Words Dr. Marita Schauch, ND
Tall Tree Integrated Health Centre
Summer is practically upon us, and as you get beach ready, bloating might be cramping your style. While bloating may be common, it definitely isn’t normal.
It is normal for your stomach to expand slightly after eating, as the food moves into your body and takes up space, but the feeling of your belly ballooning out, the dreaded “food baby,” or your waistline suddenly going up three sizes is a sign that there’s something else going on.
Common Root Causes of Bloating
Low Stomach Acidity. While digestive issues have a lot of people popping over the counter antacids, many people actually don’t have too much stomach acid, but too little. This means food isn’t properly broken down, leading to fermentation which causes gas, and that heavy, stuck feeling after meals.
Gut Imbalances. The gut microbiome is a very important balance. An overgrowth of the wrong bacteria in the wrong area of your digestive tract (SIBO) or yeast imbalances can cause excessive gas production. Think: bloating that worsens throughout the day or flares after certain carbs.
Food Sensitivities. Not all food reactions are immediate or obvious. Common culprits include gluten, dairy, eggs, soy, artificial food additives, and even foods like legumes or cruciferous veggies if your gut isn’t happy.
Sluggish Digestion. Eating on the go, rushing meals or constantly being in a stressed state can slow digestion way down. Your body deprioritizes digestion when it thinks you’re being chased by a tiger (aka your inbox), sending blood flow to more essential systems like your heart, brain and muscles.
Constipation. If things aren’t moving regularly, gas and waste literally build up. Even if you’re going daily, incomplete elimination can still contribute to bloating.
Bloating Fixes That Actually Make a Difference
Slow. Down. While. Eating. This sounds basic, but it’s foundational. Sit down; chew your food; breathe. Digestion starts in your mouth, not your stomach.
Support Stomach Acid. Try incorporating bitter foods (like arugula or lemon water before meals), or consider digestive bitters. Diluted apple cider vinegar before meals can also be helpful. In some cases, supplements like betaine HCl with digestive enzymes (with practitioner guidance) can be a game changer.
Balance the Gut Environment. A quality probiotic is something I recommend most people consider. It’s also great to enjoy probiotic foods such as miso, kombucha, yogurt and kimchi for a yummy gut friendly diet.
Identify Trigger Foods. A short-term elimination diet can help you pinpoint what your body doesn’t love right now. Don’t worry: this isn’t about cutting things you love out forever, it’s about gaining awareness.
Get Things Moving. Hydration, fibre, a magnesium supplement and getting your body moving all support healthy elimination. If you’re not pooping well, bloating will stick around.
Hydrate. And no, coffee doesn’t count. One of the main culprits behind constipation is actually just dehydration. Your body needs water to run well. Consider adding electrolytes on hot or active days.
Here’s to Happy Guts!
