It can help give you the insight you’re looking for to help you discover the underlying cause to your ongoing digestive symptoms without spending more money on supplements that your gut may not even need.

From detecting the levels of good and bad bacteria, the presence of leaky gut syndrome, how inflamed your gut is (and why you’re reacting to so many foods!), to understanding how well your microbiome can breakdown fibre, fat and protein it leaves no stone unturned.

Through microbiome testing, you can learn how healthy your digestive system really is, and take some specific and tailored steps towards a healthier digestive system and to ease those unwanted digestive symptoms like abdominal pain, bloating, constipation or diarrhoea (for faster results!).

1. Markers Associated with Bloating, IBS and Constipation

If you’ve been experiencing constant bloating or irregular bowel motions such as alternating constipation and diarrhoea, understanding key negative markers that can impact your digestive health will help to direct your gut treatment.

For example excess production of hydrogen sulfide, a type of gas produced by specific microbes such as Bilophila wadsworthia, is associated with significant bloating, gas (which can smell like cabbage or eggs) and abdominal pain.

If you’ve been experiencing constipation, we will want to look out for a metabolite called methane which is a gas associated with constipation and slow gut motility.

Hexa lipopolysaccharide is another parameter that can be tested via microbiome testing which is a potent toxin produced by gram negative bacteria such as escherichia species (e.coli). If elevated, lipopolysaccharide can cause mucosal inflammation, leaky gut syndrome, and has been linked to type 2 diabetes, low mood, anxiety as well as cognitive impairment such as Alzheimer’s disease.

2. Inflammation Marker causing Abdominal Pain and Cramping

Calprotectin is a crucial marker in microbiome testing that reflects inflammation within the gastrointestinal tract.

Elevated calprotectin levels are often associated with abdominal pain, food sensitivities, and digestive discomfort, as the presence of inflammation can make the gut more reactive to certain foods.

When calprotectin levels are significantly high, it can indicate chronic inflammation and may serve as an early warning sign of inflammatory bowel diseases (IBD), such as Crohn’s disease or Ulcerative colitis.

By identifying elevated calprotectin early, microbiome testing allows us to explore targeted interventions to support gut health and potentially prevent the progression of inflammation-related conditions.

As gut health practitioners we ideally want your calprotectin sitting well and truly below 50. If it comes back between 50 – 100 this can indicate mild – moderate inflammation driven by one or more of the following:

• Food sensitivity such as gluten, casein, eggs, soy or nuts
• A highly processed, inflammatory diet
• Excess alcohol or coffee intake
• Chronic stress increasing inflammation within the digestive system
• A pro-inflammatory bacteria causing damage to your gut wall e.g. e.coli
• Low levels of anti-inflammatory beneficial bacterial species

If your calprotectin marker comes back over 100, this is considered a red flag and you will be referred to your doctor for a colonoscopy to investigate the diagnosis of inflammatory bowel disease such as Crohn’s or Ulcerative Colitis.

Whilst you wait for further investigations your practitioner will continue to work with you through your diet, lifestyle and natural medicines to bring down inflammation in the interim.

3. Do You have Leaky Gut Syndrome?

Leaky gut syndrome is where the lining of the gut mucosal lining starts to break down, allowing undigested food particles, bacteria and toxins to cross the wall of the gut lining into the blood stream.

Leaky gut syndrome has been associated with a number of health conditions such as:

• Irritable Bowel Syndrome
• Allergies, Asthma and Eczema
• Non-Celiac Gluten Sensitivity and Celiac Disease
• Autism Spectrum Disorder
• Autoimmune diseases: IBD, Psoriasis, SLE, Type 1 Diabetes, Rheumatoid Arthritis, Multiple Sclerosis

A marker of leaky gut syndrome is called zonulin and is tested via the microbiome testing that we recommend called Co-Biome.

4. How Anti-inflammatory are your Gut Microbes?

Did you know that your bacteria living in your large intestine produce protective compounds when they break down fibre?

When you eat adequate amounts of fibre, your microbes will ferment this fibre producing a compound called short chain fatty acids which provide great benefits to your digestive health and wellness.

