Gut by Giulia Enders is one of the most interesting books that I have read this year. As a longtime victim of IBS, I am obsessed with intestinal health and looking for new ways to optimize my own digestive system. In the book, the author provides details about the inner workings of the intestine and decipher the information for ordinary people that is often reserved for scientific journals.
The author says that the bowel is “the most underrated organ in our body,” and rightly so. There are numerous secrets to discover, including a lesser-known bowel function that helps control bloating.
Bloating is a chronic problem for many due to a combination of poor food and poor life choices.
Although some cases of IBS, whose bloating is a frequent symptom, may be attributed to biological factors, in many cases, including mine. It can be fed through our food choices. It's important to consider what we eat, but also how often we eat—that's really why you're inflated, and here's why.
The gut’s tiny housekeeper
The Migrating Motor Complex (MMC), an electromechanical action sequence in the stomach and small intestine, is responsible for maintaining a clean and tidy intestine. Many scientists refer to it as the gut’s ‘little housekeeper’ as it works to sweep the undigested food from our meals and snacks onward from our stomach and small intestine to the lower parts of the digestive system. In her book, Enders writes that an hour after the small intestine has digested something, it starts the cleansing process. The CMM ensures that all food is processed and delivered to the large intestines and beyond. But critically the function only starts during periods of fasting, which is bad news for enthusiastic snackers.
Stay off the snacks!
In her book, Giulia Enders warns readers against eating too regularly, as “constant snacks mean there is no time for cleansing”. Eating throughout the day interrupts the optimal functioning of the MWC and the remaining undigested foods are left behind and start to ferment. Over time, this results in excessive bacteria proliferation in the small intestine and creates an ideal environment for bloating and other symptoms of IBS. The stomach and small intestine must be completely empty before the CMM can reach work. A midmorning snack interrupts the periods of natural fasting between breakfast and lunch and presses the brake button of the MMC.
Give your gut a break
By reviewing the frequency of your meals you will allow the MMC to function and ensure all of the food from your last meal is properly processed before you load up the stomach with more. Enders explains what happens when you fail to insert an appropriate break between meals, “if we eat something before the cleanup is finished, the housekeeper immediately stops working and returns to waiting mode”. It is recommended to allow up to 5 hours between meals to allow the MMC to complete the cleaning cycle.
Long periods of periodic fasting also allow the intestine to rest and digest. Experienced fasters experience restricting meals to an 8-hour window, fasting for about 16 hours overnight, or restricting any food intake for a 24-hour period a day a week.
However, it is not recommended for beginners. If you're just getting started, take simple steps to create more aware eating habits that will help reduce bloating.
Here are a few suggestions:
- Adopt normal times of fasting between meals and eat only when you are hungry.
- Eat a portion of food during meals to support you between meals.
- If you insist on a treat or dessert, have it right after the main meal.
- Chew food properly and limit distractions by not eating at your desk or on television.
- Examine your stress levels and evaluate their impact on your digestion.
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