Everyone experiences bloating now and then. You might have eaten something gassy, like onions or cabbage, and for a few hours afterward, you feel significant pressure in your abdomen that just wants to escape. But there are also people who feel almost constantly bloated, even without having proper flatulence, meaning the air in their stomach doesn't decrease. This article will explain why this happens and how to get rid of your chronic bloating.
Table of Contents
The intestine is a highly complex system
Our intestines are home to ten to one hundred trillion bacteria and microbes. At least 500 different types of microorganisms form the gut flora of an adult human. Each type and each bacterium has its own task in digestion. They break down the food that arrives in the intestine into its individual components, so that the nutrients contained can enter our blood through the intestinal lining. Even components that cannot be further broken down, such as fiber, are utilized by the gut microbiome. They are fermented by the gut bacteria, which in turn produces important vitamins and nutrients. If the delicate balance between these countless microorganisms is disturbed, it can have noticeable consequences not only for digestion.
The connection between the gut and the brain
There is a very close connection between our gut and the emotional center of the brain. Many people therefore experience effects on digestion when they are nervous, for example before an exam or a performance. There are also many people who cannot go to the toilet in an unfamiliar environment because their intestines simply go on strike, leading to constipation. It is no coincidence that for decades, the term "gut feeling" has been used in colloquial language, and many people describe their emotions as primarily being felt in the abdominal area. Chronic bloating is therefore often accompanied by chronic fatigue and irritability.
Researchers have also long known about this connection and have found that the composition of the gut microbiome can even affect psychological aspects of health. For example, depressive moods and anxiety disorders are linked to the balance in the gut flora.1 The microbiome could also play an important role in the development and treatment of sleep disorders.2
How bloating develops with an unbalanced gut flora
The composition of the various bacteria in our gut is as individual as a fingerprint. However, there is always a balance between bacteria that produce gas during food processing and those that need gas for metabolism. It can certainly happen that a meal particularly challenges certain types of bacteria and more gas is produced in the intestine. However, this condition normalizes within a few hours. If bloating persists permanently, it means that something fundamental in the diet or gut flora is wrong. Possible reasons for chronic bloating are:
- very sugar-rich diet
- low-fiber diet
- very high-fat and high-protein diet
- stress
- taking medication (e.g., antibiotics)
Of course, there are other, disease-related reasons why someone may have problems with bloating. To be sure, you should definitely discuss your symptoms with a doctor. In otherwise healthy people, these three aspects – diet, stress, and medication – are the main causes of bloating. The good news is that these are all factors that can be influenced.
How to restore balance in your gut
So you have the means to finally get rid of your bloating. With these four tips, you have efficient levers through which you can optimize your digestion and gut microbiome.
1. Balanced, fiber-rich diet
As mentioned earlier, fiber is an important aspect of food, as it is fermented by various bacteria in the intestine. This process produces, among other things, lactic acids and other substances that serve as food for many gut bacteria and maintain the environment in the intestine. Fiber is particularly found in psyllium husks, flaxseeds, dried fruits, and legumes. Fresh fruit also contains fiber, but it is important to eat it whole and not as a smoothie or juice. The daily amount of fiber recommended by the DGE (German Nutrition Society) is at least 30g per day.
2. Reduce sugar, alcohol, and cigarettes
Researchers have identified a diet very rich in sugar and simple carbohydrates as a factor contributing to elevated inflammation levels.3 Sugar also creates an environment in the gut that makes it impossible for various good bacteria to survive and promotes the proliferation of harmful bacteria.
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3. Integrate more fermented foods
During fermentation in vegetables or beverages, the same bacteria are produced that also thrive in our gut flora. When you consume these through food, they colonize your gut and ensure a balanced gut flora. However, since fermented foods with live bacteria continue to ferment on supermarket shelves and produce gases, they are usually pasteurized. This involves heating them so much that the bacteria are killed. This makes them shelf-stable for longer without the risk of the jars exploding. Therefore, when buying fermented foods, you should make sure that they are not pasteurized. Such "live" fermented foods are usually available in organic markets. These include, for example, sauerkraut, kimchi, or beverages like kefir and kombucha.
Yogurt also results from the work of probiotic bacteria, which cause the milk to thicken. But here too, most products are pasteurized and therefore no longer probiotic. However, there are now "probiotic yogurts" explicitly declared as such, to which beneficial bacteria have been added afterward. To do something good for your gut, you should therefore opt for natural yogurt or probiotic yogurt. If you don't tolerate cow's milk well, there are also good alternatives made from sheep's or goat's milk.
4. Take probiotics
To ensure you get enough of the most important gut bacteria, it's also advisable to take probiotics regularly. This way, you don't have to worry as much about incorporating enough probiotics into your diet and you receive a consistent amount of Lactobacillus and Co. This can help you establish balance in your gut flora and prevent digestive upsets. Several studies attribute a positive effect to the targeted intake of probiotics. Specifically, Lactobacillus acidophilus and Bifidobacterium lactis have shown good effects on bloating.4 With a probiotic in your daily routine, you have one less worry and know that your gut flora is well-cared for and in balance.
Sources:
- Wei L, Singh R, Ro S, Ghoshal UC. Gut microbiota dysbiosis in functional gastrointestinal disorders: Underpinning the symptoms and pathophysiology. JGH Open. 2021 Mar 23;5(9):976-987. doi: 10.1002/jgh3.12528. PMID: 34584964; PMCID: PMC8454481. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8454481/
- Wang Z, Wang Z, Lu T, Chen W, Yan W, Yuan K, Shi L, Liu X, Zhou X, Shi J, Vitiello MV, Han Y, Lu L. The microbiota-gut-brain axis in sleep disorders. Sleep Med Rev. 2022 Oct;65:101691. doi: 10.1016/j.smrv.2022.101691. Epub 2022 Aug 31. PMID: 36099873. https://pubmed.ncbi.nlm.nih.gov/36099873/
- Satokari R. High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients. 2020 May 8;12(5):1348. doi: 10.3390/nu12051348. PMID: 32397233; PMCID: PMC7284805. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284805/
- Mari A, Abu Backer F, Mahamid M, Amara H, Carter D, Boltin D, Dickman R. Bloating and Abdominal Distension: Clinical Approach and Management. Adv Ther. 2019 May;36(5):1075-1084. doi: 10.1007/s12325-019-00924-7. Epub 2019 Mar 16. PMID: 30879252; PMCID: PMC6824367. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6824367/
- Järbrink-Sehgal E, Andreasson A. The gut microbiota and mental health in adults. Curr Opin Neurobiol. 2020 Jun;62:102-114. doi: 10.1016/j.conb.2020.01.016. Epub 2020 Mar 9. PMID: 32163822. https://pubmed.ncbi.nlm.nih.gov/32163822/
- Socała K, Doboszewska U, Szopa A, Serefko A, Włodarczyk M, Zielińska A, Poleszak E, Fichna J, Wlaź P. The role of microbiota-gut-brain axis in neuropsychiatric and neurological disorders. Pharmacol Res. 2021 Oct;172:105840. doi: 10.1016/j.phrs.2021.105840. Epub 2021 Aug 24. PMID: 34450312. https://pubmed.ncbi.nlm.nih.gov/34450312/
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