The nuances of each person's digestive system are personal and we don't tend to share these symptoms with others. We are talking about bloating, abdominal distension and bowel regularity. Do any of these symptoms sound familiar? Probably so, because according to gastroenterologists, there are quite a few people who live with intestinal imbalances or have different digestive needs. While the underlying causes are different and each person's gut is unique, research shows that certain supplements can help relieve bloating and support a healthy digestive system:
Probiotics for digestion
When it comes to the best digestive supplements (read: Gut health and the benefits of natural probiotics) probiotics are always at the top of the list for good reason. The gut microbiome is closely related to the good health of the digestive system. Gut bacteria help break down certain carbohydrates, such as starch and fiber, that we cannot fully digest. Through this process, called fermentation, gut bacteria produce byproducts called short-chain fatty acids, which have been shown to help maintain good digestive health. Another byproduct of this fermentation process is gas, which is normal (as long as it doesn't interfere with quality of life), but some strains of bacteria produce more gas than others. When these gas bacteria outnumber the good bacteria in the gut, too much gas can build up and contribute to bloating and abdominal discomfort. This is why probiotics are beneficial. Probiotics are good bacteria that you can take as a supplement to restore the balance of good and bad bacteria. For example, strains of Lactobacillus casei and Bifidobacterium lactis can help support regular bowel movements, while Lactobacillus acidophilus can help relieve bloating. Although probiotics are generally considered safe, talk to your doctor if you have any specific health concerns, especially those related to your gut or immune system. It's also normal for a new supplement regimen, especially probiotics, to take a few weeks of daily use before it provides the gut-supporting benefits.
Digestive enzymes
When you eat, digestive enzymes in your mouth, stomach and intestines (through your pancreas) play a very important role in breaking down macronutrients into smaller compounds. These digestive proteins fall into three main categories: amylases (which help digest carbohydrates), proteases (which help digest proteins), and lipases (which help digest fats). Very useful information about enzymes can be found in the article:
Enzymes are the secret key to health
With an optimal amount of digestive enzymes, food in a good variety of enzymes can be optimally digested. And digestion is important because it allows the "building blocks" of macronutrients to be absorbed in the gut and enter our bloodstream, for use in organs and complex biological processes throughout the body. Research shows that when digestive enzyme levels are not optimal, gas can build up. Digestive enzyme supplements are a targeted, controlled way to support your enzyme needs to properly break down food. Often, enzymes are used when there is intolerance to certain products.
Psyllium Husk Fiber
If you need help with regular bowel movements, psyllium husk fiber can be a simple and effective solution. Psyllium Husk contains both soluble and insoluble fiber. The latter is a type of fiber that humans cannot fully digest. This may seem problematic, but that's actually the reason it's so useful. When you consume psyllium husk, it forms a gel in the intestines that retains water, bulks up the stool, and facilitates bowel movement. Psyllium can also positively affect your gut microbiome by acting as a prebiotic and supporting bacteria that produce beneficial short-chain fatty acids.
It's important
Although digestive problems such as bloating and flatulence are widespread and deeply personal, they don't have to become routine. There are good solutions available that can help the entire digestive system.
