Many individuals grapple with the challenges of a slow metabolism and an imbalanced gut, often experiencing the uncomfortable symptom of bloating. A sluggish metabolism can make it difficult for the body to efficiently burn calories, potentially leading to weight gain. On the other hand, an imbalanced gut, characterized by disruptions in the microbiome, may contribute to digestive issues such as bloating. Fortunately, there are simple and effective ways to address these concerns and alleviate bloating.
We spoke with Krutika Nanavati, a registered dietitian and nutritionist, to learn about the links between a slow metabolism, imbalanced gut, and how it could be affecting bloating. Nanavati revealed that “while a slow metabolism doesn’t directly cause
bloating, it can create conditions that contribute to it.” And how “an overgrowth of certain bacteria can disrupt digestion and contribute to bloating.”
Slow Metabolism and Bloating
Nanavati starts by saying that "if the body breaks down food slower due to a sluggish metabolism, food may sit longer in the digestive tract, leading to fermentation by gut bacteria and gas production, causing bloating. A slow metabolism can be associated with lower muscle mass, indirectly impacting digestion and gut motility, potentially contributing to bloating."
When it comes to an imbalanced gut and bloating, she reveals that "the gut houses trillions of microorganisms, forming the gut microbiome. An imbalance in this community, with an overgrowth of certain bacteria, can disrupt digestion and contribute to bloating."
This also affects gas production, which she describes how "certain gut bacteria ferment carbohydrates, producing gas as a byproduct. An imbalance in these bacteria can lead to excessive gas production and bloating."
There are many dietary habits that could contribute to these health issues. One being the consumption of processed foods and refined sugars. She notes that consuming these foods may disturb the gut microbiome, encouraging the proliferation of undesirable bacteria and potentially leading to bloating.
"While fiber is essential for gut health, consuming too much insoluble fiber, found in whole grains and bran, can initially cause bloating as the gut adjusts to increased fiber intake. Specific foods like beans, cruciferous vegetables (broccoli, cauliflower), and dairy products can cause bloating in some individuals due to difficulty digesting certain components like lactose or complex carbohydrates," she shares.
The Bottom Line
However, there are many simple ways you can fight these health issues. Nanavati recommends to add whole foods such as "fruits, vegetables, whole grains, and lean protein. Gradually increase fiber intake, and consider identifying and limiting individual food triggers."
Probiotics are also a good way to support your gut. She says supplements have the potential to rebalance the gut microbiome, offering relief from bloating symptoms. But it is advisable to ask for guidance from a healthcare professional when adding supplements to your diet.
Lastly, regular exercise and stress management are both key habits that can promote a healthier lifestyle.
