Did you know that abdominal bloating and distention are 2 of the most commonly reported gastrointestinal symptoms?!

Bloating and distention can develop for multiple reasons: food intolerances, a previous infection that disturbed the intestinal microbiota, delayed intestinal transit (slow gut motility), and even abnormal viscero-somatic reflex (PMID 32246999).

Before I dive into this, let me start by saying that a small amount of bloat after meals is completely normal!

Our gut contains a collection of gut bacteria known as our gut microbiome. There are good strains of bacteria and pathogenic strains, which is why it’s important to maintain balance in which the good keeps the bad in check!

When this balance becomes disturbed, we start to see different symptoms arise: bloating being one of them!

Let’s talk about some of the common causes I see in my practice:

1️⃣ Gut dysbiosis: alteration in the composition of our gut microbiome. When this occurs, it will likely lead to what we refer to as increased intestinal permeability or “leaky gut”.

When we experience a leaky gut, we: absorb more toxins and have a decrease in our ability to fight pathogens. 

Having gut dysbiosis predisposes to inflammatory bowel diseases such as ulcerative colitis, crohn disease, and indeterminate colitis (PMID 27812084).

What causes this? ➡️ S.A.D diet/processed foods, toxic load from environmental toxins, stress, emotional trauma, over exercising, sedentary lifestyle 

2️⃣ SIBO (Small Intestinal Bacterial Overgrowth): a common sign of this is continuous bloating throughout the day!

Many people will say they look 9 months pregnant toward the end of the night. It will also seem that everything triggers your bloating, i.e. all kinds of foods (even very healthy ones like vegetables & fruits).

What causes this? ➡️ Gut dysbiosis & decreased gut motility 

It’s important to make sure you are having bowel movements daily! If these are decreased, then stool ferments in the colon leading to re absorption of toxins and bacteria to creep into the small intestine from our large intestine!

3️⃣ Stress

Have you heard of the vagus nerve? It is one of the longest nerves in the body, and it connects our brain and gut. 

So many people will state when they get stressed they “feel it in their stomach”, and this is WHY!

As a society, we are constantly in sympathetic overdrive. Our bodies never get a break from the consistent stress of life!

What do we do about it? 

🌱 Develop daily rituals that allow you to tap into that parasympathetic state! Such as: 10 minute morning meditation followed by journaling. 

🌱 Vagus nerve exercises: gargling water, humming, stimulating gag reflex, even laughing!

🌱 And finally, less sympathetic workouts! Decrease the cardio and add in more yoga & resistance training. 

Let me know if you found these tips helpful by replying to this email! 

Looking for more support in your gut health journey? Sign up for a free 15 minute phone consult and we can get into detail about what is occurring. 

Happiness & health, 

Dr. Steph

Instagram: @wfpb_doctor

YouTube: Thrive Kitchen

Website/consults: www.stephaniepeacock.com