogurt and other fermented foods. Different strains can help with diarrhea and may be beneficial to those who cannot digest lactose
- Bifidobacterium. Found in some dairy products, these strains can help ease the symptoms of irritable bowel syndrome (IBS) and other conditions
- Saccharomyces boulardii. A type of yeast found in probiotics that can combat diarrhea and other digestive problems
- Streptococcus thermophilus. Known for its role in the production of lactase, which can help people with lactose intolerance to digest lactose more effectively
If you are new to probiotic supplementation, you might consider a five strain and five billion CFU option – not too strong, but sufficient enough to affect change.
Fermented Foods
Fermented foods are found in traditional diets in nearly every culture, and they have been consumed for millennia. Things like yogurt, kimchi, kombucha, and kvass are just a handful of examples of fermented food products.
There are two main types you should be aware of.
- Controlled fermented products. Store-bought products have almost always been fermented used isolated, controlled bacteria. This undoubtedly means less strains and less colony forming units, but it also gives you a better chance of avoiding negative reactions.
- Wild fermentation. Homemade fermented foods are often created with exposure to air meaning all kinds of “wild” bacteria can be present. This can be great, but during a healing phase, it is often advised to focus on controlled fermentation products.
Your Journey Back To Gut Health
As you increase your fiber intake, experiment with probiotics, and fermented foods, gas, bloating, and more frequent trips to the bathroom are common. Start slowly with these changes and plan for two to four weeks before things begin to normalize. If in doubt, slow down, and always trust your own body and experiences. Remember, your microbiome is unique to you, so your healing journey will also be unique.
Safety Disclaimer
This guide is for educational purposes only. If you have serious digestive issues or notice a sudden change in symptoms, please see a doctor making any dietary or nutritional changes.
