How to Debloat Your Belly

Bloating is more than just an uncomfortable feeling – it’s often a sign that something deeper is going on in your gut.

Dysbiosis: When the Wrong Guys Lead Your Microbiota

Gut dysbiosis is an alteration in composition and function of the gut microbiota – the precious microbial ecosystem that not only helps us digest but also plays a crucial role in our overall physiology, including the immune and nervous systems.

A long-term imbalance between beneficial and harmful gut microbes will lead to various disorders, starting with impaired gut function and symptoms like food-associated bloating and pain.

For example, the microbiota of Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Diseases (IBD) patients show [1,2]:

• Fewer beneficial bacterial groups Firmicutes (especially Faecalibacterium prausnitzii species) or Actinobacteria (especially Bifidobacteria)
• More harmful groups like Proteobacteria (especially Enterobacteriaceae) [3]

These harmful bacteria:

• Challenge your gut — disrupting its functions and all related axes (gut barrier, digestion and nutrient absorption, immune response, brain signals, liver function, endocrine system, and skin health).
• Ferment undigested carbohydrates in your gut — producing excess gas, leading to bloating.

The specific case of SIBO

Small Intestinal Bacterial Overgrowth (SIBO) is an excessive growth of unwanted bacteria in the small intestine, leading to fermentation in the wrong part of the gut, which results in:

• Bloating
• Discomfort/Abdominal pain
• Malabsorption
• Constipation/ Diarrhea

What Causes Dysbiosis and SIBO?

Imbalance can result from various factors including:

• Diet: Harmful bacteria love refined carbohydrates and sugars – the fermentation of these substrates promotes their growth, potentially leading to dysbiosis and SIBO.
• Medications: Certain medications, particularly antibiotics, can disrupt the normal gut microbiota, leading to an imbalance that favours the growth of pathogenic bacteria.
• Post-Infectious Changes: Inflammation and gut function changes that occur after an episode of infectious gastroenteritis can lead to persistent dysbiosis and SIBO.
• Autoimmunity: Autoimmune responses may play a role by affecting gut integrity and function, leading to dysbiosis.

When dysbiosis leads to SIBO

• Increased Intestinal Permeability: The "leaky gut" condition allows bacteria to move from the gut lumen into the intestinal wall, potentially leading to overgrowth [4]
• Motility Disorders: Impaired intestinal motility (as seen in IBS) can cause stagnation of food and bacteria in the small intestine, creating a favourable environment for bacterial overgrowth.
• Chronic Inflammation: Inflammation alters the gut environment, promoting bacterial overgrowth.

Pro-dysbiosis foods to avoid (Some might surprise you)

Some evident troublemakers include:

• Ultra-processed foods high in sugar, saturated fats, and additives like artificial sweeteners and emulsifiers
• Alcohol and tobacco
• Non-organic foods (often high in pesticide residues)
• Lactose or Gluten if you're intolerant (surprisingly, many people don’t realise they are, accepting bloating and discomfort as normal)
• Unfiltered water (chemical residues and heavy metals are found in tap water).

Pro-bloating foods related to IBS Symptoms [5–7]:

• Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs) 

Fructose (e.g. apples, pears, honey)

Lactose (e.g. dairy products)

Fructans (e.g. wheat, onions, garlic)

Polyols (e.g. sorbitol, mannitol, xylitol, isomalt; found in apples, pears, peaches, plums, cauliflower and in lollies and chewing gum)

Fructooligosaccharides (FOS) (e.g. garlic, onions, leek, asparagus, artichokes, bananas)

Galactooligosaccharides (GOS) (e.g. beans, lentils, cow’s milk and yogurt)

These “healthy” foods rich in FODMAPs are beneficial when your microbiota is balanced.

In the case of dysbiosis, they are poorly absorbed in the small intestine, leading to increased water absorption and gas production through fermentation in the large colon [8].

• Biogenic amine-rich foods – e.g. wine, beer, salami, aged cheese

High levels of biogenic amines can cause nausea, illness, and abdominal pain, particularly in sensitive individuals.

