Feeding your gut bacteria

How to live without gas & bloating

Let’s say you eat 100gms of cooked basmati rice.

Out of 100gms, 80gms are carbs.

Out of those 80gms, nearly 70gms is starch.

Specifically, two types of starch: Amylose and Amylopectin.

Starch is collection of glucose molecules. Amylose starch contains 10 to 10,000 units of glucose. Amylopectin starch contains 10,000 to 100,000 units of glucose.

Your body cannot directly absorb amylose or amylopectin; they are too large.

So it needs to break the starch down using enzymes.

Interestingly, your body only has the tools to break down and absorb amylopectin (51gms).

That’s why Basmati rice has a glycemic index of 51.

It cannot break down amylose (19 gms).

These 19gms make it to your colon, where your bacteria ferment it.

It’s waste for the body, but food for your bacteria.

We call it a prebiotic.

Before you continue, if you haven’t read the piece on basics of gut health (part 1 of the series), I recommend you start there.

What do bacteria actually eat?

Gut bacteria LOVE everything circled in red, and some of the things circled in grey.

When push comes to shove, bacteria can also metabolize proteins.

That’s not always good.

What happens when bacteria eat carbs?

Some bacteria convert carbs into:

1. Acids like lactic acid, acetic acid, propionic acid and butyric acid

2. Gas like hydrogen, carbon dioxide and methane

3. Bioactive compounds like vitamin B12, vitamin K etc.

This helps to repair gut walls, keep bad bacteria out, prevent an overactive immune system, keep metabolic health stable … the list is endless.

This is also why a low-carb diet is a very, very foolish thing to do in the long run.

So, what should you eat?

Here is a list of prebiotics, rated in terms of their fermentability.

1. Things which ferment very fast act like a fertilizer for the gut, BUT they create a LOT of gas. You need to eat them in moderation.

2. Things which ferment fast - stachyose and raffinose - are found in protein rich foods. Best to avoid if you have an upset stomach, acid reflux or feel bloated very often.

3. Fructose can ruin metabolic health. Lactose can cause serious indigestion + constipation. Do NOT overeat (or overdrink).

4. Things which ferment slow are usually great to add bulk to stool.

Most commercial probiotics include FOS (fructooligosaccharides) and Inulin. Both are fructans. 

Unfortunately, prebiotics don’t select between good and bad bacteria.

That means you could be feeding good and bad, at the same time.

So more isn’t always good.

Here are four points to keep in mind:

#1 Find your own threshold

The #1 sign to excess fermentation: gas.

Nothing in your digestive system creates gas except your gut bacteria.

So if you feel too gassy, you have either given them too much to eat …

…or you have too many gut bacteria.

Keep monitoring: what foods make you feel very bloated?

Then, start to reduce the quantity until you find an amount which your body can digest.

Find your own threshold, and you can feed your gut bacteria without bloating.

#2 Chew. Chew. Chew.

If you want to increase your digestive capacity, chew.

The saliva you release while chewing contains A LOT of amylase - an enzyme needed to break down complex carbs.

The more you chew, the more your body will absorb and the less you give to your gut bacteria.

Result: get your nutrition without the gas.

#3 Eat a wide variety

Not all bacteria eat the same prebiotics.

No single food contains all the prebiotics.

So you need to eat a variety of foods, daily.

Opt for whole foods vs. commercial prebiotics.

Why?

An onion, for example, contains a fructan called inulin.

But it also contains a range of sulphur compounds known to keep bad bacteria out.

i.e. anti-inflammatory and anti-microbial compounds.

You don’t get that with an inulin supplement.

You get that with an onion.

So opt for diverse, whole foods.

#4 Avoid if you have digestion problems

More prebiotics ≠ good digestion.

In fact if you have severe bloating and acid reflux, it’s best to avoid these foods and help your stomach come back on track first.

Take a look at how Dr. Priti would address it.

The problem with popular diets today

• Keto diet: the extreme low carb can literally starve your gut bacteria. That’s why SO many people have gastro trouble while on keto diets.

• Low carb diet: same problem as above.

• High protein diet: if your body cannot absorb the protein, it will remain undigested and act as food for gut bacteria. Studies show that you can get serious inflammation if your bacteria start to metabolize your protein in the long run.

What I follow:

I eat like my ancestors did: seasonal, local, diverse (‘thalis’) with portion control.

Why?

1. I genetically likely have the tools to break it down. It’s easier for Indians to digest mangos over nectarines, or haliv seeds over broccoli seeds. Our genes and enzymes have optimized over thousands of years to learn to deal with local foods.

2. A little of everything. Eat roti from different flours as per season. Eat a wide variety of sabji with different flavors and ingredients. Eat dal. Have dahi. This acts like a buffet to keep your gut health active and healthy.

That's why I believe portion control will do more for gut health than prebiotics.

Next week, I’m going to cover 5 different techniques to make difficult-to-digest food more digestible.

If you feel gassy, bloated or acidic - I guarantee you this will change the game for you.

That’s all! If you liked this edition, please hit the❤️button and share this with at least one friend.

It will mean a lot to me.