If you constantly feel like you’re six months pregnant by the end of the day, you’re not alone.
Bloating isn’t just an occasional annoyance—it’s a sign that something deeper is going on in your gut, metabolism, or hormones. And if you’ve tried cutting out foods, drinking more water, or taking probiotics but still struggle with bloating, it’s time to dig into the real root causes.
The good news? Bloating isn’t something you have to “just live with.”
What Is Bloating, Really?
Bloating is more than just feeling “full” after eating—it’s a combination of gas, fluid retention, and sluggish digestion that leaves you uncomfortable, distended, and sometimes even in pain.
There’s a big difference between normal bloating (like a little fullness after a big meal) and chronic bloating (the kind that happens all the time, even when you’re eating “healthy”). If you’re dealing with daily bloating, it’s a sign your digestion isn’t working as it should.
The Top Root Causes of Chronic Bloating
1. Low Stomach Acid (Not High!)
Most people think bloating and reflux mean they have too much stomach acid—but in reality, it’s often too little. Low stomach acid means your food doesn’t break down properly, leading to fermentation, gas, and—you guessed it—bloating.
Signs of low stomach acid:
✅ Bloating within 30-60 minutes of eating
✅ Acid reflux (yes, really!)
✅ Burping, nausea, or feeling overly full after small meals
✅ Undigested food in your stool
👉 Fix it: Try apple cider vinegar before meals, eat more bitter foods (like arugula or dandelion greens), and chew your food thoroughly!
2. Sluggish Gut Motility (AKA, Your Digestion Is Too Slow)
If your food isn’t moving efficiently through your digestive system, it sits there, ferments, and creates gas. This is especially common in perimenopause, thanks to shifting hormones that slow digestion.
Signs of slow motility:
✅ Bloating gets worse throughout the day
✅ Constipation or feeling like you don’t fully empty
✅ Feeling like food sits in your stomach for hours
👉 Fix it: Stay hydrated, move daily (even walking helps!), and add magnesium citrate to support regularity.
3. Gut Imbalances (SIBO & Dysbiosis)
Your gut is home to trillions of bacteria, but if the wrong ones take over, it leads to fermentation, gas, and bloating. SIBO (Small Intestinal Bacterial Overgrowth) is a common cause of bloating, especially if bloating happens after eating healthy foods like vegetables, beans, or fruit.
Signs of gut imbalances:
✅ Bloated no matter what you eat
✅ Worsening bloating after fiber-rich foods
✅ Frequent gas, cramping, or irregular stools
👉Fix it: Digestion works from top to bottom, so if SIBO is the issue, it’s crucial to address why it developed in the first place. Start by improving stomach acid and gut motility (see #1 and #2) while working to clear the overgrowth. Testing—such as a SIBO breath test or comprehensive stool test—can help pinpoint the problem. Supporting your gut with digestive enzymes, herbal antimicrobials, and gut-healing foods can also aid in rebalancing bacteria and reducing bloating.
4. Food Sensitivities & Gut Inflammation
If your gut is inflamed, even healthy foods can trigger bloating. This isn’t always about cutting foods out forever—it’s about healing your gut so you can tolerate more.
Signs of food-related bloating:
✅ Immediate bloating after eating certain foods
✅ Unpredictable reactions to foods you used to tolerate
✅ Other symptoms like skin issues, fatigue, or brain fog
👉 Fix it: Just cutting out problem foods won't heal your digestion; you must work on actively healing the gut in parallel. Try bone broth, L-glutamine, and gut-healing nutrients to help repair inflammation.
5. The Perimenopause & Bloating Connection
Hormonal shifts directly impact digestion, so bloating often worsens in your late 30s and 40s.
An excess or out-of-balance ratio of estrogen to progesterone can cause estrogen to become dominant, which can lead to fluid retention and sluggish bile flow, making it harder to digest fats and making you bloated.
Lower progesterone levels can slow digestion, leading to constipation and bloating.
👉 Fix it: Supporting liver health (more on that below!) and focusing on gut motility can help counteract these effects.
How to Fix Chronic Bloating (For Good!)
1. Support Digestion from the Top Down
Never eat stressed, distracted, or in a hurry! (digestion starts in your brain & nervous system).
Chew your food well.
Try apple cider vinegar or digestive bitters before meals to boost stomach acid.
2. Optimize Gut Motility
Move your body daily (walking + deep breathing are game changers!).
Stay hydrated and get enough fiber—but not too much too fast.
Magnesium citrate can help with constipation-related bloating.
3. Heal the Gut Lining
Add gut-healing foods like bone broth, L-glutamine, and collagen.
Reduce inflammatory foods (not forever, just while healing!).
4. Support Your Liver & Bile Flow
Your liver significantly affects digestion, especially hormone balance and fat metabolism. If bile isn’t flowing optimally, food sits longer, causing bloating.
Eat beets, bitter greens, and lemon water to stimulate bile.
Try castor oil packs over the liver for gentle detox support.
Final Thoughts: Bloating Isn’t “Normal”—and You CAN Fix It!
If you’ve been dealing with bloating for a long time, know it’s not just about what you eat. Gut health, motility, hormones, and stress all play a role.
The key is finding your specific root cause—once you do, life gets easier and your confidence will soar!
🔥 Want a personalized plan to beat bloating for good? My Root Cause Review Protocol helps you uncover what’s going on underneath so you can heal from the inside out. [Learn more here.]
Comments