• Histamine-releasing foods – e.g. wine, beer, milk, pork, shellfish, chocolate, orange 

Histamine is a biogenic amine that can be released by the body in response to certain foods.

• Fried & Fatty foods 

These foods can increase gas retention and exacerbate digestive responses – leading to bloating and diarrhea. 

• Spicy food – e.g. chili, pepper, hot sauces

Spicy foods can irritate the digestive tract and worsen symptoms in sensitive individuals.

• Lectin-rich foods – e.g. legumes (like beans and lentils) and some grains

Lectins can be toxic if not cooked properly and may cause diarrhea and nausea in some IBS patients.

• Preservatives and Additives – Sulfite (e.g. wine, beer, dried fruit), Benzoic Acid (e.g. yoghurt, orange, tomato)

These compounds can trigger hypersensitivity reactions, leading to digestive symptoms.

• Coffee and Tea

Coffee stimulates gut motility, which is undesirable in diarrhea-type IBS (IBS-D). Both coffee and tea are acidic beverages, which can irritate the digestive tract and cause symptoms like abdominal pain.

As we’ve seen, dysbiosis can be the starting point for gut disorders.

Let’s Talk About IBS

Irritable Bowel Syndrome (IBS) is a functional gastrointestinal disorder characterised by chronic abdominal pain or discomfort and changes in bowel habits (in other words, your poop habits) [8].

Bile acid metabolism is also altered — promoting dysbiosis in IBS condition and contributing to symptoms of diarrhea (excess) or constipation (deficiency) [9].

Depending on your stool type, IBS is classified into four categories: constipation-predominant (IBS-C), diarrhea-predominant (IBS-D), mixed (IBS-M), and unclassified (IBS-U).

Causes

IBS can be multifactorial – mostly based on genetic, dietary, gastrointestinal and central nervous system factors:

• Dysregulated communication between the brain and gut (brain–gut axis)
• Changes in the gut microbiota (dysbiosis)
• Prior infections
• Psychological stress 
• Diet
• Pre- and postnatal factors.
  

A Short Note

Beyond belly symptoms, IBS is often linked to:

• Higher stress levels
• Reduced quality of life
• Lower work productivity [10]

You’ve also probably heard of Inflammatory Bowel Diseases (IBD) - which include ulcerative colitis and Crohn’s disease. IBD are severe chronic conditions characterised by gastrointestinal lesions and inflammation [3]. They require medical supervision, and treatment is very different from managing IBS.

Understanding Leaky Gut

Dysbiosis often leads to impaired mucosal barrier function – commonly known as leaky gut – which triggers systemic dysregulation like:

• Food hypersensitivity
• Immune disorders
• Inflammation

Leaky gut can vary in severity - IBD patients experience a high level of gut permeability compared to those with IBS. Still, the underlying mechanisms remain the same:

• Overgrowth of harmful bacteria 
• Decrease in bacterial diversity → Less good bacteria
• Decrease in Short-Chain Fatty Acids production - SCFAs (i.e., acetate, propionate, and butyrate) → Your gut cells are crying out for fuel!
• Decrease in tight junctions → loss of impermeability
• Increase in pro-inflammatory cytokines (IL-6, IL-17, TNF-α) → inducing inflammation response (Th17 and Th1 cells activation)

The path to healing all starts on your plate.

The low-FODMAP diet (LFD) is your first step to tackling chronic dysbiosis associated with IBS.

A significant number of studies highlight the effectiveness of the LFD in relieving IBS symptoms (in 50-70% of individuals) [7, 11]. In fact, evidence suggests that all IBS subtypes can benefit from this approach [12]. 

This approach emphasises that the initial restriction of FODMAPs is just the first step in a broader dietary management strategy [6].

Once your microbiota regains its balance and your gut is free from IBS symptoms, you’ll be able to gradually reintroduce more fibres and a greater variety of foods, enjoying a diverse and nourishing diet once again.

Things to keep in mind before starting a low-FODMAP Diet:

No one-size-fits-all solution – Every individual responds differently to dietary changes, especially those with bowel disorders. This makes a personalised approach essential. It's recommended to make any dietary adjustments under the guidance of a healthcare professional.

