5 Reasons Your Bloating Won’t Go Away

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 underlying causes.

1. Digestion isn’t being supported where it begins. Digestion starts in the brain, and if the beginning of digestion is not supported the rest of the gastrointestinal tract is negatively affected. Symptoms such as bloating, gas, diarrhea, constipation, and stomach pain may occur.
   • To support a north-to-south digestive pattern, take at least 5 deep breaths before a meal, sit down for meals and remove any distractions, and savor your food.
2. Food isn’t being chewed thoroughly enough. When food isn’t chewed thoroughly, it isn’t 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!
3. Not enough stomach acid. That 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.
   • To support the production of stomach acid, prioritize managing stress, especially around mealtime. Digestive functions only happen in a parasympathetic or relaxed state.₁ For more ideas on how to activate your parasympathetic nervous system, read this article.
4. Not having a bowel movement every day. Optimal gut health requires us to have a bowel movement at least once a day. 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 increase bowel movements.
5. Eating foods that are difficult to digest. Certain foods can take you to Bloatville in a hurry if your gut is already irritated. Legumes and grains can be difficult to digest, as well as cruciferous veggies. Soaking legumes prior to cooking them, and cooking vegetables can help counteract enzyme inhibitors and reduce bloating. Read this article to learn about 7 foods that can calm an inflamed gut.

If you want to go deeper in learning more strategies and ways that you can get to bloat freedom, check out my free Beat the Bloat Mini Course. You will learn additional lifestyle and diet strategies for supporting digestion, common food and ingredient triggers of bloating, as well as some of the most effective ways to support daily bowel movements. If you want all the deets, snag the course below!

References

1. Nutritional Therapy Association. Digestion: Dysfunction. [PDF file]. 2020. P 4.