Apr 7

Apr 7 Control Your Gut: Food For Thought

When was the last time you heard yourself burp? In fact, a “burp” tells us that digestion is almost complete, nutrients are being absorbed, and your metabolism is healthy. A burp can tell the whole story about gut metabolism and the effects of the foods consumed, on human function.

If you are someone that experiences flatulence on a regular basis, this could be because of several factors: gluten intolerance, excessive bean consumption, lactose intolerance or excessive absorption of air (oxygen) through the mouth. In some cases, the flatulence can also be accompanied by bloating, constipation and discomfort. If you find that these symptoms are a regular feeling, scientific evidence tells us that you might need to increase your magnesium intake and/or probiotics consumption. Foods high in magnesium are green leafy vegetables, avocados, bananas, nuts, seeds, chickpeas and a list of other legumes and vegetables.

As it relates to probiotics, these microorganisms are considered positive influencers in human health as they aid in nutrient absorption from the human gut, increased human metabolic response and removes “bad” bacteria that harms the body and leads to chronic issues. Both the probiotics and bad bacteria are found predominantly in the colon. To improve the amount of probiotics in the colon, we can naturally consume them from fermented foods, cultured milk products, and manufactured probiotic supplements.

Digestion starts at the mouth, after food is consumed and when chewing begins. When saliva is added to the food, it is swallowed and moves down past the oesophagus to begin its next phase of digestion. In the stomach, food combines with bile from the liver and hydrochloride acid released from the lining of the stomach to aid in separating nutrients from the food. After 2-3 hours the stomach releases about 50% of the digestive juices created in the stomach, into the small intestine. Upon release of these gastric juices air is released upwards, and in some cases downward, and out of the mouth in the form of a “burp.” Nutrient absorption starts in the small intestine as the food moves from the small to the large intestine for additional absorption. The MayoClinic released a study that explains that the length of time food remains in the large intestine varies by gender, 33 hours for men and 47 hours for women. This study also advised that the length of time food is suspended in the large intestine varies based on the food consumed. However, the movement of the food waste from the large intestine and out the anus can force a release of trapped air from the stomach and large intestine out the anus ahead of or simultaneously as the waste products are excreted. This is referred to as flatulence.

“Individuals that experience excess methane gas release from the gut and want to improve their gut health should remember to consume probiotics on a regular basis (daily).” - Donovan Ingraham

The smell of our burp and farts (flatulence) help us to understand if we have a healthy digestive system. The foul smell of a fart and/or burp is driven by the release of methane gas, which is generated during the digestion process. When food enters the small intestine and then the large intestine, the undigested food interacts with the probiotics to form vitamin B & K. This biochemical interaction is responsible for the release of various gases, but most importantly methane gas. Research studies conclude that about 30-62% of healthy humans produce methane gas during digestion. Methane gas production occurs when an individual over consumes carbohydrates and the healthy bacteria - probiotics attempt to metabolize this excess macronutrient.

It is important for the human body to release trapped air from the digestive tract to allow for the digestive tract to absorb nutrients from the undigested foods. However, it is also important to know that should you suspect you are releasing an excess amount of methane gas, this could compromise your body and lead to biological effects in the form of inflammation: an ulcer, nausea, heart burn, constipation, hard stool or indigestion. Research studies explain that excess methane gas not only has biological effects but also physical affects on the human body. Weight gain could be a major factor.

Individuals that experience excess methane gas release from the gut and want to improve their gut health should remember to consume probiotics on a regular basis (daily) and should improve their diet to incorporate 5-6 servings of fruits and vegetables a day, as suggested by the World Health Organization. It is equally important that one ensures they consume sufficient “prebiotic,” food source for probiotics, to ensure the successful transplantation of the probiotic to the large intestine but also to ensure the probiotic multiplies to eliminate as much bad bacteria from the gut.

Probiotics are literally “food for thought!”

In good health,

Donovan Ingraham

If you’re interested in this topic or simply want to learn more, Donovan is hosting a webinar about Gut Health on Thursday, April 9th at 2pm EST.