Intestinal gas, although often considered uncomfortable and trivial, can be an indicator of more serious problems in the digestive system. The problem is precisely underestimating them, believing that it is only a temporary discomfort.
Experts warn of symptoms such as frequent flatulence and persistent bloating, which may suggest imbalances in the intestinal microbiota.
“They are a physiological sign that your digestive system may be altered, and many times the first symptom that something is not going well in your intestine,” says Dr. Alexandre Olmo on his social networks, and therefore we must act accordingly.
Microbiota: the bacteria that live in us
The microbiota is made up of millions of microorganisms that play a necessary role in our health. Proper balance and bacterial diversity are essential for optimal digestive function and a good response to stressors.
Thus, a predominance of harmful bacteria can cause digestive discomfort. Changes in diet, stress and other factors can interfere with microbial balance and result in pain and inflammation.
Associated pathologies
The appearance of gas after consuming foods considered healthy can indicate conditions such as food intolerances or SIBO (small intestine bacterial overgrowth). These disorders affect nutrient absorption and can have repercussions on metabolism and daily energy.
Specialists emphasize the need to address these symptoms and seek medical help to prevent complications. It is unusual to feel persistent bloating and it is important to identify the foods that cause these reactions.
Epigenetics and its impact on intestinal health
Epigenetics shows us how our lifestyle influences gene expression. What we eat, the quality of our sleep, and how we manage stress have a direct effect on our digestive and usual well-being.
This interaction becomes a key indicator to evaluate our health.
Foods that most affect the intestinal microbiota
The foods that most negatively affect the intestinal microbiota are mainly ultra-processed foods, refined sugars and trans fats, since they reduce their diversity and promote pro-inflammatory bacteria.
Key harmful foods
- Refined and ultra-processed sugars: They favor an environment with less bacterial diversity, displacing fibers and complex carbohydrates; Examples include sugary drinks, candy, and snacks.
- Excess trans and saturated fats: They cause inflammation and alter intestinal permeability, expanding harmful bacteria; common in fried foods, margarines and fast food.
- Fast and junk food: They combine sugars, bad fats and low fiber, reducing beneficial metabolites and increasing chronic inflammation.
- Alcohol: Increases intestinal permeability, allowing the passage of pathogens.
- Artificial sweeteners: They unbalance bacterial growth, like saccharin or aspartame.
Scientific reasons
These foods alter intestinal pH, decrease the abundance of butyrate-producing bacteria (anti-inflammatory) and favor pro-inflammatory species, which impacts immunity and the intestinal barrier. In contrast, fibers and polyphenols from fruits or legumes protect it, but their displacement by processed foods aggravates the damage.
Healthy habits to follow
To prevent or reduce intestinal gas, you can adopt several simple and highly effective lifestyle habits.
Eating and drinking habits
- Eat slowly, chew your food very well and avoid talking while eating, reducing the amount of air you swallow, which reduces gas and bloating.
- Avoid drinks with gasoline, sucking on candy, chewing gum or using straws, as they increase air intake and promote abdominal distention.
Food selection and preparation
- Limit or divide the consumption of “flatulent” foods such as legumes, cabbage, broccoli, onion, dairy products (if there is lactose intolerance) and whole grains very rich in fiber.
- Cook legumes and cruciferous vegetables well, and increase the fiber in a dull way, so that the intestine gets used to it without generating a gas explosion.
Schedules, portions and digestion
- Eating smaller, more frequent meals, rather than a few very large meals, helps with smoother digestion and less fermentation.
- Maintaining regular meal times and avoiding going to bed right after eating promotes a more orderly intestinal transit.
Physical activity and stress management
- Walking 10–20 minutes after meals promotes the expulsion of gas and bowel movement.
- Reducing stress and eating in a calm environment prevents alteration of the digestive system and reduces the feeling of bloating.
If gas is very intense, frequent or accompanied by pain, weight loss or changes in bowel movements, it is advisable to consult a doctor or nutritionist to rule out intolerances or specific digestive problems.
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