The Science of Your Gut: 3 Easy Steps to Reduce Bloating, Improve Digestion, and Feel Better Today | The Mel Robbins Podcast

Intro

In this episode of “The Mel Robbins Podcast,” Mel Robbins discusses her recent experience with bloating after traveling for work. She shares her personal journey and plans to seek advice from Dr. Amy Shaw to address her bloating issue. Dr. Shaw is a double-board certified medical doctor specializing in allergies, immunology, and internal medicine. The episode focuses on understanding bloating and developing a protocol to address it in five days, especially during the holidays’ stress and indulgence.

Main Takeaways

Understanding Bloating and Gut Health

• Bloating is a symptom of a larger issue related to the gut microbiome, which affects overall health and well-being.
• Bloating can result from various factors, including gas, hormones, water retention, medications, constipation, PMS, menopause, and dietary choices.
• Distension in the stomach, causing bloating, can be due to factors like stool, air, hormones, or swollen intestines, leading to a similar feeling.
• Bloating can be caused by a combination of factors such as water retention, excessive salt intake, and upset gut bacteria.

The Impact of Food on Bloating

• Foods like cabbage, broccoli, and Brussels sprouts can contribute to bloating if already bloated, but can be reintroduced into the diet to keep gut bacteria healthy.
• Medications like ibuprofen and aspirin can also lead to bloating.
• Gluten is another common cause of bloating for many people.
• 68% of the world population is lactose intolerant, leading to bloating when consuming dairy foods.

The Gut-Brain Connection

• Gut health is linked to mood, cravings, and hormone balance, affecting feelings of sadness, fatigue, and cravings for certain foods.
• Few doctors consider gut health when treating depression, anxiety, and fatigue, despite numerous studies showing the connection between gut health and mood.

Identifying Trigger Foods and Gut Reset

• A food elimination diet is recommended to identify trigger foods for bloating, as food sensitivity testing is not validated.
• The gold standard for determining food-related gut discomfort is to eliminate the food and then add it back in to see the reaction.
• Going without eating a certain food for a long time and then adding it back to your diet can reveal if it triggers bloating or discomfort.
• Intermittent fasting and a morning routine involving fasting, fitness, and fermented and fiber-rich foods can help improve gut health and reduce bloating.

Summary

Understanding Bloating and Gut Health

Bloating is a common symptom that can be caused by various factors, including gas, hormones, water retention, medications, constipation, PMS, menopause, and dietary choices. It is important to differentiate between bloating caused by habits and bloating due to underlying health issues. Bloating is a sign of a larger issue related to the gut microbiome, which affects overall health and well-being. Factors like stool, air, hormones, or swollen intestines can lead to distension in the stomach, causing bloating.

The Impact of Food on Bloating

Certain foods can contribute to bloating, especially if already bloated. Foods like cabbage, broccoli, and Brussels sprouts can be reintroduced into the diet to keep gut bacteria healthy. Medications like ibuprofen and aspirin can also lead to bloating. Gluten is another common cause of bloating for many people, and lactose intolerance affects a significant portion of the world population, leading to bloating when consuming dairy foods.

The Gut-Brain Connection

Gut health plays a crucial role in mood, cravings, and hormone balance. Studies have shown a strong connection between gut health and depression, anxiety, and fatigue. Despite this, gut health is often overlooked when treating these conditions. Taking care of gut health can improve overall well-being and reduce symptoms like sadness, fatigue, and cravings for certain foods.

Identifying Trigger Foods and Gut Reset

A food elimination diet is recommended to identify trigger foods for bloating, as food sensitivity testing is not validated. The gold standard for determining food-related gut discomfort is to eliminate the food and then add it back in to observe the reaction. Intermittent fasting and a morning routine involving fasting, fitness, and consuming fermented and fiber-rich foods can help improve gut health and reduce bloating. Resetting the gut microbiome can eliminate bloating symptoms and improve overall well-being.

Conclusion

Bloating is a common issue that can be caused by various factors, including diet, medications, and gut health. Understanding the underlying causes of bloating and taking steps to improve gut health can lead to reduced bloating and improved overall well-being. By identifying trigger foods, practicing intermittent fasting, and incorporating a morning routine focused on gut health, individuals can address bloating and improve their digestive system. Prioritizing gut health is crucial for optimal physical and mental health.