Gross but simple test reveals how fast your gut works - and may explain bloating
WE’VE all experienced uncomfortable digestive issues at some point in our life. Burping and bloating are totally normal – but a simple test, which is rather gross, could explain why you…
WE'VE all experienced uncomfortable digestive issues at some point in our life.
Burping and bloating are totally normal - but a simple test, which is rather gross, could explain why you get such symptoms in excess.
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A simple test could work out why you are experiencing bloating, gas or other IBS-like symptomsCredit: GettyFoods are often the culprit behind symptoms like belching or belly pain, or perhaps you have eaten too quickly, drank excessive caffeine or alcohol.
Your uncomfortable symptoms might even be down to a digestive condition, like irritable bowel syndrome (IBS).
While it's one idea to look at the types of food and drink you're putting into your body, have you ever stopped to ask how fast it could be moving through your gut?
The speed in which food moves through the digestive tract is very important, as it can affect your health and well being in many ways, says Nick Ilott, Senior Researcher and Lead Bioinformatician, The Oxford Centre for Microbiome Studies, University of Oxford.
Read more on gut healthIt is known as gut motbility.
Once you've chewed up and swallowed food, it begins its journey along the gastrointestinal tract - a long and winding pathway that begins at the mouth and ends at the anus, Ilott explained in a piece for The Conversation.
Along the way it reaches certain organs that churn up food, digest it, absorb the nutrients, and absorb water and salt.
Ilott said: "This process is partly controlled by the trillions of bacteria present in our gut.
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"The gut microbiome is extremely important as these bacteria help develop our immune system and break down food.
"So, when we eat, we’re not just feeding ourselves – we’re feeding the micro-helpers present in the intestine. To thank us, the bacteria produce small molecules called metabolites that boost our immune system and keep our gut moving by stimulating the intestinal nerves so they contract and move the food onwards."
NHS expert explains Irritable bowel syndrome (IBS) and how to keep symptoms under controlWithout these bacteria and their metabolites, says Ilott, our guts would be less able to move food through the gastrointestinal tract.
This could lead to a build up of ingested material, triggering constipation and discomfort.
Gut transit time is the time it takes for food to pass from one end of the gastrointestinal tract to the other.
And this can vary from person to person.
Studies have suggested it takes somewhere between 12 and 73 hours for food to pass through the body - the average being around 23 to 24 hours.
Variations in time can happen due to gut microbiome differences between people.
If someone has a long gut transit time, says Ilott, bacteria in the large intestine produce different metabolites - because the bacteria in the gut needs to be fed.
These type of bacteria enjoy fibre.
Ilott said: "If gut transit time is long and fibre is taking too long to reach the large intestine, these microbial inhabitants have to switch to an alternative food source. So, they turn to protein.
"The switch to protein can result in the production of toxic gases leading to health problems such as bloating and inflammation."
If [gut transit time is] consistently fast, it's best to visit your doctor to see if there is an underlying cause.
Nick IlottSenior Researcher and Lead Bioinformatician, The Oxford Centre for Microbiome Studies, University of OxfordThere are a number of other reasons why someone might experience a fast gut transit - anxiety, inflammatory bowel disease (IBD) and IBS.
In these cases, diarrhoea can occur, which indicated faecal matter has not spent enough time in the intestine, preventing sufficient absorption of water and nutrients.
Slow gut transit can occur because partially digested food gets stuck in the small intestine.
This can cause an overgrowth of small intestinal bacteria and lead to symptoms like abdominal pain, nausea and bloating.
The answer...sweetcorn!
Namely called 'the sweetcorn test', it involves not eating any sweetcorn for seven to 10 days - something known as the 'wash out phase'.
Once that's over, you're ready to begin the test.
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You can use sweetcorn to work out how fast or slow your gut transit time isCredit: GettyNote down the date and time, eat some sweetcorn, and then note down the date and time you observe the golden treasure in your stool.
As sweetcorn's outer shell in indigestible, it will pass through through the gastrointestinal tract intact.
Ilott cautioned: "It should be noted this at-home test is not definitive - but it does represent a measure of transit time that, on average, gives similar results to more sophisticated measures.
"If you pass the corn in 12 hours or less, your gut is fast.
"If you don't pass it for around 48 hours of more, then your gut is slow."
But don't worry if your gut mobility is fast or slow, as there things you can do to improve it.
READ MORE SUN STORIESIlott advised: "If it's consistently fast, it's best to visit your doctor to see if there is an underlying cause.
"If it's a little slow - but you don't seem to be having any additional gastrointestinal symptoms such as bloating, abdominal pain, lack of appetite or nausea - eat more fruit and veg to increase the fibre you're feeding those friendly gut bacteria, drink more water and exercise."
Bloating: Foods to eat and avoid
Eating the right foods can prevent bloating as well as reduce when it occurs.
But it depends entirely on what your symptoms are.
If you are bloated and constipated, eat:
Fruits and vegetables Bran flakes Oats Skin-on potatoes Dried fruits such as apricots and raisinsIf you have trapped wind, avoid:
Cabbage and other cruciferous vegetables such as broccoli and kale Beans (baked, kidney, butter) LentilsThese foods, including pulses like beans and lentils, are good to add into the diet slowly as they are high in fibre.
While they are not advisable to help in the moment, they do help in the long-run by boosting gut health.
Try adding them slowly into your diet.
If you are bloated with diarrhoea, you may have a stomach bug and should eat:
Plain foods: bananas, white rice, bread or toast Boiled potatoes Oatmeal Small and frequent mealsOther tips for preventing bloating are:
Exercise regularly Chew with your mouth shut Eat smaller more frequent meals than large meals Avoid fizzy drinks, alcohol or caffeine Limit processed, sugary, spicy or fatty foods
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