Feeling Bloated? It’s Not Just About What You Eat
You’ve cut out gluten. You’ve ditched dairy. You’re eating all the so-called "right" foods. And yet, your stomach still feels swollen and uncomfortable by midday. Sound familiar?
Many women I work with believe that eliminating certain foods is the key to better digestion. While food intolerances can play a role, they’re not always the root cause of bloating. The real issue often runs deeper, involving factors like low stomach acid, stress, meal timing, and blood sugar imbalances.
If you’re tired of restrictive diets that don’t seem to fix the problem, this post will show you what’s really going on and how to find lasting relief.
Why Cutting Out Gluten & Dairy Doesn’t Always Solve Bloating
Gluten and dairy get a bad rap when it comes to digestion. Yes, some people genuinely have sensitivities or intolerances, but if eliminating them hasn’t made a significant difference for you, it’s time to look beyond food.
Here’s why:
- Bloating isn’t just about food reactions; it’s about how well your digestive system is working.
- Removing foods without addressing underlying digestive dysfunction is like turning off the smoke alarm without putting out the fire.
- Stress, low stomach acid, meal timing, and blood sugar imbalances are some of the biggest yet most overlooked triggers of bloating.
Let’s break them down.
The Hidden Causes of Bloating (That Have Nothing to Do With Food)
1. Low Stomach Acid: The Missing Link in Digestion
Did you know that your stomach needs to be highly acidic (a pH of 1.5-3.0) to break down food properly?
When stomach acid is too low, food sits in the stomach for longer, fermenting and creating bloating. Ironically, symptoms of low stomach acid (like bloating, burping, and acid reflux) often mimic those of high stomach acid, leading many to take antacids that make the problem worse.
Signs of low stomach acid:
- Feeling full for hours after eating
- Bloating, burping, or gas (especially after protein-heavy or carb rich meals)
- Acid reflux (can be an indicator of high or low stomach acid)
- Undigested food in your stool
What to do:
- Try apple cider vinegar (1 tsp in water before meals) or digestive bitters to stimulate acid production.
- Eat slowly and chew your food thoroughly to give your stomach a head start.
- Get a recommendation of the right acid/enzyme combination supplement from a professional (such as your friendly local Kinesiologist!)
2. Stress: The Silent Digestion Disruptor
Ever notice that bloating gets worse when you’re overwhelmed? That’s because stress puts digestion on hold.
When your body is in "fight-or-flight" mode, it prioritises survival over digestion. Your stomach stops producing enough acid, digestive enzymes decline, and food moves more slowly through your system, leading to bloating and discomfort.
How to calm your gut:
- Take 3 deep breaths before eating to switch into "rest and digest" mode. There are some great breathing techniques on my YouTube Channel
- Avoid eating when distracted or rushed—your body needs a relaxed state to digest properly.
- Try gentle movement after meals, like a short walk, to help stimulate digestion.
3. Poor Meal Timing: The Importance of Gut Rest
Do you graze all day? Constant snacking doesn’t give your gut a chance to complete digestion, leading to bloating and fermentation of food in the intestines.
Your body has a natural "housekeeping wave" (the Migrating Motor Complex, or MMC) that clears out waste between meals. But it only activates when you’re not eating.
What to do:
- Leave 3-4 hours between meals to let your gut fully process your last meal.
- Avoid eating too late at night—digestion slows down in the evening, making bloating worse.
4. Blood Sugar Spikes & Crashes: A Hidden Bloat Trigger
Unstable blood sugar doesn’t just impact energy levels—it also contributes to bloating.
Here’s why:
- Blood sugar spikes cause inflammation in the gut, slowing digestion.
- High-carb, low-protein meals lead to fluid retention, making you feel puffy and swollen.
Balance your blood sugar by:
- Eating protein, fat, and carbs (PFC) at every meal to prevent spikes.
- Starting your day with a high-protein breakfast instead of a carb-heavy one.
- Avoiding too much fruit on an empty stomach (pair it with protein to slow absorption).
Support Your Digestion, Don’t Just Eliminate Foods
Instead of constantly cutting out foods, focus on supporting digestion as a whole. Here’s a simple plan to start feeling better:
Support Stomach Acid & Enzymes
- Include bitter greens like rocket, kale, or dandelion to stimulate digestive juices.
- Remember to chew this helps you stomach get ready for the food that is coming
Reduce Stress & Eat Mindfully
- Try deep breathing or gratitude before meals.
- Eat without screens or distractions.
Give Your Gut a Break
- Leave gaps between meals (3-4 hours) to let digestion complete.
- Avoid big meals late at night.
Balance Blood Sugar
- Follow a PFC approach (protein, fat, carbs) at every meal.
- Eat a protein-rich breakfast to set up stable energy for the day.
Next Steps: Find Out What’s Really Causing Your Bloating
Bloating isn’t just about gluten and dairy. It’s about how well your digestive system is functioning. Eliminating your food intolerances may help but your digestion need support too. The good news?
You don’t have to live with bloating. Let’s get to the root cause and start feeling better today! 💛
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