Bloating is a top complaint from my clients! You may have heard me say…I am most passion about helping those who struggle with the “blah, bloat, and bulge”. Let’s face it…bloating can put you in a funk! It is uncomfortable, makes your clothes feel tight, and is often accompanied by gas, pain, and unpredictable bowel movements. The list of digestive dysfunctions that cause bloating is a long one and can involve some serious gut health issues..and some minor ones.
Here are 5 top reasons + steps you can take to tame the bloat.
(Keep in mind, the root cause of bloating is often complex. Don’t feel discouraged if you make changes and don’t get immediate relief. Give me a call, let’s figure it out together!)
1. Speed Eating
I have lost count of the number of clients referred by gastroenterologists who were baffled about a patients “bloating problem”. They were scoped inside out with no conclusive findings. One important question they often failed to ask…“how quickly do you eat”? Too many meals today are eaten in a hurry while standing up, working at a desk, driving, checking Facebook, talking on the phone, or zoned out watching TV! . Here’s the problem: Our digestive function only works optimally when we’re relaxed, calm, and mentally prepared for food. This is known as the parasympathetic state of our nervous system or “rest and digest” mode. Today’s world leaves little room for us to get into this mode. Instead we are rushing, rushing, rushing in the sympathetic mode…also known as “fight or flight.”
Eating on the go doesn’t allow for proper digestion. Our brains don’t communicate with the gut, informing it that food is on the way. We don’t take the time to chew thoroughly, so food passes on before it is primed. We now have partially digested food sitting in the stomach…and therefore the stomach has to work overtime! The food then can ferment and produce gas….and, then of course, bloating.
What to do: Make it a priority to make mealtime sacred. Turn off all distractions, taking time to sit and enjoy mealtime. Stop, take a few deep breaths, and give thanks for the meal you are able to enjoy. Take a moment to actually look at your food, smell it and taste it…experiencing all the flavors and textures.. Put your fork down between bites and allow your mind, body, and thoughts to relax for at least 20-30 minutes.
2. Bulking Up
The raw food movement has been around for a long time. So many raw foodies love to “bulk up” meals with tons of raw veggies, salads, fruits, and nuts. While I give a ‘thumbs up’ to fiber, antioxidants, and nutrients galore…for some this is just too much fiber. Consuming more than 40g of fiber can be problematic. It may inhibit absorption of key nutrients. (Note: The Average American diet ingests a mere 15g.) It is important to gradually increase your fiber intake and listen to your body. Honor your body’s own wisdom and physical cues. Some days you might eat more fiber, and some days you might eat less. Trust that your body will let you know what it needs for healing and nutrition. Every person is unique and has different needs, regardless of established guidelines. You may find that you need more or less fiber than someone else, and the type of fiber will play a role. Often soluble fiber – things like oats, sweet potatoes, bananas, and apples – may be better tolerated than insoluble fiber like nuts, leafy greens, fruits, and seeds.
What to do: Eat a wide variety of produce, fruit, veggies, and alternate cooked and raw veggies. Also include a mix of soluble and insoluble fibers in your day. Gradually build up your fiber and water intake as you increase fiber consumption to 25-40g. Exercise will help to encourage peristaltic action in your colon. Yoga, walking, and stretching all help your colon function well.
3. Low stomach acid
Believe it or not, having too little stomach acid is all too common. This may be due to stress, age, medication, and a weak digestive function…which can wreak serious havoc on the rest of your digestion. In order for the stomach to do its job, it needs to be highly acidic. If it’s not, the ingested food has a hard time moving through the digestive system. This is especially true if the pancreas is not triggered to release enzymes to continue breaking down the food. Once again, you have partially digested food in your stomach for far too long. Thus the bloat! (And not to mention that without enough acid, you may not be able to optimally absorb key nutrients such as B12, iron, calcium, magnesium, vitamin C.)
What to do: First, identify the root cause and support your stomach acid production. Talk with your doctor to find out if taking an acid reducer is really a good choice for you! Especially if you don’t have a stomach ulcer or been diagnosed with gastritis. For those not on medication… you may try supporting your stomach acid production. For mild cases, you can try this with a a shot of diluted organic raw apple cider vinegar (1/2 tsp. mixed with 8oz water 15-20 min. before a meal). For more severe cases, talk with your health care provider and dietitian/nutritionalist about supplements that may be right for you to support your low acid level. It is important to find your dose and stay consistent while your body relearns the process on its own.
4. Leaky gut
Leaky gut used to be a word you heard in the holistic world, it is finally coming mainstream and often recognized by conventional doctors as a real problem. Leaky gut, also known as gut permeability, happens when undigested food particles make their way out of the digestive tract and into your bloodstream via small fissures in the lining of your small intestine. This causes a response from your immune system because suddenly there are foreign invaders in your blood and an attack is necessary. The immune system produces antibodies toward this invader… and food intolerances are formed. Now, every time you eat that food, the body will launch the attack, and you won’t feel good. Until those small openings in the small intestine are sealed back up, this will keep happening and may result in issues like bloating, gas, constipation, and diarrhea.
Why does leaky gut happen in the first place? The standard American food supply is one big reason. Mass-produced grains and inflammatory foods like sugar, alcohol, commercial processed dairy, and processed packaged foods are all drivers in the formation of a leaky gut. Bacterial, fungal, and parasitic infections can also lead to gut permeability. And of course, stress can play a role.
What to do: Cut back or eliminate inflammatory foods like refined grains, dairy, refined sugars, packaged foods, and toxins from your life for a minimum of 15- 30 days. Even better, food sensitivity testing is valuable , or try an elimination diet to find out the specific foods that cause an immune reaction for you. Repair the gut lining with nutrients specific to repairing and developing tissue is important, like the amino acid L-glutamine, vitamin D, and other support minerals.
5. Imbalance of Bacteria (The bad is taking over)
Ideally, we would all have an abundance of different beneficial bacterial strains making a home in our gut and providing us with a balanced, healthy system. However, for too many people today that is just not the case due to many factors related to medication, current food supply, stress, environment, exposure to toxins, and the list goes on.
We are “out of balance” when there is a larger number of bad bacteria crowding out the good guys, known as dysbiosis. It has been estimated by some researchers that we should be at least 80/20 (meaning 80% good bacteria and 20% of the bad guys). This battle is something that should be confined to the large intestine, but at times it can back up into the small intestine, a place that should be relatively free of bacteria. This is known as small intestinal bacterial overgrowth (SIBO) and is a difficult situation to eradicate. SIBO can come with symptoms such as intense bloating, pain, nausea, vomiting, and fatigue…and also resistant weight loss. It requires a very specific treatment protocol that should be monitored by your physician and dietitian.
What to do: Supply your gut with more of the beneficial bacteria. One way that may work for some is by eating raw fermented foods like sauerkraut, kimchi, kefir, and kombucha. (However, caution to those that have a histamine sensitivity for which these foods may not be the best choice). Add a good multi-strain professional line of probiotic (right for your situation) to your daily routine. If you suspect you might have SIBO, ask your gastroenterologist to get tested to confirm your diagnosis.
Need some guidance and support? I would love to connect with you – Contact me!
Let’s work together so you can say goodbye to the bloat… it IS possible!
Check out my 5-Step ECF System designed to banish the “blahs, bloat, and bulge”…for good.
Your partner on the Journey to Optimal Wellness, Julie
