Bloating is a common digestive issue that affects many people around the world, and shows no signs of slowing down. Characterised by a feeling of excessive fullness, tightness, or swelling in the abdomen and belly region. Bloating can be caused by a variety of factors including overeating, eating too quickly, consuming gas-producing foods and even certain medical conditions.
However, recent studies have suggested that dysbiosis, an imbalance of gut bacteria, may be the main cause of bloating.
What is dysbiosis?
Dysbiosis occurs when there is an imbalance between the positive and more opportunistic bacteria in the gut. This can be caused by a variety of factors, including a poor diet, stress, alcohol, antibiotics, and other medications. When there is an overgrowth of opportunistic bacteria in the gut, it can lead to a variety of digestive issues, including bloating from certain foods.
One study published in the Journal of Clinical Gastroenterology found that patients with bloating had a higher prevalence of dysbiosis than those without bloating. The study also found that patients with dysbiosis had higher levels of gas production in the gut, which contributes to bloating.
Another study published in the journal Gut found that patients with irritable bowel syndrome (IBS), a common digestive disorder that often causes bloating, had an altered gut microbiome compared to healthy individuals. The study found that patients with IBS had lower levels of good bacteria and higher levels of opportunistic bacteria in their gut, which can contribute to bloating and other digestive problems.
A third study published in the journal Alimentary Pharmacology and Therapeutics found that patients with bloating had an altered gut microbiome compared to healthy individuals. The study found that patients with bloating had lower levels of good bacteria and higher levels of opportunistic bacteria in their gut, which can contribute to bloating.
These studies suggest that dysbiosis may be the main cause of bloating. When there is an imbalance of positive keystone bacteria and opportunistic bacteria in the gut, it can lead to a variety of digestive problems.
Maintaining a healthy microbiome
Therefore, it is important to maintain a healthy gut microbiome to prevent bloating and other digestive issues.There are several ways to maintain a healthy gut microbiome. One way is to eat a healthy diet that is rich in fiber and prebiotic foods. Fiber and prebiotic foods help to feed the good bacteria in the gut, which can help to maintain a healthy gut microbiome.
Another way is to use polyphenol powders, that work to feed important keystone bacteria like Akkermansia Muciniphila.
Fiber-rich foods include fruits, vegetables, whole grains, and legumes will also help feed your gut bacteria. Examples of high prebiotic foods include garlic, onions, leeks, asparagus, bananas and beans.
Another way to maintain a healthy gut microbiome is to take probiotics. Probiotics are live bacteria that confer a benefit to the host. They can also help to restore the balance of good and bad bacteria in the gut. Probiotics can be found in fermented foods, such as yogurt, kefir, sauerkraut, and kimchi, as well as in supplement form.
In conclusion, bloating is a common digestive issue that can be caused by a variety of factors, including hormones, anitbiotics, . However, recent studies have suggested that dysbiosis, an imbalance of gut bacteria, may be the main cause of bloating. Therefore, it is important to maintain a healthy gut microbiome to prevent bloating and other digestive issues. This can be achieved through a healthy diet that is rich in fiber and prebiotic foods, as well as through the use of probiotics.
References:
- Pimentel M, et al. A link between irritable bowel syndrome and small intestinal bacterial overgrowth: implications for treatment. Gut. 2003;52(2): 1-6.
- Jeffery IB, et al. An irritable bowel syndrome subtype defined by species-specific alterations in faecal microbiota. Gut. 2012;61(7): 997-1006.
- Balsari A, et al. The fecal microbial population in the irritable bowel syndrome. Microbiol Immunol. 2003;47(10): 371-376.
