BetterGuts

Bloating: What's happening in your gut?

Bloating is one of the most common digestive complaints, often leaving us feeling uncomfortably full, swollen or tight around the abdomen. But what actually causes it, and could our gut bacteria be playing a role?

What causes bloating?

Bloating is often associated with a build-up of gas in the digestive tract. Common causes include eating too quickly, fizzy drinks, constipation, food intolerances and stress. Sometimes, however, it's not the amount of gas that's the problem, but how effectively our digestive system moves it along.

What role does the microbiome play?

Our gut bacteria help digest foods that our bodies cannot break down on their own, particularly certain carbohydrates and fibres. This process, known as fermentation, produces beneficial compounds but also releases gases such as hydrogen, carbon dioxide, and even methane, which can contribute to bloating and discomfort.

The composition and activity of our microbiome can influence how much gas is produced, how quickly food moves through the intestine and how comfortably we digest it.

What can we do about it?

The best starting point is identifying foods that trigger excessive fermentation. Highly fermentable fibres such as inulin, along with certain artificial sweeteners and sugar alcohols like malitol or sorbitol found in sugar-free foods, can contribute to bloating in sensitive individuals. Processed sugar can also have an effect, so sticking to a natural alternative is a good start. 

Alongside dietary changes, supporting the gut microbiome is key. This can be done with a good home made fermented food, or a good probiotic supplement, either can help.

The key is finding the right balance between nourishing our gut bacteria and avoiding the foods that cause discomfort.

Hit the button below to explore the Gut Health Hub for more info.

Antibiotics and your microbiome: what’s happening?

Antibiotics revolutionised medicine, helping us to fight bacterial infections that up until that point had been lethal, and they continue to save lives today. But, while they do target harmful bacteria, most of them also target the beneficial bacteria that live in our guts and influence almost every aspect of our health. So, what does this mean for us?

What happens when we take antibiotics?

Antibiotics work by killing bacteria or preventing them from multiplying. Unfortunately, many antibiotics cannot distinguish between harmful bacteria and the beneficial microbes that make up our gut microbiome, and so when we take them they kill a wide variety of our gut’s natural bacteria. 

Our gut microbiome is an ecosystem, much like a rainforest, and if we kill of a large number of bacteria all at once, it can throw that whole balance off. 

How does this affect our microbiome?

Our gut bacteria play important roles in digestion, immune function and maintaining the intestinal barrier, amongst many other important roles. When antibiotics disrupt these microbial communities, we can experience side effects in the short term, the most common being diarrhoea.

The biggest issue comes in the long run. The loss in microbiome diversity can allow bad bacteria to grow out of control in some cases, often causing long term issues, and in some instances causing more problems than there were before the antibiotics were ever started! 

What can we do about it?

Supporting our gut microbiome during antibiotic treatment is paramount here. 

Clinical research has shown that selected probiotic strains can reduce the risk of antibiotic-associated diarrhoea. In fact, the European Society for Paediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN) recommends considering certain strains, including LGG, for children at increased risk of this complication.

A good probiotic food is also an option, but needs to be home made, strong, and consumed every single day. 

Couple your microbiome support alongside a good diet and plenty of hydration, and you’ll  be taking a good step in the right direction to supporting your microbiome during antibiotic treatment.  

Want a bit more detail? Hit the button below to read our article on antibiotics in full, how they influence your microbiome, and what that means for you.

Diarrhoea or Constipation? Here’s what’s happening. 

Diarrhoea and constipation might seem like opposite problems, but actually both can be directly influenced by the same thing: our gut microbiome. The trillions of bacteria living in our digestive system help regulate how our intestines function, influencing everything from bowel movements to stool consistency to how much gas we produce.

What causes diarrhoea and constipation?

Diarrhoea often happens because the contents of your intestines move too quickly, or there is too much water left in the bowel. This can be caused by a few things: food intolerances, medications such as antibiotics, and digestive disorders are all common reasons. The biggest reason, however, is typically the introduction of bad bacteria, or infections. Diarrhoea is a natural defence mechanism, and often a sign the body is trying to get rid of something.

Constipation on the other hand is normally the opposite. In this instance too much water is absorbed, leaving the stool hard and difficult for the body to pass. This can be caused by dehydration, inactivity and certain medications, and a lack of fibre. It can also be caused by our bacteria…

How does the microbiome influence them?

Our gut bacteria help regulate intestinal motility, water balance and digestion. They produce compounds called short-chain fatty acids, which can influence the nerves and muscles responsible for moving food through our intestines, and in doing so control how efficiently our guts can move food.

Disruptions to the microbiome, sometimes caused by infections, antibiotics or dietary changes, can all therefore influence how effectively our guts function, often leading to issues like constipation or diarrhoea. 

What can we do about it?

Supporting a balanced microbiome is one of the best ways to care for our digestive wellbeing. Clinical research has explored how selected live bacterial strains, including LGG in antibiotic-associated and infectious diarrhoea, and BB-12 in bowel regularity, influence these digestive conditions, with positive results. 

Coupling this approach with staying hydrated (especially during diarrhoea), sticking to a balanced diet, and ensuring you’re getting enough fibre, can all help to maintain a more regular bowel. 

Want to know more? Hit the button below to read the full article.