One of the most well researched short chain fatty acids is a compound called butyrate. Butyrate has been shown to provide the following health benefits:

• Reduce inflammation in the gut mucosal lining.
• Maintain the health of your gut barrier, and reducing the risk of leaky gut syndrome.
• Increase your immune defences against infection.
• Maintaining healthy glucose/blood sugar levels, reducing your incidence of diabetes.

If you aren’t eating adequate amounts of fibre and prebiotic rich foods, you won’t be feeding your beneficial bacteria which means you won’t reap the benefits of short chain fatty acids like butyrate.

For long term digestive health, it’s really important to ensure you are eating a wide variety of fibre rich foods and prebiotic foods to enhance your butyrate production.

This all starts with ensuring you have a highly diverse microbiome. For a healthy gut we would like to see your gut microbiome have over 176 species of bacteria. This diversity and richness can only be picked up by one test available in Australia called Co-Biome and is why we recommend this test solely in our clinic to give us the complete picture on healthy your gut microbiome really is.

5. Is Poor Digestion Causing Your Bloating and Gas?

Have you ever felt like you can’t digest red meat, eggs or fatty foods very well? How about raw, fibrous salads? Certain foods might make you feel nauseous or uneasy just thinking about it.

The reason for this aversion could be down to the microbes that you have inhabiting your digestive system. Certain species of bacteria are responsible for breaking down protein, fat and fibre.

Microbiome testing can also provide markers on pancreatic elastase assessing your ability to breakdown carbohydrates, fibrous foods and fat.

If your pancreatic elastase levels are too low it can lead to symptoms such as bloating, excess gas production, or diarrhoea.

Having insights into the type of microbes that live in your digestive system as well as the quality of your digestion, can really help to better understand your digestive health and guide your practitioner to a tailored treatment plan to resolve your unwanted digestive symptoms.

How to Get Started

If you have been struggling with digestive issues for years and you’re wondering what on earth is happening inside your gut, then we highly recommend microbiome testing to most of our patients with long term digestive issues.

This allows us to truly understand the cause without guessing, giving you the opportunity to treat your digestive issues faster and for the long term.

To get started please book an Initial Consultation, or into our Gut Restoration Program.

We can’t wait to support your gut health journey!

Please note that microbiome testing is an additional expense which is paid directly to the chosen laboratory. Payment plans are available through the lab.

If this sounds like you, you’re not alone.

When it comes to digestive issues, the food you eat isn’t always to blame. Disregarding other aspects of your gut health from stress management, to the balance of your gut microbiome and the health of your gut lining could all be impacting the way you are tolerating foods.

In this article we give you three proactive tips that you can start implementing today that will help you tolerate your foods a whole lot more.

1. Stop Grazing in between Meals

When you’re feeling bloated or have abdominal discomfort, it can be very easy to lean towards eating smaller meals. The downside of starting your day like this is that a small meal may not satisfy your hunger for long. Soon, about two hours later, hunger kicks in again, and this often turns into a pattern of eating every 2-3 hours, which can actually lead to more gas and bloating.

This frequent grazing disrupts the activity of the migrating motor complex (MMC)—a wave-like motion in the digestive tract that clears undigested food, bacteria, and waste. The MMC only activates when we haven’t eaten for about 3-4 hours, so snacking too often prevents this natural cleaning process from taking place. Without time to clear out food and bacteria, the gut can become a breeding ground for gas-producing bacteria, leading to even more bloating and discomfort.

Allowing sufficient breaks between meals enables the MMC to function properly, sweeping out any buildup and reducing the risk of bloating and gas.

Studies have shown that people who allow these longer intervals often notice a decrease in bloating, making it worthwhile to aim for balanced meals that keep you satisfied until the next, while giving your digestive system the chance to do its job naturally.

2. Switch to Cooked Vegetables

Switching to cooked vegetables instead of raw can be a game-changer for those experiencing gut issues and bloating.

Raw vegetables, while nutritious, are often harder to digest due to their high fibre content and tougher cell walls. For someone with gut inflammation or irritation in the gastrointestinal tract, raw vegetables can be particularly challenging; the rough fibre can exacerbate inflammation, leading to further discomfort, bloating, and even pain.

