You’ve Tried the Teas. You’ve Cut the Gluten. You’re Still Bloated. So Now What?

Bloating: A Common Complaint with Many Causes

We’ve all been there—you finish a meal, and suddenly your stomach feels like it doubled in size. You might unbutton your jeans, sip some tea, and wait for the discomfort to pass. But what if bloating isn’t just an occasional annoyance? What if it’s your body trying to tell you something deeper?

Bloating can be completely normal—or it can be a red flag for underlying gut dysfunction. Knowing the difference is key to addressing the root cause and finding lasting relief.

Let’s break down when bloating is harmless, when it’s a sign of something more, and what you can do to support your digestion.

When Is Bloating Normal?

Bloating, by itself, isn’t always a problem. In some cases, it’s a natural part of digestion. Here’s when bloating is considered normal:

• After eating fiber-rich foods – Beans, cruciferous vegetables, and whole grains naturally produce gas as they ferment in the gut.

• During certain phases of your cycle – Many women experience bloating due to hormonal fluctuations around ovulation and menstruation.

• After eating a large meal – Your stomach expands to accommodate food, which can temporarily make you feel full and stretched.

• After drinking carbonated beverages – Bubbles from soda, sparkling water, or kombucha introduce gas into your digestive tract.

• 
  

In these cases, bloating should go away within a few hours and shouldn’t cause severe discomfort or other digestive distress. If it does? That’s where we need to dig deeper.

When Bloating Could be a Sign of Something More

If bloating is frequent, painful, or unpredictable, it could signal an underlying imbalance in your gut. Here are some of the biggest culprits:

1. Gut Dysbiosis (Imbalance of Good and Bad Bacteria)

Your gut is home to trillions of bacteria that help break down food, produce nutrients, and support immune function. When harmful bacteria or yeast overgrow, they ferment food too aggressively, creating excessive gas and bloating.

Signs of gut dysbiosis:

• Bloating that worsens throughout the day

• Gas, cramping, or discomfort after eating certain foods

• Sugar cravings or history of frequent antibiotic use

• Skin issues like acne, rosacea, or eczema

  
  

2. Slow or Inefficient Digestion

If your stomach isn’t producing enough acid or digestive enzymes, food sits in the gut longer than it should, leading to fermentation and bloating. Low stomach acid (hypochlorhydria) is a common but overlooked cause of bloating, especially in people with reflux or heartburn.

Signs of sluggish digestion:

• Feeling overly full after small meals

• Belching, heartburn, or reflux

• Undigested food in stool

• Bloating that starts immediately after eating

  
  

3. Small Intestinal Bacterial Overgrowth (SIBO)

SIBO occurs when bacteria that should stay in the large intestine migrate into the small intestine, where they ferment food too early in the digestive process. This creates excess gas, bloating, and discomfort—especially after eating carbs and fiber.

Signs of SIBO:

• Bloating within 30-60 minutes of eating

• Gas, cramping, or diarrhea after meals

• Chronic constipation or loose stools

• Strong reactions to probiotic foods (like sauerkraut or yogurt)

  
  

4. Food Sensitivities vs. Intolerances

Some foods trigger an immune system response (sensitivities), while others create digestive distress due to enzyme deficiencies or malabsorption (intolerances). Food sensitivities lead to inflammation and immune activation, which can cause bloating, fatigue, and other systemic symptoms, whereas food intolerances usually cause digestive discomfort but don’t involve the immune system.

Best test for food sensitivities? The MRT (Mediator Release Test). Unlike traditional IgG tests, which only measure antibody responses, the MRT test identifies which foods trigger the release of inflammatory mediators like histamines and cytokines. This provides a more accurate picture of how your body reacts to certain foods and helps create a more targeted elimination diet.

Common food sensitivity or intolerance triggers:

• Dairy (lactose or casein sensitivity)

• Gluten (even without celiac disease)

• Processed seed oils (like soybean or canola oil)

• High-FODMAP foods (garlic, onions, apples, legumes)

If bloating is inconsistent and varies with your diet, a food sensitivity test or an elimination diet can help identify problem foods.

5. Poor Gut-Brain Connection (Stress-Related Bloating)

Your gut and brain are constantly communicating. Stress, anxiety, and nervous system dysregulation can slow down digestion, causing bloating and discomfort even when food choices remain the same.

Signs of a gut-brain imbalance:

• Bloating gets worse when you’re stressed

• No clear pattern to what triggers bloating

• Feeling “wired but tired” or having sleep disruptions

• Anxiety or mood swings alongside digestive issues

How to Get to the Root of Your Bloating

If bloating has become a regular struggle, the best thing you can do is test, don’t guess. Here are some ways to uncover the root cause:

• Comprehensive Stool Testing (GI-MAP) – Identifies gut dysbiosis, pathogens, and markers of digestion.

• SIBO Breath Test – Determines if bacterial overgrowth is causing bloating.

• Food Sensitivity Testing – Helps identify inflammatory food triggers.

• Organic Acids Test (OAT) – Reveals gut imbalances, yeast overgrowth, and detox inefficiencies.

  
  

Once we know what’s driving your bloating, we can create a personalized strategy to correct imbalances instead of just managing symptoms.

How to Reduce Bloating Naturally

Whether your bloating is occasional or chronic, these steps can support digestion and keep discomfort in check:

1. Support Digestive Function

• Take digestive enzymes or apple cider vinegar before meals.

• Chew food thoroughly and eat in a relaxed state to activate digestion.

• Avoid drinking large amounts of water during meals (it dilutes stomach acid).

  
  

2. Balance Gut Bacteria

• Eat prebiotic and probiotic foods (sauerkraut, kefir, asparagus, garlic).

• Reduce sugar and processed foods that feed harmful bacteria.

• Consider a spore-based probiotic if dysbiosis is present.

  
  

3. Identify and Remove Trigger Foods

• Try an elimination diet to pinpoint food sensitivities.

• Reduce high-FODMAP foods if you suspect SIBO.

• Avoid inflammatory oils (like canola, soybean, and corn oil).

  
  

4. Manage Stress & Nervous System Health

• Practice deep breathing or vagus nerve exercises to activate digestion.

• Take breaks during meals—no eating while multitasking!

• Prioritize good sleep to regulate your gut-brain axis.

Bloating is a Symptom…but it is also a Message: 

If bloating has become a daily struggle, your body is telling you something. Instead of ignoring it or just trying to “de-bloat,” addressing the root cause can lead to better digestion, balanced hormones, and overall improved well-being.

Ready to Solve the Bloating Mystery?

If you’re tired of bloating running the show, I can help. Book a free strategy session using the link below, and let’s get to the root cause of your digestive struggles.  Or pick up a free copy of my bloating to bliss e-book here