“There can be a few, all of which are often due to an imbalance in the gut microbiota. These include:

• frequent or prolonged diarrhoea or constipation[15]
• persistent bloating and gas which can result from difficulty digesting certain foods
• heartburn and acid reflux,[16] as our gut plays a role in managing the asset levels in our stomach
• unintentional weight gain[17] or loss[18], despite maintaining your usual diet and exercise routine
• brain health, as the gut is physically linked to the brain via millions of nerves. This means the gut microbiome may influence brain health by regulating the messages transmitted to the brain through these nerves”[19] 

“Bloating basically refers to the enlargement of the stomach or abdomen, and it's caused by a significant amount of gas in the digestive system or excess water.[20]

Managing bloating can involve things like a mix of dietary, lifestyle and behavioural changes. Here’s some that may help alleviate bloating:

• chewing your food thoroughly[21], not drinking through a straw and not chewing gum to reduce air intake
• reducing the amount of fizzy drinks as carbonated drinks may introduce gas into your digestive system[22]
• reducing carbohydrates and high sodium from your diet as they may increase water retention[23]
• if you have a food intolerance, like lactose or gluten[24]
• eating foods rich in fat rich in fodmap like wheat, onion, cauliflower, garlic, kidney beans, and chickpeas[25]
• drink plenty of water, increase physical activity and avoid smoking 
• try smaller, more frequent meals as they help ease digestion

To help you understand what areas of your diet might be causing your bloating, I suggest keeping a food diary – ‘See how you eat’ is a popular and easy food journal app to use. Try tracking for a few weeks and note how you feel a few hours after eating as well as your water intake, sleep patterns, taking supplements consistently, and physical activity levels.”

“Symptoms of gut inflammation can vary depending on the severity and any underlying cause, so IBD refers to chronic inflammation affecting the gastrointestinal tract and includes conditions such as Crohn's disease and ulcerative colitis.

Symptoms of these conditions commonly include:[26]

• abdominal pain like a persistent pain in the tummy
• bloating and a feeling of fullness
• diarrhoea or constipation
• fatigue, so feeling unusually tired or lacking energy
• unintentional weight loss because of inadequate nutrient absorption
• changes in appetite
• inflammation in the gut may also be associated with joint pain”

“One of the main things is to try to reduce stress, as frequent stress not only impacts our emotions, but it also has the potential to alter our microbiome.[27] While eliminating stress entirely may be difficult, finding effective coping strategies such as spending time with friends and family can help keep stress in check.

We need to make sure we’re getting enough sleep as not enough may alter the bacteria in our gut.[28] It's recommended to have at least seven to nine hours of sleep each night.

Also, staying hydrated[29] is crucial to ensure proper movement of food throughout the body. I suggest trying to incorporate more fibre[30] into your meals, too.”

“Fibre is a really big one – because fibre is linked to increased diversity in the bacteria living in your gut and good sources provide nourishment for beneficial gut bacteria.[31]

Fibre can be found in foods like whole grains, legumes, vegetables and fruits.

Probiotics found in fermented foods[32] may support your gut microbiome, including foods like yoghurt, kefir, tempeh, kimchi, sauerkraut, plus foods with polyphenols[33] in (plant compounds found in red wine and dark chocolate) and olive oil. The microbiome breaks them down promoting the growth of friendly bacteria.

Ripe and unripe bananas are also good for gut health. So, ripe bananas are easier to digest[34] and contain more simple sugars like fructose, making them easier on the digestive system. Whereas unripe bananas have a more resistant starch acting as a prebiotic,[35] which are basically substances that promote the growth of the beneficial bacteria in our gut.”