Your Guide to Healthy Digestion Naturally

Digestive issues like bloating, belching, and flatulence are common because they stem from disruptions in the intricate balance of our digestive system. Here’s a closer look at why they occur and what happens in the body:

Bloating

Bloating is often caused by excess gas or a buildup of fluid in the gastrointestinal (GI) tract. It can also result from slow digestion, leading to the fermentation of undigested food by gut bacteria.

Foods high in fermentable carbohydrates or FODMAPs (like lentils, or certain fruit or vegetables) are broken down by gut bacteria, producing gas as a byproduct. FODMAP foods are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

If the gut microbiome is imbalanced (dysbiosis), harmful and/or opportunistic bacteria can overproduce gas too.

Poor motility in the intestines, e.g. from stress, dehydration, or sedentary lifestyle, slows food movement, increasing fermentation time.

Belching

While belching is commonly thought to be caused by excess stomach acid, low stomach acid (hypochlorhydria) can also contribute to this symptom.

Stomach acid is essential for breaking down food, especially proteins. When acid levels are too low, food remains undigested in the stomach for longer periods and this leads to the fermentation of the undigested food, producing gas that escapes as belching.

Low stomach acid also creates an environment that allows bacteria to thrive in the stomach and upper intestine

There are many symptoms of low stomach acid and these can include:

• Bloating, burping, hiccupping, flatulence, nausea or a heavy feeling in stomach after meals
• Gallstones – people with gallstones are more than 50% more likely to have low stomach acid
• Heartburn or acid reflux (often mistaken for high acid)
• Food sensitivities or intolerances
• Nutrient deficiencies (e.g., B12, iron, zinc)
• Undigested food in stools
• GERD and Improper Sphincter Function
• Bacterial and fungal infections in the intestines
• Oral candida
• Fatigue due to protein deficiency caused by inadequate protein digestion
• Small intestinal bacterial overgrowth (SIBO)
• Skin conditions such as acne, psoriasis and eczema

Flatulence

Flatulence is the release of gas that forms in the intestines as a result of digestion and fermentation. Certain carbohydrates and high FODMAP foods are notorious for triggering gas production.

Low stomach acid or enzyme deficiencies (e.g. lactase deficiency in lactose intolerance) lead to undigested food reaching the colon, increasing gas.

Why are these symptoms so common?

• Imbalanced Gut Microbiome: overgrowth of gas-producing bacteria or yeast (e.g., small intestinal bacterial overgrowth, SIBO).
• Dietary Factors: diets high in processed foods, artificial sweeteners, or fermentable fibres.
• Food Sensitivities or Intolerances: gluten, dairy, or specific FODMAPs can trigger digestive distress in sensitive individuals.
• Stress: chronic stress disrupts the gut-brain axis, slowing digestion and altering gut motility.
• Lifestyle Habits: eating too quickly, insufficient chewing, or a lack of physical activity can impair digestion.
• Age: as we age our stomach acid tends to decrease
• Infections: including Helicobacter pylori
• Medications: such as antacids

Here are some everyday habits to minimise digestive problems

• Eat slowly, mindfully and chew food thoroughly to stimulate gastric secretions. Follow regular meal times to promote healthy motility. Don’t eat just before going to bed, leave at least 2 hours. Sit upright to support proper swallowing and stomach function and avoid overeating.
• Take probiotics and prebiotics to support gut microbiome balance with the right strains for your specific symptoms.
• Consider a broad spectrum enzyme supplement.
• Include bitter vegetables like rocket and have lemon juice in water before meals to support your natural acid production to promote motility and regular bowel movements.
• Mix 1–2 teaspoons of apple cider vinegar in water and drink before meals to help acid production.
• Avoid drinking too much liquid during meals which can dilute stomach acid.
• Manage stress with practices like meditation, yoga, or deep breathing. Go for a walk after dinner.
• Limit carbonated drinks and chewing gum which can increase air swallowing.
• Increase high-fibre foods, such as chia seeds and flaxseed meal, to add bulk to your stool and regulate bowel movements.
• Include fermented foods in your diet which are rich in probiotics to help balance gut bacteria and improve digestion. Examples are yogurt (with live cultures), kefir, sauerkraut and kimchi.
• Eat fresh ginger daily as it is known for its anti-inflammatory and motility-enhancing effects, ginger soothes the stomach and improves digestion.
• Enjoy peppermint and fennel seed teas after meals to relax the GI muscles and reduce bloating, cramping and flatulence.
• Include bone broth in your diet daily as it is rich in collagen and amino acids like glutamine, which support gut lining repair and reduce inflammation.
• Enjoy fresh papaya and pineapple: as these fruits contain digestive enzymes (papain and bromelain) that aid protein digestion.

Chewing gum and bloating 

Lastly chewing gum can indeed cause bloating, especially if done excessively or if the gum contains artificial sweeteners. While occasional gum chewing is unlikely to cause significant issues, frequent or prolonged chewing can contribute to digestive discomfort. If you notice bloating after chewing gum, consider limiting its use and observing how your body responds.

Not to mention that commercial chewing gum is one of the most ultra processed foods in the supermarket which contain non-digestible gums, resins and fillers. Most definitely bits of these are swallowed and go on to cause disruption in your gut environment.

For a truly comprehensive approach to your digestive health, consult an accredited natural medicine practitioner for a thorough assessment. They can help identify the root cause of your symptoms and guide you toward restoring gut balance and overall well-being.