Midlife bloating isn’t just uncomfortable, it can dent your self-confidence, too. Liz talks about what might be causing it, and shares different ways to tackle the problem by getting your gut health back on track.
Plus: lactoferrin for boosting immune health, the pro-ageing discoveries in Liz’s new book, budget-friendly skincare essentials and whether collagen supplements are necessary.
Stream the episode below, or download the recording via Apple Podcasts or Spotify.
How to boost your gut health and beat the bloat
Gut health can be one of those things we don’t pay much attention to until something goes wrong, but as Liz explains, it is central to every system in the body. “Around 70% of our immune system lives here, so it’s critical that we get it right.”
Midlife bloating and digestive discomfort are obvious signs our gut bacteria might be out of balance. But there are a few approaches Liz recommends for getting it back on track.
Take digestive enzymes
Before thinking about eliminating potential trigger foods, a good place to start is by improving the overall gut environment. Digestive enzymes help to break down carbohydrates, fats and proteins, reducing the trapped wind that leads to bloating. “They can improve the comfort of the gut without you needing to avoid certain foods completely,” says Liz.
Fill up on fibre
“One of the most overlooked aspects of gut health is the integrity of the gut lining,” explains Liz. And fibre is key here. When we feed our gut bacteria with fibre, they produce butyrate, a short-chain fatty acid that fuels the colon cells, strengthening the gut barrier and reducing inflammation that causes bloating.
Eating more fibre-rich foods such as oats, vegetable and ground flaxseeds, will increase butyrate production and butyrate supplements can help too. If you’re struggling with bloating start slow and steady, increasing fibre incrementally to help your gut adjust.
Try probiotics
Probiotics are live bacteria that support gut health, immunity and digestion, and many are also dairy-free if lactose is something you struggle with. Liz also points out that fermented foods are a natural source of these beneficial bacteria, and adding yogurt, kefir, sauerkraut and kimchi to your meals can be a tasty way to support your gut.
Consider a low FODMAP diet
If digestive discomfort persists, Liz suggests looking into a low FODMAP diet. This temporarily eliminates foods that cause fermentation in the gut (including garlic, broccoli, dairy, wheat and soy beans) to reduce gas and discomfort. This is best attempted with the assistance of a dietician with the aim of reincorporating a varied diet.
Get tested
A common cause of digestive discomfort is leaky gut – a condition where the gut lining is damaged, triggering inflammation. Liz recommends a zonulin test, which can help to determine whether your gut barrier is compromised and whether you might need more targeted support.
“Paying attention to your gut doesn’t have to mean turning your life upside down,” says Liz. “Often it’s about these small strategic changes – reducing the digestive load, supporting the gut lining and allowing the microbiome to rebalance naturally.”
Also in this episode:
- Ways to improve your gut health to beat the bloat
- Lactoferrin – what is it, and can it improve my immune system?
- The surprising discoveries Liz made while researching her new book
- Collagen supplements – which ones, and are they worth it?
- Budget-friendly skincare recommendations
Links mentioned in the episode:
- Leapfrog Immune
- Collagen
- The Good Gut Guide
- The low FODMAP diet
- Butyrate
- Podcast on leaky gut and zonulin testing
- NEX Skincare Moisturiser
- The Ordinary skincare
Get in touch with a question for Liz:
- Email: [email protected]
- WhatsApp: 07518 471 846
More from Liz:
- Preorder Liz’s new book – How to Age
- A Better Second Half
- Follow Liz on Instagram
- Follow Liz Earle Wellbeing on Instagram
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