3 Tips to Relieve Bloating and Why It Really Happens
Bloating is one of the most common digestive complaints, especially among women. While it's often dismissed as a "normal" part of daily life, it's important to understand that bloating is NOT normal. It is common, yes, but experiencing chronic or recurring bloating is a sign that something isn't functioning properly within your digestive system. In fact, it's one of the top symptoms I help women address in my practice.
Why Does Bloating Happen?
Bloating can happen for various reasons, and sometimes, it can be as simple as the way we eat or the choices we make around mealtime. For example:
Eating too fast: When you eat quickly, you often swallow excess air, leading to bloating.
Not chewing food thoroughly: If you're not breaking your food down properly, your stomach has to work harder to digest it, which can result in gas and bloating.
Eating while stressed: Stress affects digestion. If you're eating in a stressed state, your body may not be able to process food efficiently, causing digestive discomfort.
However, if bloating happens consistently, it's likely not just about these lifestyle habits. If you're regularly dealing with bloating, there could be deeper issues at play that need attention.
The root causes of bloating — what functional labs can reveal
Through functional lab testing, we take a deeper look at what's going on beneath the surface. Three of the most common root causes of bloating that I find through functional lab testing include:
Dysbiosis (Bacterial Overgrowth): Dysbiosis refers to an imbalance in the gut microbiome, where harmful bacteria outnumber the beneficial bacteria. This imbalance can lead to excessive gas production, inflammation, and digestive issues, which in turn cause bloating. Many women are dealing with some form of bacterial overgrowth, and it's one of the most common findings in the functional labs I run.
Low Stomach Acid: Many people don't realize that low stomach acid significantly contributes to bloating. When stomach acid is too low, your body can't digest food properly, especially protein. This leads to undigested food sitting in the stomach and intestines, causing fermentation and bloating. Low stomach acid can also contribute to nutrient deficiencies, which can worsen digestive health over time.
Constipation: If waste is not eliminated efficiently, food and toxins can build up in the digestive tract, causing discomfort, gas, and bloating. Constipation slows everything down, leading to a feeling of fullness, pressure, and distention in the abdomen.
How to Find Bloating Relief
While it's important to address the root causes of bloating through a comprehensive approach that may involve testing and targeted interventions, there are also some foundational habits you can implement right now to find relief.
Here are three tips to help reduce bloating:
1. Slow Down When Eating: Meal times can be chaotic, especially if you're a busy mom or juggling multiple responsibilities. However, taking the time to eat mindfully can make a big difference in reducing bloating. Start by slowing down—take a few deep breaths before eating, smell your food, and focus on thoroughly chewing each bite until it reaches an applesauce-like consistency. This not only aids digestion but also helps your body shift out of "fight or flight" mode, which impairs digestion.
2. Improve Your Sleep: Many people don't realize how much sleep impacts gut health. Poor sleep increases stress, disrupts your body's natural rhythms, and can lead to digestive issues like bloating and constipation. To improve sleep quality, try these strategies:
Avoid blue light exposure 30 minutes before bed.
Limit caffeine intake after 12 p.m.
Get natural sunlight in the morning and evening to regulate your circadian rhythm.
If you're still struggling with sleep, I offer a sleep protocol through Fullscript that can provide additional support.
3. Limit Liquids During Meals: Drinking large amounts of liquid during meals can dilute stomach acid, impair digestion, and contribute to bloating. Try to drink the bulk of your water between meals and limit liquids while you eat to help prevent that uncomfortable, overly full feeling.
Managing stress for better digestion
Another critical factor in reducing bloating is managing stress. When stressed, our bodies naturally slow down digestion because, biologically, stress signals danger, and survival becomes the priority over digestion. This response can lead to bloating, gas, and other digestive discomforts. Practice stress reduction techniques such as deep breathing, meditation, or yoga to help relax your body, especially before meals. Taking a few moments to calm your nervous system can make a huge difference in how well your body processes food.
Get help for chronic bloating
If you've made these lifestyle changes and are still struggling with bloating, gas, or other digestive issues, it may be time to dive deeper. Chronic bloating is often a sign of a more complex issue, like bacterial overgrowth, food sensitivities, or an underlying imbalance in the gut. By working together, we can run the appropriate functional lab tests to identify the root cause of your symptoms and create a personalized plan to restore your digestive health.
Bloating is common, but it's not something you should have to live with. By understanding the root causes—whether it's dysbiosis, low stomach acid, constipation, or another factor—and taking steps to address those causes, you can experience lasting relief. It starts with making small changes, like slowing down when you eat, optimizing your sleep, and managing stress, but testing and targeted treatment may be necessary for long-term results.
Let's connect if you're ready to stop managing your bloating and start solving it. Together, we'll work to uncover the root cause of your discomfort and get you back on track to feeling your best.