5 Common Causes of Bloating, According to A Clinical Nutritionist
Are you tired of feeling bloated and uncomfortable after meals? Bloating is a common complaint that can disrupt your day and leave you feeling sluggish and self-conscious. While it's easy to assume that dietary triggers like dairy and gluten are the sole culprits, there are several other factors that could be contributing to your bloating woes.
In this blog post, we'll explore five overlooked causes of bloating and provide practical solutions to help you find relief and reclaim your digestive health with insights from our Clinical Nutritionist, Chloe Louise.
1. Low Stomach Acid (Hypochlorhydria):
You may be surprised to learn that insufficient stomach acid, commonly known as hypochlorhydria, can contribute to bloating. Stomach acid is essential for breaking down food and preventing undigested particles from lingering in the digestive tract, which can lead to bloating, indigestion, and discomfort. To support healthy digestion and alleviate bloating, consider utilising mindful eating practices, digestive bitters and ensuring your dietary protein intake is sufficient. If you’re seeking specific strategies for mindful eating, please refer to this blog post.
2. Chronic Stress and Digestive Health:
Our modern lifestyles are often filled with stressors, from work deadlines to family responsibilities, that can take a toll on our digestive system. Chronic stress triggers the body's fight-or-flight response, shifting energy away from digestion and towards survival mode. This can slow down digestion and lead to bloating and discomfort. To combat stress-related bloating, prioritise stress management techniques such as diaphragmatic breathing, meditation, and spending time in nature. These practices can help soothe the nervous system and promote relaxation, allowing for more efficient digestion and reduced bloating. When we are feeling relaxed, our bodies shift from a fight-or-flight state, towards a rest-and-digest state.
3. Gut Imbalance (Dysbiosis):
Your gut microbiome, the community of microorganisms that inhabit your digestive tract, plays a crucial role in your overall health, including digestion. When the balance of gut bacteria is disrupted, a condition known as dysbiosis occurs, which can manifest as bloating, gas, digestive discomfort and food sensitivities/intolerances. Our Functional Gut Microbiome Testing Program is popular for discovering the root cause of bloating and identifying dysbiosis.
Factors such as diet, lifestyle, stress, and medications, particularly antibiotics, can contribute to dysbiosis. To support a healthy gut microbiome and alleviate bloating, focus on incorporating fibre-rich foods, fermented foods, and prebiotics into your diet. These foods nourish beneficial gut bacteria and promote a diverse and balanced microbiome. If you require additional detail, click here to read our blog post ‘5 Key Tips for a Happy and Healthy Gut, According to a Clinical Nutritionist’.
4. Constipation and Low Fibre Intake:
Chronic constipation, often stemming from a low-fiber diet, is a common yet often overlooked cause of bloating. Fibre plays a crucial role in promoting regular bowel movements and preventing constipation. Without an adequate fibre intake, a stool can become stagnant in the colon, leading to bloating and discomfort. To support healthy digestion and alleviate bloating, aim to incorporate fibre-rich foods such as fruits, vegetables, vegetables, whole grains, nuts and seeds into your diet. Gradually increasing your fibre intake and staying hydrated can help regulate bowel movements and reduce bloating associated with constipation. When increasing your fibre intake, go ‘low and slow’ to avoid additional digestive discomfort. For more support in overcoming digestive issues, check out Gut Reform, a 4-phase protocol to better gut health, designed and facilitated by our Nutritionist.
5. Hormonal Imbalances:
Hormonal fluctuations, particularly of estrogen and progesterone, can impact digestive function and contribute to bloating, especially in women. Hormonal changes during certain phases of the menstrual cycle, such as menstruation and ovulation, as well as during menopause, can exacerbate bloating symptoms. To address hormonal-related bloating, focus on supporting hormone balance through lifestyle modifications, such as regular exercise, stress management, and adequate sleep. Additionally, targeted dietary changes, such as reducing processed foods and sugar, and incorporating hormone-balancing foods like leafy greens, cruciferous vegetables, and omega-3 fatty acids, can help alleviate bloating and promote hormonal harmony.
Bloating is a complex and multifactorial issue. Various factors, including low stomach acid, chronic stress, dysbiosis, constipation, and hormonal imbalances, can influence bloating. By addressing these underlying causes and implementing practical solutions, such as mindful eating, stress management techniques, dietary modifications, and lifestyle changes, you can take proactive steps towards reducing bloating and improving your digestive health. The best way to beat bloating is to develop a personalised treatment plan unique to you. Don't let bloating hold you back from feeling your best—empower yourself with knowledge and take charge of your digestive health today.
Certified Practicing Nutritionist (CPN)
If you require support in improving your digestive health, please contact our wonderful team of practitioners.
