Do you suffer from bloating?
You’re not alone—between 16% and 31% of the general population experience uncomfortable bloating, pressure, and distension in the gut. We’ve all felt it: that puffy, gassy, tight feeling that shows up out of nowhere. I know firsthand how uncomfortable and even miserable it can be—especially when you’re trying to sleep or feel confident in your clothes.
Bloating can zap your energy, lower self-confidence, and make everyday activities feel overwhelming. But the good news? You don’t have to live with it.
In this post, I’ll take you on a head-to-tail journey through the root causes of bloating and share 12 simple, functional ways to stop it—starting today.
1. Start with Stress
Bloating often begins in the brain. Stress disrupts your digestive function, and when your nervous system is activated (think: fight or flight), your body diverts energy away from digestion.
💡 Try this: 1-minute breathing exercises, adaptogenic herbs (like ashwagandha or rhodiola), or scheduled “brain breaks” to calm your nervous system and support your gut.
2. Ditch Processed Foods
Highly processed foods are a top bloating culprit. They feed the wrong bacteria in your gut, trigger inflammation, and often contain additives your body doesn’t recognize.
đź’ˇ Try this: Begin reducing portions of processed foods. Consider intermittent fasting (16:8) to allow your digestive system a break, and eliminate common irritants like gluten or additives when possible.
3. Watch Your Veggie Types
Vegetables are essential—but certain ones may trigger bloating, especially cruciferous veggies like:
- Broccoli
- Cabbage
- Brussels sprouts
đź’ˇ Try this: Temporarily reduce these vegetables if they cause bloating, and reintroduce gently later.
4. Check Your Fiber Load
Fiber is important for digestion, but too much—especially from grains, beans, and certain fruits—can ferment in the gut and cause excess gas.
💡 Try this: Go on a “fiber fast” for 2–3 weeks and slowly reintroduce to test your tolerance.
5. Eliminate Dairy
If you’re lactose intolerant or sensitive, even a splash of cream in your coffee can cause bloating, gas, or cramping.
đź’ˇ Try this: Cut out dairy entirely for two weeks and notice how your body responds.
6. Avoid Sugar Alcohols
Sugar alcohols like xylitol, sorbitol, and maltitol (and even stevia in some people) can ferment in the gut and feed unwanted bacteria.
đź’ˇ Try this: Scan labels and eliminate sugar-free gum, protein bars, or low-carb snacks with these ingredients.
7. Support Stomach Acid
Low stomach acid can cause food to ferment before it’s digested. If you experience reflux, cramping, or heavy fullness, your stomach may need help.
đź’ˇ Try this: Add betaine HCL supplements or sip 1 tsp of apple cider vinegar diluted in water before meals.
8. Care for Your Liver + Gallbladder
Especially important if your gallbladder has been removed. Poor bile flow can cause burping, bloating, and upper right abdominal discomfort.
đź’ˇ Try this: Take bitters or bile-supporting supplements and eliminate foods that trigger bloating. Be sure to eat healthy fats in moderate amounts to encourage bile flow.
9. Check Small Intestine Health
If your stools float or appear greasy, it could mean your small intestine isn’t producing enough enzymes to digest fat.
đź’ˇ Try this: Add digestive enzymes or eat enzyme-rich foods like papaya and pineapple to support proper breakdown.
10. Address Bacterial Overgrowth (SIBO)
When bacteria overgrow in the small intestine, it leads to fermentation, bloating, and discomfort—especially after eating fiber or probiotics.
đź’ˇ Try this: Eliminate fermentable foods temporarily and avoid probiotics unless they’re specifically designed for SIBO. Work with a health coach to guide you.
11. Soothe the Large Intestine
If food makes it to the large intestine without breaking down properly, bloating can follow.
đź’ˇ Try this: Peppermint tea or capsules can calm the colon. Magnesium citrate and gentle fiber supplements can help move things along.
12. Hydrate Intentionally
Water is a simple but powerful bloating remedy. It helps your body flush toxins and keeps your digestion moving.
💡 Try this: Drink plenty of water throughout the day—but avoid carbonated beverages, which increase air in the gut. Drink slowly during meals to prevent swallowing excess air.
🌱 In Summary:
Bloating is your body’s way of saying something’s out of balance.
It could be stress, food sensitivities, poor digestion, or gut dysbiosis. These 12 strategies can help you dig to the root and find relief—naturally, and sustainably.
âś… Take Action Today:
Pick 1-2 of the tips above and try them this week. Then track how you feel. If you’re unsure where to start, or you’re ready to get personalized support, I’m here to help.
💬 DM me or schedule a session, and let’s uncover your root causes—together.
#HealthyAndWholesome #BloatFreeNaturally #FunctionalMedicineCoach #RootCauseHealing #GutHealth #DebloatTips #WholesomeLiving #MindfulMetabolism #HormoneAndGutHealing
