Bloating Isn’t Normal: Common Root Causes & Fixes
While bloating may be common… it definitely isn’t normal. It is normal for your stomach to expand slightly after eating, as the food moves into your body and takes up space, but the feeling of your belly ballooning out, the dreaded ‘food baby,’ or your waistline suddenly going up 3 sizes is a sign that there’s something else going on. In fact, there are a lot of people out there who are working so hard to try and lose extra pounds of ‘stubborn belly fat’ that in actuality is an issue with their gut and bloating.
So let’s have a look at some of the main reasons why you might be bloating, and some fixes to optimize your digestion.
Common Root Causes of Bloating
1. Low Stomach Acidity
While digestive issues have a lot of people popping over the counter antacids, many people actually don’t have too much stomach acid, but too little. This means food isn’t properly broken down, leading to fermentation which causes gas, and that heavy, stuck feeling after meals.
2. Gut Imbalances
The gut microbiome is a very important balance. An overgrowth of the wrong bacteria or yeast imbalances can cause excessive gas production. Think: bloating that worsens throughout the day or flares after certain carbs.
3. Food Sensitivities
Not all food reactions are immediate or obvious. Common culprits include gluten, dairy, eggs, soy, artificial food additives, and even foods like legumes or cruciferous veggies if your gut isn’t happy.
4. Sluggish Digestion
Eating on the go, rushing meals, or constantly being in a stressed state can slow digestion way down. Your body deprioritizes digestion when it thinks you’re being chased by a tiger (aka your inbox) sending blood flow to more essential systems like your heart, brain, and muscles.
5. Constipation
If things aren’t moving regularly, gas and waste literally build up. Even if you’re going daily, incomplete elimination can still contribute to bloating.
6. Hormonal Fluctuations
That pre-period bloat? Estrogen and progesterone shifts can affect fluid retention and gut motility. If your hormones are out of balance this can cause dramatic bloating with your cycle.
Bloating Fixes That Actually Make a Difference
Before you go ordering that viral supplement you saw on Tik Tok that promises to eliminate bloating, give these tried and true tips a try.
1. Slow. Down. While. Eating.
This sounds basic, but it’s foundational. Sit down, chew your food, breathe. Digestion starts in your mouth, not your stomach.
2. Support Stomach Acid
Try incorporating bitter foods (like arugula or lemon water before meals), or consider digestive bitters. Diluted apple cider vinegar before meals can also be helpful. In some cases, supplements like betaine HCl with digestive enzymes (with practitioner guidance) can be a game changer.
3. Balance the Gut Environment
A quality probiotic is something I recommend most people consider. It’s also great to enjoy probiotic foods such as miso, kombucha, yogurt, and kimchi for a yummy gut friendly diet. If bloating is persistent, testing for things like SIBO or dysbiosis can give clarity. Your ND may suggest targeted antimicrobials, probiotics, and gut repair protocols can help rebalance things if necessary.
4. Identify Trigger Foods
A short-term elimination diet can help you pinpoint what your body doesn’t love right now. Don’t worry this isn’t about cutting things you love out forever, it’s about gaining awareness.
5. Regulate Your Nervous System
Your gut and your nervous system are best friends. Chronic stress = impaired digestion. Daily habits like walking, deep breathing, or even a few quiet minutes before meals can make a real difference.
6. Get Things Moving
Hydration, fibre, a magnesium supplement, and getting your body moving all support healthy elimination. If you’re not pooping well, bloating will stick around.
7. Hydrate
And no, coffee doesn’t count. One of the main culprits behind constipation is actually just dehydration. Your body needs water to run well. Consider adding electrolytes on hot or active days.
Gentle Support On Your Gut Journey
Magnesium (especially citrate)
Digestive enzymes
Herbal teas like peppermint, ginger, fennel
Bitters before meals
Probiotics (strain-specific, not one-size-fits-all)
While it may be tempting to look for a short term fix to ‘debloat’ before your beach vacation or an important event, gut health is something that takes time and consistency, but it's an effort that your body will thank you for in more ways than just a leaner silhouette.
Here's to happy guts!