STOP FEELING BLOATED AND IMPROVE YOUR GUT

Fun facts about your gut:

  • If you took out the trillions of digestive cells in your body, you could fit them all onto a basketball court!
  • There are more bacterial cells in your body than human cells. There are roughly 40 trillion bacterial cells in your body and only 30 trillion human cells. That means you are more bacteria than human.[1][2]
  • The health of your gut will affect your brain function.[3] 90% of serotonin is made in the gut, the hormone that helps you sleep and feel good!
  • A healthy gut will allow your body to digest and assimilate nutrients properly!
  • When you get bloated and feel like farting all the time, it’s because the microbes in your gut are producing gas and other chemicals
  • Helps your immune system.
  • If you have twin mice, one is fat, one is skinny. You take the feces from the obese mice and put it in the skinny mice, the skinny mice will turn obese! [4]

This fecal transplant operation has been done on humans and shows just how important the role our gut plays. It is probably a lot harder to change your eating habits then you may think. The bacteria in your gut will make you crave certain foods, and will give you allergic or inflammatory responses to other foods.

Here are some red flags for poor gut health and digestion:

  • Low transit time (less than 1 bowel movement per day)
  • Constipated or loose stool
  • Bad breath
  • Heart burn
  • Always hungry
  • Never hungry
  • Bloating
  • Burping/farting a lot during the day or after eating
  • Constant sugar cravings

How to Improve your Gut

To improve your gut, we need to go to the root cause of the problem. Digestion. Improving all three main stages of digestion will massively improve your gut health. Instead of wondering about what’s going on inside your stomach, think about enjoying and chewing your food first.

The 3 stages of digestion:

  • Stage 1: Starts in the brain. Thinking of the food. Anticipating the food. Smell, sight and sound. Your body then secretes gastric juices.
  • Stage 2: In the mouth and esophagus. When you chew your food, you break the food down into smaller pieces and cover the food in your saliva which has enzymes to help digest the food.
  • Stage 3: The stomach. Turning the solid food into liquid using hydrochloric acid and other digestive enzymes.

Lifestyle tactics to improve digestion:

  • 10 mins meditation/deep breathing before food
  • 10 min walk after food
  • Drinking peppermint tea after or before food
  • Increase cardio per week (will reduce overall stress on the body)
  • Eating lower carbs (use fruit for cravings, eat more protein, fibre and stay hydrated)
  • Make sure B vitamins are included in diet, if vegan/vego then supplement
  • Cooking your food, anticipating it, craving it, smelling it, making it look good
  • Eating in a distraction/stress free environment, bonus points for being grounded and in the sun
  • Having better hygiene (washing hands, sanitising)
  • Not overfeeding. Chewing your food until it’s a paste
  • Vagus nerve stimulation[5]

How to improve your gut health:

  • Have a diet with a wide variety[6]
  • Limit your intake of artificial sweeteners [7]
  • Breastfeed for at least 6 months[8]
  • Eat lots of fruit and vegetables to hit your nutrient and fibre intake[9]
  • Limit your intake of antibiotics[10]
  • Drink lots of water and avoid alcohol
  • Reduce processed sugar, flour, gluten, dairy
  • Lower your stress levels (my other seminar notes)
  • Get 7-9 hours of sleep a night

In summary, instead of taking a supplement or looking deep into other causes to why you get bloated and constantly farting. Look at doing the simple things first like chewing your food 30 times, enjoying your food and eating a wide variety of fruits and vegetables. You should place a greater value on your gut health because having a healthy gut will lead to improved brain function, energy, nutrient absorption, stress management, fat loss and muscle building.

Here is a link to the live recording of my digestion seminar! https://mitchping.podbean.com/e/live-seminar-by-mitch-ping-digestion-and-the-gut/

Follow me on Instagram @mitchping and Facebook @fitmitchping

Email me at mitchelljping@outlook.com


[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991899/

[2] https://www.ncbi.nlm.nih.gov/pubmed/20203603

[3] https://www.ncbi.nlm.nih.gov/pubmed/22968153

[4] https://www.nature.com/articles/nature05414

[5] https://www.instagram.com/stopchasingpain/

[6] https://www.ncbi.nlm.nih.gov/pubmed/27110483

[7] https://www.ncbi.nlm.nih.gov/pubmed/25313461

[8] https://www.ncbi.nlm.nih.gov/pubmed/26752321

[9] https://www.ncbi.nlm.nih.gov/pubmed/24115628

[10] https://www.ncbi.nlm.nih.gov/pubmed/25265089

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