The variety of bacteria strains in your gut, also called “bacterial gut flora” or “bacterial milieu,” plays a significant role in your digestive health. Gas is a natural byproduct of bacteria that digest certain foods in your intestinal tract, mainly in your large intestine. The healthier your gut bacteria strains are, the less gas you’ll have.
In some cases, certain gases are directly linked and highly correlated to the pains of irritable bowel syndrome (IBS). Research has shown that treatment involving specific antibiotics can successfully alleviate IBS symptoms in patients. This reliance on antibiotics to deal with IBS symptoms emphasizes the importance of gut bacteria and the type of food you consume.
Worst Foods for Gut Bacteria
Unhealthy gut bacteria typically feed on complex carbohydrates, producing gases that can worsen IBS symptoms. These complex carbohydrate foods include potatoes, corn, and gluten-containing wheat products like bread, cereals, and pasta. Gluten-containing grains like barley, rye, spelt, kamut, and triticale can contribute to IBS and belly gas just as much.
On the other hand, non-gluten grains such as rice, quinoa, buckwheat, millet, amaranth, arrowroot, and cassava are believed to cause much less gas.
Simple sugars also contribute to bacterial gas production. In contrast, fats and proteins cause bacteria to produce very little gas. Unfortunately, fiber can be a double-edged sword when it comes to gut bacteria and IBS. While adding fiber to your diet may alleviate constipation, it can also increase gas production, especially if your bacterial flora are unhealthy.
Tips for a Healthier Gut
Here are a few different ways to improve your gut health and alleviate symptoms of IBS:
- Change your diet: Start by eliminating junk food, highly refined sugar, and simple carbohydrate-generating foods like bread, pasta, and desserts. Focus on a whole foods diet and cook most of your vegetables at first. Your body will appreciate natural, unprocessed food more than packaged, refined products.
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Use prebiotics and probiotics: These help with healthy bacteria colonization. Prebiotics can be found in foods like asparagus, bananas, Jerusalem artichokes, oatmeal, and legumes. Probiotics are the actual healthy bacteria and can be found in supplements containing lactobacillus acidophilus and bifidus species.
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Prescription antibiotics: Metronidazole and Rifaximin are two antibiotics that have been shown to kill off gut bacteria, reduce fermentation (gas production), and improve symptoms of IBS. Remember to start taking probiotics at the end of the antibiotic treatment and follow dietary recommendations mentioned earlier.
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Relieve stress: Lack of exercise, irregular eating habits, and insufficient sleep can worsen IBS symptoms due to increased stress. If counseling and other stress reduction techniques do not make a difference, consider natural or prescription serotonin enhancers like tricyclics, selective serotonin reuptake inhibitors, or serotonin-norepinephrine reuptake inhibitors – all of which have been proven to provide symptom relief for IBS.
In conclusion, maintaining a healthy gut flora is essential for alleviating IBS symptoms and improving overall digestive health. Modifying your diet, utilizing prebiotics and probiotics, considering prescription antibiotics when necessary, and managing stress effectively are all crucial steps towards achieving a healthier gut.
