Easy Ways to Live Well: Steph McGovern discusses bloating
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We have all been there before – an overindulgent meal, eating too quickly or just consuming foods which do not agree with us, and then a painful and bloated stomach ensues. This bloating is often accompanied with digestive disorders and gas. Although gas by itself is completely normal, it could also be a sign of a gut imbalance. In this case, adding more friendly bacteria to your diet could very likely be your best defence against bloating.
Maintaining a healthy gut environment can significantly reduce a person’s chances of bloating.
The role of probiotics is crucial when it comes to this process.
Certain studies prove that probiotics can help reduce gas production and bloating in people with digestive problems.
Having foods like yogurt, kefir, and kombucha that contain probiotics helps in a better digestion process and that reduces the chance of bloating.
Good bacteria
When a food type is deemed “good” bacteria it means it helps break down indigestible fibre which in turn absorbs more nutrients.
“Good” bacteria produce short-chain fatty acids and vitamins which is easily absorbed into a person’s system.
Short-chain fatty acids are a by-product of the fermentation of fibre in the gut by microbiota and are the communication link between the gut and the brain.
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“Another way to think about it is the probiotics are like good cops,” said Dr Robert Rountree, integrative physician of functional medicine.
He continued: “We’re putting in the good cops, and the good cops can keep watch over the bad guys.
“Once ingested, these probiotics can join the rest of your microbiome, fermenting fibre, producing short-chain fatty acids, and generally supporting digestion.
“So, as an integral part of the digestive system, maintaining a healthy microbiome with probiotic supplements supports digestive health.”
Next time you pick up a yoghurt that is packed with friendly bacteria, take a look at the label, advised Holland and Barrett.
The health site added: “It may contain Lactobacillus acidophilus or Bifidobacterium bifidum – these are common bacterial cultures that have been shown to have a beneficial effect on our health.
“Friendly bacteria are found naturally in some foods, such as kimchi, miso, sauerkraut and kombucha, a fermented tea.
“These foods and drinks are more popular in other parts of the world, but they are starting to grow in popularity in the UK.”
Other tips to reduce bloating
Stomach bloating can also be the result of a food intolerance.
A food intolerance is difficulty digesting certain foods and having an unpleasant physical reaction to them.
Eliminating certain foods should therefore provide bloating relief.
According to the NHS, the most common foods to cause problems are wheat or gluten and dairy products.
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