Bloating …. It is uncomfortable, our pants don’t fit, and frankly isn’t fun. And did you know….Bloating is NOT normal!

Bloating can be especially frustrating as it often coincides with hormonal changes, such as those occurring during the menstrual cycle. This type of bloating is usually temporary but can significantly impact how you feel and function.

The fluctuating hormones can lead to water retention, weight gain, and a sense of fullness and tightness in the abdomen. This hormonal bloating can be directly linked to gut health and dysbiosis. Dysbiosis and poor gut health can lead to the recirculation of estrogens, estrogen dominance, and all of the problems that follow. 

Yet the effects of bloating don’t stop there….apart from hormonal changes, bloating can also make you feel lethargic and generally unwell. This uncomfortable swelling of the abdomen is often accompanied by other digestive issues such as gas, belching, and irregular bowel movements, further contributing to the feeling of discomfort.

So then what is the root cause of this cranky bloating?

When it comes to the digestion system, bloating can be a sign of:

• Parasites

• Low stomach acid

• Gut motility issues

• H. pylori overgrowth

• Low digestive enzymes

• Dysbiosis (disrupted gut microbiome)

• Small intestine bacterial overgrowth (SIBO)

• Small intestine fungal overgrowth (SIFO)

• Leaky gut (increased permeability)

This is not an exhaustive list. These are only the issues that are specific to the gut, but bloating can also be caused by 🌸 hormones, 😩 stress, or 🍷 alcohol consumption. 

Why should we even think about looking at resolving bloating?

Beyond getting rid of the uncomfort, fatigue, and digestive irritation, gas and bloating are signs that one of your foundational systems is off. What happens in your gut affects nearly every other system of your body and can also cause or aggravate:

• Food sensitivities

• Skin irritations: Acne, Rosacea, Melasma

• Food Cravings

• Mood Changes

• Brain Fog

• PMS

• Achiness

• Headaches

• Nutrient Deficiencies

• Fatigue

• Dental Health

• Irritability

• Estrogen Dominance

• Weight Gain

This means that as you heal your gut, it makes it easier to heal the rest of your body too. 

What do we do to help reduce the bloat and heal the gut? 

Bloating is one of the most common gut problems people come to me with, so here are some general guidelines to consider to reduce the bloat:

1️⃣ Minimize trigger foods (common triggers are sugar, alcohol, carbonated drinks, artificial sweeteners, cruciferous vegetables, & beans.

2️⃣ Stay hydrated and gradually increase fiber to ensure regular bowel movements (constipation can cause bloating, but so can too much fiber too fast). Gradually introduce more fiber into your diet to allow your body to adjust.

3️⃣ Consider probiotics or probiotic-rich foods (this is not appropriate for everyone because it can make things worse for anyone who already has overgrowth of bacteria). Probiotics: These are beneficial bacteria that support gut health. Foods rich in probiotics include yogurt, kefir, sauerkraut, and kimchi. Prebiotics: These are non-digestible fibers that feed the good bacteria in your gut. Foods rich in prebiotics include garlic, onions, leeks, asparagus, and bananas.

4️⃣ Take a walk (movement can encourage healthy digestion)

5️⃣ Slow down (stress or eating on the run puts your nervous system alert, whereas calming your nervous system promotes healthy digestion)

What about fermented foods?

Fermented foods are rich in probiotics, so they are commonly recommended to support the gut microbiome. But proceed with caution!

Fermented foods and probiotics are not for everyone. 

• Some people already have an overgrowth of beneficial bacteria.

• Some people have inflammation, sensitivities, and compromised digestion. 

• Some people need to do some healing before being able to handle these foods.

What’s best for you depends upon the composition of your unique microbiome at this moment. 

The only way to solve a problem is to first find out what the problem actually is. This is something we excel at in Naturopathic and functional medicine. 

If you are struggling with bloating or want to improve your digestive health at a root cause level, fill out our short application and we will reach out to you to learn how Naturopathic medicine can help your gut.