LFD is not designed for long-term use, as it can lead to nutritional deficiencies and other imbalances [13]: 

• Lower levels of calcium, folate, and riboflavin (due to excessive exclusion of dairy products) or vitamin C deficiency (due to restricted vegetable and fruit intake)
• Microbiota imbalance (due to reduced fibre intake), with a significant reduction in beneficial bacterial populations such as Bifidobacteria – those valuable producers of short-chain fatty acids (SCFAs)!

Three-Phase Plan: Restriction – Reintroduction – Personalisation

A scientific consensus supports an evidence-based LFD in three phases: 

Alongside to the low FODMAPs diet try these tips [14,15]:

• Eat regular meals, sit down properly, chew well, take your time, avoid late-night meals or skipping meals
• Drink enough water, ideally non caffeinated drinks
• Choose soluble fibre like psyllium – these fibres can help manage dysbiosis and/or IBS symptoms
• Diarrhea-specific: avoid sorbitol and artificial sweeteners
• Constipation-specific: Psyllium is especially beneficial for IBS-C, improving symptoms, reducing transit time, and balancing the microbiota [16,17] – Start with 7g per day, then you can gradually increase up to 21g. You can also try supplementing with flaxseed (2 tablespoons/day for 3 months), if tolerated.

Other Helpful Dietary Options

Some other diets have shown good results in managing digestive symptoms [6,18]: 

Mediterranean Diet

• High consumption of fruits, vegetables, whole grains, fish, and healthy fats, particularly extra virgin olive oil
• Reduction of processed foods
• Rich in fibre, which can help with certain constipation conditions
• Anti-inflammatory properties 
• Contributes to overall well-being and may help reduce IBS symptoms

Gluten-Free Diet

Some patients with IBS may find relief by eliminating gluten, a protein found in wheat, barley, and rye.

• Particularly beneficial for those with non-celiac gluten sensitivity
• Focus on gluten-free grains such as rice, quinoa, and corn
• Care should be taken to ensure nutritional adequacy, as gluten-free products can be low in fibre

The combination of a low-FODMAP diet and gluten-free diet was studied in a meta-analysis, which supports its significant beneficial effect on IBS symptoms [19].

Probiotics Supplementation

Several studies (including randomised controlled trials and meta-analyses) support the use of probiotics alongside a low-FODMAP diet [20,11]. 

The Complete Gut Reset System is designed to support optimal gut health and alleviate symptoms such as bloating and discomfort.

This system comprises three primary components:

Gut Repair™

Gut Repair™ is a specialised formula with ingredients that help to repair the gut wall, restore beneficial gut bacteria, and support gut health and function:

• Boswellia serrata phytosome (Casperome®) 

Boswellia serrata has anti-inflammatory properties supporting overall digestive health and being helpful in cases of IBD [21].​

The Casperome® form of Boswellia serrata has been shown to significantly improve IBS symptoms, including abdominal pain, altered bowel movements, bloating, and cramps [22]. 

Additionally, this plant has demonstrated effectiveness in treating acute diarrhea, with supplemented individuals recovering in 3 days compared to 4.4 days for those on a placebo [23].

• Polaprezinc (zinc carnosine)

Polaprezinc is a combination of zinc and L-carnosine that works synergistically to protect and repair the stomach and intestinal lining. 

It offers mucosal protection, promotes ulcer healing, reduces drug-related mucosal injuries, and alleviates symptoms of ulcerative colitis. 

Additionally, Polaprezinc has antioxidant and anti-inflammatory properties, supporting overall gastrointestinal recovery [24,25].

• Saccharomyces cerevisiae boulardii

This yeast strain has emerged as a promising probiotic for managing IBS and other gastrointestinal conditions – supporting gut microbiota balance, helping prevent diarrhea, enhancing immune responses, and inhibiting pathogen adherence, all essential for maintaining gastrointestinal health [26,27].

