Bloating, a common digestive problem that negatively affects our daily lives, is a condition many people face. Bloating and intestinal gas, which sometimes create embarrassing situations for us, can actually be associated with more serious symptoms. Bloating manifested by abdominal swelling, gas, and cramping is not only a cosmetic problem but also a condition that reduces quality of life. Recent research has revealed that one of the underlying causes of bloating is an imbalance in intestinal bacteria.

"We Are What We Eat"
Anyone can experience bloating from time to time, but continuous bloating can be a sign that something is wrong in our intestines. Our digestive system is home to thousands of types of bacteria. Research on the subject has shown that our intestinal microbiota has a direct effect on our health. Regarding the issue, Expert Molecular Biologist & Nutritionist Dilara Devranoğlu from Infinity Regenerative Clinic said: "The total number of microorganisms living in the small and large intestines can reach up to 100 trillion. Although Bacteroidetes and Firmicutes are the most common types in the human intestine, they are very sensitive to nutrition. Their numbers and ratios to each other are affected by our type of diet. For example, while sea seaweed-loving gut bacteria are very common in Asian populations, a Western-style diet high in fat, sugar, and salt can increase the pro-inflammatory potential of our microbiota and cause different growth of Bacteroides and Firmicutes. These imbalances in the amount and type of gut bacteria can lead to bloating, digestive disorders, and many health problems, including irritable bowel syndrome. That is, the saying 'we are what we eat' is especially true for gut bacteria." he said.

Also noting that more than 99% of intestinal gas consists of hydrogen, carbon dioxide, and methane, Devranoğlu said: "Less than 1% of intestinal gas consists of other odorous compounds. Bacteroides, Ruminococcus, Roseburia, Clostridium, Eubacterium, Desulfovibrio, and Methanobrevibacter are among the most abundant bacteria responsible for intestinal gas. Food groups associated with intestinal gas include legumes, vegetables, fruits, grains, and for some people, dairy products. These foods are rich in indigestible carbohydrates such as raffinose family oligosaccharides, fructans, polyols, and lactose in sensitive individuals. These indigestible carbohydrates are fermented by our gut bacteria, causing gas."

Discussing that imbalances in the amount and type of gut bacteria can lead to digestive disorders, including irritable bowel syndrome (IBS), Dilara Devranoğlu said: "Imbalances in gut bacteria can lead to symptoms such as bloating, constipation, and gas. Given the prevalence of sugary, salty, trans-fat processed foods in our diet, it is not surprising that many of us suffer from digestive problems. Metabolic syndrome and obesity tend to occur in individuals eating Western-style diets with Bacteroides enterotype. Firmicutes populations increase in the presence of high amounts of animal protein, fat, and simple carbohydrates but decrease with plant-based eating. In fact, adding more plant-based foods to our diet can shift the enterotype to beneficial Prevotella and increase microbiome diversity. Changing our eating pattern changes our enterotype and can increase the diversity of the microbiome. A healthy microbiome contributes to a person's health by providing essential amino acids, vitamins, and short-chain fatty acids and promoting the normal development and function of the intestinal immune system."

It Is Possible to Balance Gut Bacteria in a Few Weeks by Changing Your Diet!
Sharing nutrition recommendations on how to balance our intestinal bacteria, Devranoğlu said: "When transitioning to a plant-based diet rich in fruits, vegetables, beans, whole grains, nuts, and oil-containing seeds, we promote the growth of Prevotella bacteria. These bacteria are nourished by cellulose and xylans found in plant cell walls and get fuel to develop when we start eating more plants. At the same time, bacteria adapted to a Western-style diet begin to die, but the microbiome becomes more diverse. One should not expect this change to occur in as short a time as a day because it usually takes several weeks for the intestines to fully adapt to our new diet. Our gut bacteria break down plant fibers that we cannot digest as a result of our plant-heavy diet and promote the creation of short-chain fatty acids (SCFA) that support healing in the intestine. Together with the anti-inflammatory properties of a plant-based diet, increased short-chain fatty acid production reduces intestinal damage and positively supports our digestive system health."