Why You’re Bloated and How to Address It

Dr. Joseph Mercola

Dr. Joseph Mercola is a physician and New York Times best-selling author. He was voted the Ultimate Wellness Game Changer by the Huffington Post and has been featured in several national media outlets including Time magazine, the Los Angeles Times, CNN, Fox News, ABC News, TODAY, and The Dr. Oz Show

Dr. Joseph Mercola is a renowned advocate for optimal health through regular fasting and the creator of the Keto-Fast. He has recently published an article highlighting the role of the microbiome in bloating, a syndrome that many of our retreat guests experience before joining us at Vietnam Detox. In this blog, we share the key points Dr. Mercola discussed to help overcome bloating.

Bloating Is a Sign of an Unhealthy Gut

Bloating is a common condition affecting nearly 18% of the world’s population at least once a week, particularly among women. It is characterized by a feeling of fullness, tightness, or swelling in the abdomen, often due to gas buildup in the digestive tract. While many people experience bloating, it is not a normal state for the digestive system and may indicate underlying gut health issues.

The microbiome, consisting of trillions of microorganisms in the digestive tract, plays a crucial role in digestion, immune function, and overall health. An imbalance in these microorganisms, known as dysbiosis, can lead to various digestive issues, including bloating. Factors such as age, health status, diet, and environment influence the diversity and quantity of microorganisms in the gut.

The Importance of Mitochondrial Health

Most individuals have dysfunctional mitochondria, which impairs the ability to produce cellular energy efficiently, crucial for maintaining a healthy gastrointestinal tract. Proper gut function requires energy to sustain an oxygen-free environment in the large intestine, where 99% of gut microbes reside. Enhancing mitochondrial function is vital for maintaining a healthy gut environment, suppressing pathogenic bacteria, and supporting beneficial microbial populations.

5 tips to improve your gut health and reduce bloating

1.Reduce Intake of Linoleic Acid: Avoid ultra-processed foods, seed oils, chicken, pork, seeds, and nuts.

2.Consume Fermented Foods: A diet rich in fermented foods can increase microbiome diversity and decrease inflammation markers.
Incorporate traditional Vietnamese fermented foods into your diet, such as dưa chua (pickled vegetables), mắm tôm (fermented shrimp paste), and cà muối (fermented eggplant). These foods are not only rich in probiotics but also deeply rooted in Vietnamese culinary culture.

3.Start with Organic Fruit Juices: Gradually incorporate more fibrous carbohydrates and starches, along with increasing fermented food intake. Start with organic juices from local Vietnamese fruits like thanh long (dragon fruit), ổi (guava), and mãng cầu (soursop). These fruits are not only delicious but also packed with nutrients that support gut health.

4.Take Supplemental Niacinamide: Essential for mitochondrial energy production, consider taking 50 milligrams three times a day.

5.Incorporate Prebiotics, Probiotics, and Postbiotics: These elements work synergistically to enhance gut health. Prebiotics nourish beneficial bacteria, probiotics are live microorganisms that contribute to a healthy microbiome, and postbiotics offer additional health benefits.

If you’re feeling bloated, chewing fennel seeds can provide immediate relief, as they help regulate intestinal motility and reduce gas.

Focus on the Microbiome at Buông Retreats

At our Buông retreats at Le Ba Dang Memory Space in Hue, we emphasize the importance of the microbiome during our wellness classes. Our programs are designed to help guests understand and improve their gut health, addressing issues like bloating through education and practical strategies.

For more information about our Buông retreat, please visit [Buông Retreat – Mindfulness Live in Peace in Vietnam].

The Microbiome: Key to Overall Wellness

At Buông retreat, we understand the critical role the microbiome plays in our overall health. Our wellness classes are designed to educate and empower participants to nurture their gut health for optimal well-being.

Understanding the Microbiome

Our expert-led sessions delve into the fascinating world of the microbiome, explaining how these trillions of microorganisms in our gut influence everything from digestion to immune function and even mental health.

Nutrition for Gut Health
We offer cooking classes that focus on preparing Vietnamese dishes rich in prebiotics and probiotics. Learn to make delicious and gut-friendly meals using local ingredients like:

Măng tây (asparagus) for its prebiotic fiber
Tỏi đen (black garlic) for its antioxidants and prebiotic properties
Kombucha, a fermented tea gaining popularity in Vietnam

Mindful Eating Practices
Our mindfulness classes teach participants how to eat in a way that supports digestive health, incorporating traditional Vietnamese practices of balanced meals and mindful consumption.

Stress Management and the Gut-Brain Connection
Through meditation and yoga classes, we explore the gut-brain axis and how managing stress can positively impact your microbiome and overall health.

Herbal Wisdom for Gut Health
Learn about traditional Vietnamese herbs and their benefits for digestive health, such as gừng (ginger), nghệ (turmeric), and trà atisô (artichoke tea).

By focusing on the microbiome in our wellness classes, Buông retreat offers a holistic approach to health that combines modern scientific understanding with traditional Vietnamese wisdom.