Cooking vegetables helps soften their fibres, making them easier to break down and less likely to irritate the gut lining.

Additionally, cooking partially ‘pre-digests’ vegetables, meaning that the stomach and intestines have less work to do to break them down. For those with impaired digestion, this can reduce the strain on the digestive system, leading to less gas production, smoother digestion, and overall relief from bloating.

3. Take Vegetarian Digestive Enzymes

Taking vegetarian digestive enzymes can be an effective way to reduce bloating, especially if you experience difficulty digesting certain foods.

These enzymes help break down carbohydrates, proteins, and fats more efficiently, ensuring your body can better absorb nutrients and reducing the likelihood of undigested food lingering in the gut. When food isn’t broken down properly, it can ferment and produce gas, leading to bloating and discomfort.

Vegetarian digestive enzymes, often derived from plants, are gentle on the stomach and are especially helpful for those with reduced natural enzyme production. Though we highly recommend getting to the root cause of why your pancreatic elastase is low e.g. chronic stress, small intestinal bacterial overgrowth or pancreatic insufficiency.

This can also be confirmed on a gut microbiome test, the parameter we look for is pancreatic elastase (example below).

If you struggle in particular with certain foods such as beans, cruciferous vegetables, or grains vegetarian digestive enzymes can be helpful.

Taking a digestive enzyme supplement with main meals can give your digestion a boost, leading to smoother digestion and less bloating. This enzyme supports to the breakdown of protein, including gluten and casein found in dairy, fats, lactose, starch and dietary fibre.

One of our most loved vegetarian digestive enzymes is Digest Premium by EnzyMedica due to it’s potent level of enzymes compared to others on the market. This can be purchased here by setting up an account via Vital.y.

Ready to Tackle Bloating at the Root?

Incorporating these tips—spacing out meals to allow the migrating motor complex to do its job, opting for cooked vegetables and using vegetarian digestive enzymes—can all make a difference in reducing bloating and supporting a happier gut.

Small adjustments to your daily routine can have a big impact, but sometimes bloating and digestive discomfort signal deeper imbalances that need targeted care.

If you’re ready to get to the root cause of your gut issues, consider booking an Initial Consultation with one of our highly qualified practitioners or joining our Gut Restoration Program. We’re here to help you restore your gut health for long-lasting relief.

At Embodii we find that females are particularly prone to IBS, with symptoms significantly impacting daily life, from work commitments to social activities. But what are the key symptoms of irritable bowel syndrome in females, how can you identify them and why are they so common in females?

Why Is IBS More Common in Females?

Before diving into the symptoms, let’s uncover why IBS is more prevalent in females.

Hormonal fluctuations, especially those linked to the menstrual cycle, can play a significant role in how IBS manifests.

Many women notice that their symptoms worsen during certain phases of their cycle particularly the luteal phase (second half of the menstrual cycle after ovulation). At this time symptoms such as bloating, cramping and change in bowel habits such as diarrhoea or constipation tend to get exacerbated.

This is because the influx of prostaglandins (inflammatory messengers) are increased premenstrually which can drive up inflammation in the uterus and digestive system, exacerbating bloating, gas and looser bowel motions.

Additionally, conditions like endometriosis, which affect the reproductive system, can further aggravate IBS symptoms, making them more intense or harder to manage. This is because endometriosis is primarily an inflammatory condition (worsened by the influx of inflammatory messengers in the luteal phase). This increases premenstrual cramping, tenderness, bloating and in some can even lead to vomiting.

To learn more about Endometriosis read our blog post here.

