Have you been working hard to eat a “clean” diet but no matter how well you eat, you still feel six months pregnant by the end of the day? I have been there and I know how frustrating it can be!
Bloating is a common symptom experienced by many people, but it is important to know that chronic bloating is not normal. There are several reasons why bloating may not go away, and understanding these reasons is crucial to addressing the root causes.
- You’re not in a “rest to digest” state before meals. Digestion actually functions in a north to south direction, starting in the brain. And in order to digest we need to be in a relaxed or parasympathetic state.1 Taking five deep breaths, reducing distractions like your cell phone or laptop while eating, sitting to eat versus standing, and giving grace and thankfulness for the food you are about to eat all support a “rest to digest” mode.
- Food isn’t being chewed thoroughly enough. When food isn’t chewed thoroughly, it doesn’t get broken down well, causing the stomach to hold onto larger food particles in an effort to digest them. These larger pieces of food can start to putrefy and ferment in the stomach, leading to discomfort and bloating. Aim to chew your food to an applesauce consistency. This may take some time to get into a habit, but I promise it gets easier!
- You don’t have enough stomach acid. That’s right. We actually need stomach acid for healthy digestion. It may come as a shock to you but Dr. Jonathan Wright reports in his book, “Why Stomach Acid is Good For You“, that 90% of Americans actually produce too little stomach acid. Stomach acid is essential in breaking down the foods we eat, especially protein, and helping with the absorption of important vitamins and minerals. When we don’t have enough stomach acid, food doesn’t get broken down properly, leading to putrefaction and bloating. This can cause a domino effect further down the GI tract if not addressed.
- To support the production of stomach acid, prioritize managing stress, especially around mealtime. Digestive functions only happen in a parasympathetic or relaxed state.1 In addition, avoid drinking more than 6 oz of water with meals in order to prevent diluting your stomach acid levels. For more ideas on how to activate your parasympathetic nervous system, and assist your body with stomach acid production, read this article.
- Not pooping every day. We should be having a bowel movement 1 to 3 times daily. When we don’t, we run the risk of reabsorbing waste, toxins, and hormones, leading to bloating. Hydration, including soluble and insoluble fiber in your diet, daily movement or low to moderate exercise, and incorporating healthy fats and probiotic foods into your diet can help to increase bowel movements.
- Imbalance of good “gut bugs”. Often there can be gut dysbiosis present with chronic bloating. If you’ve addressed the factors above and your bloating still persists, then it would be a good idea to work with a qualified practitioner that can help you get to the root cause. Functional testing can be a valuable tool in helping identify if there are underlying issues like pathogenic bacteria, viruses, yeast overgrowth, opportunistic bacteria or reduced digestive output that may be getting in the way of healing.
By looking into each of these factors and taking a holistic approach to your digestive health, you can overcome persistent bloating. Remember that your body’s well-being is a complex puzzle, and it often requires a combination of strategies to achieve optimal results. So, embrace these changes, be patient with your body’s natural healing process, and seek guidance from a qualified practitioner when needed. Your journey to a bloat-free life may take time, but the results are well worth the effort and commitment you put into it.
I offer the GI-MAP Stool Test as well as the MRT Food Sensitivity Test to my clients. The GI-MAP is packed with lots of valuable information pertaining to your gut health. To learn more, set up a complimentary pressure-free discovery call below.
Reach out with any questions!
Rooting for you!
References
- Nutritional Therapy Association. Digestion: Dysfunction. [PDF file]. 2020. P 4.
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