Bloating: The Ultimate Indicator of the Right or Wrong Diet.

Find out why you might be bloated and what you can do to fix it.  

What to expect in this article:

• Introduction: What causes bloating?  
• Role of Bile Salts:
  
• SIBO and bloating  
• Other causes of bloating:
  
• The best diet for bloating 
• Role of Betaine Hydrochloride Supplements:
  
• Addressing Bloating, Constipation, and Fat Digestion  
• Enhancing Microbial Diversity
• Concluding Remarks
  
• Source Acknowledgement
  

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Introduction: What causes bloating?

One of the best indicators of the right or wrong diet is bloating. Bloating is often an issue with the small intestine. 

Small intestine is a tube that is 22feet long, and it has a very large surface area. If we open it up and stretch it out, the surface area is roughly about 2700 square feet, or about 250 square meters.

Hence, around 90% of digestion occurs in the small intestine. Inflammation, certain medications, and food allergies can irritate the lining of the small intestine and cut down the surface area of the small intestine where digestion occurs. Then you are left with nutritional deficiencies, like Vitamin-D, and bio salts. 

 

Role of Bile Salts:

You are supposed to recycle these bile salts. If you encounter a bile issue, you can't absorb fats. Bile salts are produced by the liver and stored in the gallbladder. They play a crucial role in the digestion and absorption of fats in the small intestine. After aiding in fat digestion, bile salts are typically recycled by the body, meaning they are reabsorbed in the intestines and sent back to the liver to be reused.

However, if there's an issue with this recycling process, such as a disruption in bile flow or inadequate production of bile, it can lead to malabsorption of fats. This means that fats from the diet cannot be properly broken down and absorbed by the body, potentially leading to gastrointestinal symptoms like diarrhea, bloating, and nutrient deficiencies.

One of the purpose of bile is to get rid of excess cholesterol.

 

SIBO and bloating: 

There is a condition called SIBO (small intestinal bacterial overgrowth), which occurs when microbes that belong in the large intestine begin to grow in the small intestine. 

When you eat, especially fiber, you experience tremendous amounts of bloating because of fermentation. Fermentation is supposed to occur in the large intestine. If it occurs in the small intestine, you’ll experience bloating and gas. 

There are certain microbes that can help it. Doctors advise probiotics.

Other causes of bloating:

On the flip side, if you don't have SIBO, then damage, inflammation, or scar tissue in the small intestine can also cause bloating. This is generally caused by a diet of ultra-processed foods like seed oils, synthetic starches, and synthetic sugars. All these create inflammation, with the ultimate result to nutritional deficiency. 

Realize, the more inflammation you have, the less you can absorb in the small intestine.

 

The best diet for bloating:

To reduce bloating, try the carnivore diet and intermittent fasting for a few months, to clean up the gut.  

The carnivore diet is a dietary approach that involves consuming only animal products, such as meat, fish, eggs, and dairy, while excluding all plant-based foods. 

Advocates of the carnivore diet claim that it can lead to various health benefits, including weight loss, improved mental clarity, and reduced inflammation. 

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Role of Betaine Hydrochloride Supplements:

Betaine Hydrochloride supplements are sometimes taken to help increase stomach acid levels, which may aid in the digestion of proteins and other nutrients.  It can be found naturally in foods like beets, spinach, and grains. 

However, it's important to note that Betaine Hydrochloride supplements should be used with caution, especially by individuals with certain medical conditions or who are taking certain medications. Consulting with a healthcare professional before using any supplement is recommended.

 

Addressing Bloating, Constipation, and Fat Digestion:

If you’re experiencing bloating, constipation, and your stool floats, this means you’re not digesting fats. This could be caused by an issue with your gallbladder, pancreas, or another function of digestion. 

In this case, it can be beneficial to cut back on fiber consumption and then slowly increase it over time. This allows the necessary time for your microbes to increase. 

You can get a lot of fiber from Salads, instead of grains. Salads are beneficial to microbes than fiber. Even the phythonutrients  can help these microbes to a certain degree. 

But the way to get more microbes is to slowly increase the amount of salads you eat, starting off with a couple of cups to gradually increase over the weeks. 

 

Enhancing Microbial Diversity:

If you want to increase the diversity of microbes which will make things even better, then you use different types of plants. 

Fasting can also help increase the diversity of your microbes. 

Vitamin B1 supports the nervous system so it can be helpful if you’re dealing with constipation. Adequate potassium, magnesium, and sodium are also essential. You need these electrolytes to prevent cramping of the colon.

Concluding Remarks:

The best way to know if you’re on the right diet is to assess your bloating. If you’re feeling good, your stools are good, and you’re not experiencing pain or bloating, you’re likely on the right diet. 

 

Source Acknowledgment:

Dr. Eric Berg, a specialist in Healthy Ketosis and intermittent fasting.