Common Symptoms of Irritable Bowel Syndrome in Females

1. Abdominal Cramping: One of the most prevalent symptoms of irritable bowel syndrome in females is abdominal pain. This pain often feels like cramping or a persistent ache, usually located in the lower abdomen. It can vary in intensity, from mild discomfort to severe pain, and is often relieved after passing stool.
2. Bloating and Distension: Many women report experiencing excessive bloating, a sensation of fullness, or even visible swelling in the abdomen. Bloating can be particularly uncomfortable and is often worse around the time of menstruation, making it a common symptom of IBS in females.
3. Constipation, Diarrhoea (or both!): IBS can cause irregular bowel movements. Some women experience constipation, while others struggle with diarrhoea. It’s not unusual for females to alternate between both, which can make managing IBS symptoms even more challenging.
4. Urgent Bowel Motions: Females with irritable bowel syndrome often report a sudden, urgent need to use the bathroom. This urgency can be particularly distressing, especially when it disrupts daily activities or causes anxiety about leaving the house.
5. Fatigue and Low Energy: It’s not just the gut that’s affected by IBS; the condition can also take a toll on energy levels. Women with IBS frequently feel fatigued, even after a full night’s sleep. This fatigue can be linked to poor digestion and the breakdown of food for optimal nutrient absorption.
6. Increased Symptoms around Menstruation: As mentioned, hormonal changes can worsen IBS symptoms. Many females notice an increase in symptoms, such as cramping, bloating, and changes in bowel habits, during their menstrual cycle.

How to Manage IBS Symptoms in Females

Our practitioners at Embodii tackle IBS from several angles for long term digestive relief.

As there is such a intimate connection between the digestive system and reproductive hormones, your practitioner may refer you for microbiome testing and hormone testing to receive a clearer picture on where the imbalance lies.

This allows your practitioner to provide a clearer treatment strategy by treating the underlying cause to your irritable bowel syndrome.

Your tailored treatment plan may include any of the following:

• Dietary changes: Certain foods such as caffeine, alcohol, spicy food, dairy, gluten or high FODMAP foods may be triggering your IBS symptoms. Your practitioner will work with you to determine your personal triggers and recommend food swaps, or example meal plans to make the transition as easy as possible.

• Microbiome restoration: In those with IBS there is often an imbalance of good and bad bacteria exacerbating bloating, excess gas, digestive inflammation and irregular bowel habits. Your practitioner will aim to restore balance with in your gut microbiome by recommending microbiome friendly dietary guidelines, prebiotic or probiotic rich foods alongside tailored herbal or nutritional medicines to eradicate or limit the bad bacteria.

• Stress management: When it comes to IBS in females, there is a very strong link between the nervous system and your digestive health. Elevated levels of stress hormones can drive up inflammation and even increase your reactions to food. To help you improve your stress management, your practitioner may recommend lifestyle changes, herbal medicines, or nutritional support to reduce the negative impact of stress on your digestive health.

When to Seek Help

If you recognise these symptoms of irritable bowel syndrome in females in yourself, it’s important to seek professional guidance (you don’t need to continue to live with IBS symptoms no matter what you’ve been told!).

Treating the underlying cause to your IBS can help you gain clarity on why you feel the way you do, and provide you with long term gut relief.

Our practitioners at Embodii offers an integrative approach to gut health, blending nutrition, naturopathy, and mindset coaching to help women regain control over their digestive health for good.

If you’d like to get started, book in with one of our highly qualified practitioners today – Book an Initial Consultation.

Let’s dive into how this connection works and what you can do to keep your gut happy—and your mood even happier.

The Gut-Brain Axis: The Connection Explained

At the heart of the gut-mood connection is what’s known as the gut-brain axis. This is a two-way communication system between your gut and your brain. Think of it as a high-speed highway where signals are constantly being sent back and forth. When your gut is in good shape, it sends positive signals to your brain, which can boost your mood and reduce feelings of stress and anxiety. Conversely, if your gut health is out of balance, it can send distress signals that may contribute to feelings of anxiety, depression, and even irritability.

Example: Imagine you’re about to give a big presentation at work. You might notice that your stomach feels like it’s tied in knots, or you suddenly need to make a quick dash to the bathroom. That’s your gut-brain axis in action—your gut reacting to your brain’s stress signals.

The Role of Gut Bacteria in Mood Regulation

Your gut is home to trillions of microorganisms, collectively known as the gut microbiota. These tiny inhabitants play a crucial role in your digestive health, but they also produce neurotransmitters like serotonin, often dubbed the “feel-good” chemical. In fact, about 90% of the body’s serotonin is made in the gut! This neurotransmitter is essential for regulating mood, sleep, and even appetite.