Gut Reset™

Gut Reset™ has been formulated with essential oils and botanicals used in traditional Western herbal medicine to relieve abdominal bloating and pain:

• Pomegranate (Punica granatum) 

Pomegranate contains bioactive compounds like polyphenols, ellagic acid, and punicalagins, known for their anti-inflammatory [28], antioxidant, and prebiotic [29] properties. Evidence suggests it may aid in managing diarrhea-type IBS [30].

• Berberine (Berberis vulgaris) 

Clinical studies show that berberine, especially in combination with curcumin (a compound you find in turmeric!), can significantly improve IBS symptoms, including abdominal discomfort and irregular bowel movements, while enhancing quality of life [31]. 

Its benefits are attributed to its ability to modulate gut microbiota [32], reduce visceral hypersensitivity [33], and provide anti-inflammatory effects.

• Lemon balm (Melissa officinalis) 

Scientific studies have identified several bioactive compounds in lemon balm, including flavonoids, terpenoids, phenolic acids, tannins, and essential oils, which contribute to its therapeutic properties [34] – notably its gastroprotective and antioxidant effects [35].

Additionally, lemon balm has been shown to improve digestive tract function and relax intestinal spasms, further supporting its role in digestive health [36].

• Essential Oils - Clove Bud, Thyme, Oregano

Clove, thyme, and oregano essential oils all offer similar benefits for digestive health [37,38]. They have antimicrobial and anti-inflammatory properties, helping to reduce harmful bacteria and ease digestive discomfort [39,40]. These oils can also help relieve symptoms of conditions like IBS, reduce bloating, and support a healthy balance of gut bacteria. Additionally, they help soothe intestinal cramps and promote overall gut healing with gastroprotective benefits, making them a natural choice for improving digestive health.

Bloat Clear™

Bloat Clear contains evidence-based ingredients that help relieve common triggers of bloating.

• Digestive Enzymes

Digestive enzyme supplements, which aid in breaking down carbohydrates, proteins, and fats, have demonstrated several therapeutic benefits for digestive comfort:

Reducing bloating and discomfort, including post-meal abdominal distension [41,42].

Contributing to overall improvement in IBS symptoms, such as bloating, flatulence, and abdominal pain [43].

Enhancing FODMAP digestion and supporting the restoration of microbial diversity [44].

• Bacillus coagulans Unique IS2® – Probiotic

Several studies support the effectiveness of this bacterial strain in promoting digestive and immune health, alleviating symptoms of IBS, IBD, and constipation, and enhancing nutrient absorption. Its natural encapsulation ensures stability in food supplements [45–47].

• Chamomile

Traditionally used in herbal medicine, chamomile has been scientifically recognised for its positive effects on digestive health, particularly in soothing symptoms associated with various gastrointestinal disorders [48]. Its therapeutic properties are attributed to its flavonoids and terpenoids, which provide anti-inflammatory, antispasmodic, and muscle-relaxing effects, helping to manage conditions such as colic, gastritis, ulcerative colitis, and IBS [49,50].

It's a process, not a race. Here are some tips to observe on your journey:

• Experience and observe: You’ll be experimenting with which diet works best for you at each stage of your recovery. This means paying close attention to how you feel (not just digestive symptoms but also your overall state – energy, mood, etc).

• Take notes when something works for you or, conversely, when it worsens your condition. After eliminating known troublemakers, gradually assess the impact of each food you want to remove or introduce.

• Patience and consistency: Achieving long-term balance can take months: start with a more restricted approach and gradually reintroduce variety as your symptoms improve.

• Think beyond digestive health: Conditions like IBS are closely linked to the brain-gut axis. While diet is key to looking after your gut, stress management and overall well-being are also vital - identify the factors negatively affecting your life.

• Move: Movement stimulates gut motility and improves gas transit – thus helping with bloating. It also aids in managing stress and modulating the nervous system [51].

• Take care of your circadian rhythm: Proper sleep and meal timing are important for overall health and gut function. Research shows a significant correlation between quality of life (particularly the sleep factor) and high number of certain food items that cause digestive symptoms [5].