We’ve all had that bloated and uncomfortable feeling when our tummy is not quite right at some stage in our lives. For some, it is a regular occurrence. But what is the cause of this discomfort? Is it the foods consumed throughout the day, or other lifestyle factors?
Emerging research shows the importance of having a healthy gut and how that can completely change your digestive processes. For many, this can be a confusing concept.
Gut health
Here’s what you need to know about gut health, prebiotics and probiotics and how to get a happy tummy, less bloating and better digestive health.
Your gut is full of different types of bacteria. Yes, that’s right, bacteria. The balance of this bacteria is known as the gut microbiome and it affects how you feel each day.
Having an unhealthy mix of bacteria has been linked to digestive issues, like irritable bowel syndrome, bloating and other health issues, like obesity, anxiety, and depression. Having a healthy mix can improve immunity and digestion. The mix of gut bacteria is impacted by genes and diseases over the long term. Factors you can control, like the food you eat, also play a vital role in having a healthy tummy.
Prebiotics and probiotics
Prebiotics are types of carbohydrates that are not digested or only partly digested when they reach the large intestines. This means they are available to feed ‘good’ bacteria, encouraging it to grow in the gut.
Foods containing prebiotics include vegetables like asparagus, onions, and cabbage; legumes; garlic and fruits, including bananas and apples.
Probiotics are the ‘good’ bacteria. They are in everyday foods, such as yoghurt, milk drinks and other fermented foods. You can also purchase specific probiotic supplements.
How diet impacts tummy health
Plant-based diets (such as vegetarian and vegan diets) are naturally high in pre and probiotics from fruit, legumes, whole grains, and seeds. They are associated with a larger variety of healthy gut bacteria. For many people bloating can occur from whey protein. Usually, this is caused by a dairy sensitivity or not consuming with enough water.
If you are constantly battling stomach problems, some minor changes in your eating habits could drastically change your digestive processes. It is recommended to stick to a plan and give it some time. The changes might not happen overnight, and you will need to build back the gut bacteria for any previous damage you have done. This is when a supplement could be encouraged to increase the growth of good bacteria.
Supplements
Supplements may be beneficial as they support the immune system and to help relieve tummy troubles, such as diarrhoea and bloating. There are lots of different prebiotic and probiotic supplement strains available in the market. Taking certain probiotics may improve one person’s gut bacteria balance, but not necessarily help someone else.
A powerful supplement to incorporate into your daily regimen is L-Glutamine as it has been proven to boost immune cell activity in the gut. This can assist in preventing inflammation and can also aid intestinal problems. If you are having cramping, spasms and regular stomach discomfort, try adding it to your regimen.
How to end to bloating?
• Drink more water – Not only does this have an abundance of other positive repercussions, but it will assist in digestion.
• Add a prebiotic or probiotic to your diet.
• Start being more intuitive with your eating. The best way to know what is causing you discomfort is to keep a food diary. That way you will be able to track what you ate before you became bloated.
• Avoid triggers – If you know dairy is causing you problems, stop using it.
• Incorporate more plant-based elements into your diet. That might mean subbing out a whey protein for a plant-based protein. Or alternating between the two.