When your gut microbiota is balanced, it supports the production of serotonin and other mood-stabilising chemicals. However, factors like poor diet, stress, and antibiotics can disrupt this balance, leading to a decrease in serotonin production and an increase in mood disorders.

Lastly, an overgrowth of certain gram-negative bacterial species, such as E. coli, Citrobacter, and Klebsiella, can be pro-inflammatory. This inflammation can extend to the brain, increasing levels of depression and anxiety. This can be confirmed through microbiome stool testing.

Steps to Improve Your Gut Health and Boost Your Mood

Now that you understand the gut-mood connection, let’s talk about practical steps you can take to improve your gut health and, in turn, enhance your mood.

1. Eat a Balanced Diet Rich in Fibre

• Why: Fibre feeds the good bacteria in your gut, helping them to flourish. Foods like fruits, vegetables, whole grains, and legumes are all excellent sources.
• How: Incorporate at least 5 servings of vegetables and 2 servings of fruit into your daily diet. Opt for whole grains like brown rice or quinoa instead of refined grains.

2. Incorporate Probiotics and Prebiotics

• Why: Probiotics are live bacteria that can help restore the natural balance of gut bacteria, while prebiotics are fibres that feed these beneficial bacteria.
• How: Add probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi to your diet. For prebiotics, try legumes, cooked and cooled rice, bananas, and asparagus.

3. Manage Stress

• Why: Chronic stress can negatively impact your gut health by disrupting the balance of your gut microbiota.
• How: Practice stress-reducing activities such as yoga, meditation, or even a daily walk in nature. Consider mindfulness techniques to help manage day-to-day stress.

4. Get Enough Sleep

• Why: Poor sleep can lead to imbalances in your gut microbiome, which may affect your mood.
• How: Aim for 7-9 hours of quality sleep per night. Establish a bedtime routine that promotes relaxation, such as reading a book or taking a warm bath.

5. Limit Processed Foods and Sugars

• Why: Processed foods and sugars can disrupt the balance of gut bacteria, leading to a decrease in the production of mood-stabilizing chemicals.
• How: Reduce your intake of processed snacks, sugary drinks, and sweets. Opt for natural sweeteners like honey or maple syrup if you need a sugar fix.

Conclusion: Trust Your Gut

Your gut does a lot more than just digest food—it plays a vital role in your mental health too. By taking steps to nurture your gut health and lay the foundations as mentioned above, you can support not just your digestion but your mood and overall well-being. Remember, a happy gut equals a happy mind, so trust your gut feeling and take care of it!

If you are struggling with anxiety, depression, and have are wondering if your gut health is playing a big role in this feel free to visit our clinic and book an initial consultation here.

This overgrowth of bacteria can cause specific carbohydrates and high-fibre foods like apples, garlic, and onions to ferment, leading to gas and bloating shortly after your food leaves the stomach.

In this article, we’ll guide you through understanding SIBO, exploring how it develops, recognising other symptoms associated with it, and discovering holistic approaches to treatment.

What Causes Small Intestinal Bacterial Overgrowth?

Did you know that food poisoning is one of the leading causes of small intestinal bacterial overgrowth (SIBO)? When food poisoning strikes, it can trigger auto-antibodies that attack the intestinal lining, disrupting the migrating motor complex (MMC).

The MMC acts as your body’s internal housekeeper, clearing out bacteria and food from the small intestine to the large intestine. When this crucial process is impaired, bacteria can start to accumulate where they shouldn’t, leading to the development of SIBO.

Other factors that can contribute to SIBO include:

• Adhesions from abdominal surgery
• Recurrent use of antibiotics
• Celiac disease
• Hypothyroidism
• Low stomach acid
• Poor bile flow and low pancreatic enzyme production
• Moderate alcohol consumption (one to two drinks per day)
• Use of oral contraceptive pills

What are the Symptoms of SIBO?

The symptoms of small intestinal bacterial overgrowth (SIBO) can vary depending on the type of bacterial overgrowth and the specific gas being produced.

