Bloating is a common and uncomfortable digestive issue that many people experience at some point in their lives. It's that sensation of your abdomen feeling swollen or full of gas, often accompanied by pain or discomfort.
While there can be various causes of bloating, gut health plays a crucial role in its prevention and management. In this blog, we'll explore the relationship between bloating, gut health and how prebiotics can be a key player in maintaining a happy and healthy gut.
In this blog, we will discuss:
- Understanding bloating
- The role of gut health
- Prebiotics: Your gut's best friend
- Sources of prebiotics
- An easy way to boost your prebiotic intake
Understanding bloating & causes
Before delving into how to combat bloating, let's understand what it is and why it happens.
Bloating is primarily the result of excess gas production or an accumulation of gas in your digestive system.
This can be due to a variety of factors, such as:
Overeating: Consuming large meals or eating too quickly can overwhelm your digestive system, accumulating gas.
Swallowing air: Drinking carbonated beverages, chewing gum, or talking while eating can cause you to swallow air, leading to bloating.
Digestive disorders: Conditions like irritable bowel syndrome (IBS), celiac disease, and lactose intolerance can cause chronic bloating.
Food choices: Certain foods, such as beans, lentils, broccoli, bread, pasta and cabbage, produce gas during digestion.
Imbalanced gut microbiome: An imbalance of gut bacteria can disrupt normal digestion, increasing gas production.
The role of gut health & bloating
Your gut, or gastrointestinal tract, is home to trillions of microorganisms, including bacteria (good and bad), fungi (good and bad), and viruses, collectively known as the gut microbiota, which live in your gut microbiome. (Think of your gut microbiome as the special, happy home for all your microorganisms!). The 'bad guys' are what are known as 'pathogens'.
Maintaining a healthy gut microbiome is crucial for proper digestion and overall well-being. A balanced gut microbiome can help regulate gas production, reduce inflammation, and improve nutrient absorption.
On the other hand, an imbalanced gut can contribute to bloating and other digestive issues.
Prebiotics: Your gut's best friend!
Prebiotics are non-digestible fibres that serve as food for the beneficial bacteria in your gut, promoting their growth and activity. They play a vital role in improving gut health and reducing bloating. Here's how prebiotics can help:
Balancing the microbiome: Prebiotics support the growth of beneficial bacteria, such as Bifidobacteria and Lactobacilli, which help maintain a balanced gut microbiome.
Reducing inflammation: A healthy gut microbiome can reduce inflammation, which often contributes to bloating and digestive discomfort.
Improving digestion: Prebiotics can enhance nutrient absorption and improve the efficiency of your digestive system, reducing the likelihood of food fermenting and causing gas.
Find out more:
Sources of prebiotics: Incorporating them into your diet
The International Scientific Association of Probiotics and Prebiotics (ISAPP) recommends 3-5g of prebiotics daily to achieve health benefits.
You can incorporate prebiotics into your diet by including these foods, however you would have to eat a lot of them to achieve the recommended daily amount!
Fruits: Bananas, apples, berries, and kiwi have prebiotics.
Vegetables: Garlic, onions, leeks, asparagus, and artichokes contain high prebiotic fibres.
Legumes: Lentils, chickpeas, and beans are excellent sources of prebiotics.
Whole grains: Oats, wheat, and barley contain prebiotic fibres.
Nuts and seeds: Almonds, flaxseeds, and chia seeds are good options.
However, the #1 source of prebiotic fibre is CHICORY ROOT!
Examples of the amounts of foods you would need to eat to achieve 4.5g of prebiotic fibre:
10 medium-sized bananas
2 medium-sized (raw) onions
(There's a reason for the 4.5g of prebiotics... all will be revealed as you keep reading!).
Of course, eating a wide variety of fruits, vegetables, whole grains, and legumes will help to contribute to a healthier diet and a happier, healthier you.
In saying this, 91% are not getting enough dietary fibre in our diets*, and prebiotic fibre takes fibre to a whole new level regarding a wide range of proven health benefits, with over 4,000 studies regarding:
We have a solution for you...
An EASY way to boost prebiotics & improve bloating and other digestive issues
ió fibrewater is the UK's first prebiotic-infused water made with chicory root fibre that delivers precision nutrition with 100% of your daily prebiotics (4.5g) and 20% of your daily fibre intake, too!
Say goodbye to bloating (and other digestive issues), and hello to ió!
Bloating can be an unpleasant and sometimes even painful experience, but maintaining good gut health and incorporating prebiotics into your diet can help alleviate this issue. Remember, a healthy gut microbiome is your body's ally in digesting food efficiently and reducing gas production.
You can take steps towards a happier and more comfortable digestive system by choosing prebiotic-rich foods and boosting your prebiotic and fibre intake with ió fibrewater.
So, banish the bloat, embrace prebiotics, and enjoy better gut health. Your digestive system will thank you for it.