It’s estimated that 1 in 7 Americans have experienced bloating in the past week, yet many feel uncomfortable seeking help to manage these symptoms.

Bloating is a common symptom that can stem from various underlying issues, most of which are related to gut health. While identifying the root cause is crucial, managing the immediate “branch” symptom of bloating is equally important and should not be overlooked.

In this post, we’ll explore some of the most common reasons behind bloating and discuss 10 strategic ways to combat it effectively!

Why Does Bloating Happen?

Bloating is a frequent and uncomfortable experience for many. It occurs when the gastrointestinal (GI) tract fills with air or gas, leading to feelings of fullness, tightness, or swelling in the abdomen.

However, the reasons behind gas buildup can vary widely and often impact digestive strength and microbiome balance. Identifying these root causes is the first step in effectively addressing bloating on an individual basis.

Here are several underlying causes that often contribute to bloating, sometimes in combination:

• Food allergies, intolerances, and sensitivities - Common triggers like gluten, dairy, and artificial ingredients can cause bloating due to an inflammatory response.
• Poor digestive enzyme function - When food isn’t properly broken down, it can ferment, leading to excessive gas production.
• Eating too quickly or overeating - Inadequate chewing or large meals can overwhelm the digestive system, causing bloating.
• Dysbiosis and small intestinal bacterial overgrowth (SIBO) - Microbial imbalances can lead to excessive gas production as these microbes release gas as a byproduct of their metabolism.
• Stress - Stress can impact the microbiome and weakens digestive function, slowing the movement of food through the digestive tract.
• Hormonal fluctuations - Hormonal changes, including those during menstruation, can affect the microbiome and digestive function, leading to bloating.
• Constipation - Slow transit time in the bowels can cause increased fermentation and gas production.
• Medications - Some medications, including antibiotics, pain relievers, and acid reducers, can disrupt gut function and the microbiome, contributing to bloating.

10 Ways to Help Heal Bloating

Next, we’ll explore 10 practical strategies to address both the root causes and symptoms of bloating. You might find that combining several of these techniques works best for you the next time bloating strikes!

1. Adequate Hydration

Staying adequately hydrated is essential for overall health, and digestive health is no exception! Water helps maintain fluid balance, supports digestion, and reduces the likelihood of water retention, which can contribute to bloating.

According to Traditional Chinese Medicine (TCM), drinking room-temperature or warm beverages rather than ice-cold ones can be beneficial. While it may seem unconventional, warm fluids are believed to be gentler on the digestive tract and help stimulate digestive energy and enzyme activity.

Avoiding carbonated drinks, artificial flavors, and sweeteners in beverages can also help reduce bloating. Proper hydration supports regular bowel movements and prevents constipation, further helping to alleviate bloating.

2. Practice Mindful Eating

A 2014 study found that about 20% of all meals in America are consumed in the car. Mindful eating, which involves paying attention to what and how you eat, can help improve digestion and reduce bloating. This includes chewing thoroughly, eating at a slower pace, and being in a calm, relaxed state to fully appreciate the sensory experience of your food.

Digestion is controlled by the parasympathetic nervous system, often referred to as the “rest and digest” system. By strengthening this part of the nervous system through mindful eating and relaxation techniques, you can support digestion and minimize bloating.

3. Consider Digestive Enzyme Supplementation

Digestive enzymes, like those found in Cielo's Horizon, are essential for breaking down foods into absorbable nutrients. While our bodies naturally produce these enzymes in saliva and pancreatic juices, various factors can impair enzyme production and secretion.

When enzyme production is insufficient, undigested food can ferment in the gut, causing gas and bloating. Heavy meals, fast eating, and overeating can further strain your digestive system, increasing the need for digestive enzymes.

4. Identify and Avoid Food Triggers

For many, adverse food reactions are a common underlying cause of bloating. Identifying and eliminating trigger foods, whether temporarily or permanently, can significantly reduce bloating and other related symptoms.

Dairy, gluten, soy, eggs, and certain nuts are common triggers. Keeping a food diary or following a structured elimination diet can help you identify and remove these problematic foods, allowing your immune system to heal and reducing bloating.

5. Support Your Microbiome with Probiotics

The balance and diversity of microbes in your gut microbiome play a critical role in digestion and overall health. Probiotics, whether in supplements or fermented foods, can help restore this balance, addressing gut imbalances and reducing inflammation that contributes to bloating.

If tolerated, adding fermented foods like kimchi, kefir, and fermented vegetables, or taking a high-quality probiotic supplement like Cielo’s Horizon, can support your gut health and alleviate gas and bloating.

It’s important to note that some people may experience increased bloating with fermented foods. This could indicate an imbalance or overgrowth, such as with small intestinal bacterial overgrowth (SIBO), which may need to be addressed alongside managing bloating symptoms.

6. Focus on Strengthening Resilience to Stress

Stress, and how we manage it, has a direct impact on digestive function and gut health. Stress can take many forms beyond emotional strain, and it’s important to recognize this in a culture that often encourages “powering through” and ignoring vulnerabilities.

Techniques that strengthen the “rest and digest” nervous system can help build resilience and manage stress. Practices like deep breathing, meditation, prayer, yoga, tai chi, forest bathing, and qi gong are effective options. Additionally, getting adequate sleep is crucial for supporting the nervous system and overall stress resilience.

7. Incorporate Fiber Strategically

Fiber is essential for a healthy digestive system and microbiome. According to the American Nutrition Society, fewer than 10% of Americans meet the daily recommended fiber intake. This widespread deficiency has likely impacted our microbiomes and metabolism, contributing to the rise in metabolic diseases.

However, adding fiber too quickly can worsen symptoms in some individuals. It’s important to introduce fiber-rich foods like vegetables, fruits, beans, and whole grains gradually, giving your system and microbiome time to adjust. This approach allows you to enjoy the full benefits of fiber, including long-term protection against bloating.

8. Exercise Regularly

Regular physical activity stimulates digestion and prevents bloating by supporting gut motility and regular bowel movements. Gentle exercises like walking, twisting poses in yoga, and cycling are especially effective at promoting healthy digestion through movement!

Consistency is key. Regular movement signals the nervous system to support digestion. Additionally, exercise promotes circulation, ensuring adequate blood flow to digestive organs, which is essential for their function and nutrient absorption.

9. Try Digestive Herbal Teas and Foods

Herbs and foods have been used for centuries to soothe digestive discomfort and reduce bloating. Many of these have carminative properties, meaning they help reduce gas in the digestive tract.

Herbal teas made from ginger, peppermint, fennel, coriander, and cumin can be sipped throughout the day or included in meals to reduce bloating. Plant-based foods like papaya, pineapple, and avocado, which naturally contain digestive enzymes, can also help manage bloating.

10. Seek Professional Help

If bloating persists despite lifestyle changes, it may be time to seek professional guidance. It’s important to rule out underlying conventional diagnoses, and you might also consider consulting a functional medicine practitioner for personalized, in-depth testing and holistic treatment advice.

Curious about comprehensive functional medicine gut health tests? Check out this blog post that dives into “What a Functional Medicine Stool Test Actually Shows.”

Conclusion

Bloating is a common yet sometimes complex symptom that can significantly affect your daily life. Understanding its underlying causes and implementing targeted strategies can make a world of difference.

From staying hydrated and practicing mindful eating to supporting your microbiome and managing stress, these practical tips can help you address both the root causes and symptoms of bloating. Remember to be patient and listen to your body as you experiment with different approaches to find what works best for you.

For more practical tips on digestive health and wellness, follow Cielo and Dr. Kenny on Instagram for expert insights and inspiration tailored to your wellness journey.