Below, we’ve outlined three different types of SIBO and their associated symptoms. If multiple gases are being produced, you may experience a combination of symptoms, making it challenging to identify your specific type of SIBO without proper testing.

This is why we always recommend SIBO breath testing before starting any treatment.

There are three types of SIBO:

• Methane dominant
• Hydrogen dominant
• Hydrogen sulfide
• You can also have a combination

 Symptoms associated with methane:

• Bloating
• Belching
• Constipation
• Nausea (retrograde motility)

Symptoms associated with hydrogen:

• Diarrhoea
• Alternating diarrhoea and constipation
• Cramping
• Fibromyalgia

Symptoms associated with hydrogen sulfide:

• Diarrhoea (small intestine)
• Constipation (large intestine)
• Foul gas
• Bladder pain
• Joint pain

Effective Strategies for Treating SIBO and Reducing Bloating

Your treatment plan will be tailored to the specific type of small intestinal bacterial overgrowth (SIBO) you have, the root cause, and the severity of your condition.

When addressing SIBO, your treatment approach will typically include the following:

1. Starting a Personalised Nutrition Plan

A customised nutrition plan is crucial for minimising the foods that feed harmful bacteria, based on the specific type of gas identified in your SIBO breath test. As your gut health improves, your diet will gradually expand, reintroducing more foods.

Our goal is to enhance your food diversity as much as possible by the end of your treatment, allowing you to enjoy a varied, whole-foods diet without experiencing bloating, gas, or irregular bowel habits.

2. Enhancing Digestion, Stomach Acid and Bile Production

Low stomach acid and reduced pancreatic enzyme production are common issues in SIBO and can contribute to its recurrence. These imbalances often stem from factors like high stress, anxiety, eating on the go, and mindless eating.

Stomach acid plays a vital role in killing off harmful bacteria that might be present in your food. Without sufficient levels, more bacteria can move into the small intestine, leading to an overgrowth and worsening your symptoms.

Additionally, adequate bile production is essential for preventing SIBO. Bile not only aids in emulsifying fats and supporting overall digestion but also has natural antimicrobial properties that help to control bacterial growth in the small intestine. This ensures that bacteria are effectively cleared from the small intestine, reducing the risk of overgrowth.

Both stomach acid and bile production will be carefully considered in your treatment plan.

3. Addressing the Bacterial Overgrowth

In the weeding phase of your treatment, we will use a carefully selected combination of herbal ingredients to target and reduce the bacterial overgrowth. The specific herbs chosen will depend on the type of bacteria identified in your case.Some of the herbal options we might consider include:

• Berberine containing herbs such as phellodendron, chinese goldthread and barberry
• Clove
• Garlic
• Thyme
• Oregano oil
• Horopito
• Pomegranate

These herbs are chosen for their ability to help manage and eliminate excess bacteria, supporting a healthier balance in your gut.

4. Healing the Small Intestine and Addressing Leaky Gut

Small intestinal bacterial overgrowth (SIBO) can lead to leaky gut syndrome, which impairs the absorption of crucial minerals like iron and zinc. For those experiencing long-term iron deficiency despite a diet rich in red meat, SIBO could be the underlying cause.

Once we treat SIBO and address leaky gut, with the support of healing herbs and nutrients such as aloe vera, boswellia, turmeric, glutamine, zinc, and vitamin A, mineral absorption improves and iron deficiency can be corrected.

5. Preventing Relapse

SIBO can unfortunately return if the underlying causes aren’t fully addressed.

To prevent relapse, it’s crucial to support the migrating motor complex for up to 6 months after treatment, especially if food poisoning was a contributing factor.

This helps to ensure long-lasting relief from unwanted symptoms such as bloating, excess gas, burping and irregular bowel movements.

In Summary

Ready to finally overcome bloating and live free from embarrassing digestive symptoms?

Our expert team at Embodii is here to guide you towards a healthier, more comfortable life without that persistent bloating or unwanted digestive symptoms ruining your day.

Book your initial consultation with our highly qualified practitioners today and take the first step towards lasting relief.