Bloating can be caused by immediate factors like overeating, eating on the go, or not chewing food thoroughly. However, deeper issues may also contribute to ongoing bloating, such as low stomach acid, chronic stress, food sensitivities or intolerances, imbalances in gut bacteria (dysbiosis), candida overgrowth, fermentation in the gut, SIBO (small intestinal bacterial overgrowth), and IBS (irritable bowel syndrome).
In today’s world, food sensitivities and intolerances are becoming increasingly common, largely due to modern food production methods, the overconsumption of certain foods like dairy and wheat, and the high intake of processed and sugary foods. These sensitivities can lead to digestive issues when certain food components are poorly absorbed or not digested efficiently.
Stress also plays a significant role in digestive health. When stressed, your body activates the 'fight or flight' response, releasing cortisol (the stress hormone) from the adrenal glands. This response diverts blood flow away from the digestive system, disrupting digestion and lowering the production of stomach acid and digestive enzymes, which can lead to bloating.
SIBO occurs when bacteria overgrow in the small intestine, where there should be fewer than in the large intestine. This bacterial imbalance can cause undigested food to ferment higher up in the digestive tract, resulting in bloating, gas, and loose stools.
If you’re dealing with these issues, it’s a good idea to work with a qualified naturopath or nutritionist to identify the root cause. However, here are some foundational steps you can take:
Stay hydrated by drinking at least 2 to 3 liters of filtered water daily.
Start your day with warm lemon water or eat enzyme-rich foods like papaya, pineapple, pawpaw, or kiwifruit to stimulate digestion and improve nutrient absorption..
Try drinking a tablespoon of organic apple cider vinegar diluted in a cup of water 20 minutes before meals.
Practice mindful eating by chewing each bite 15 to 20 times to support digestion.
Manage stress and emotional well-being through activities that bring you joy, such as meditation, drawing, deep breathing, elevating your legs up the wall, nature walks, and physical movement.
Exercise regularly to support lymphatic drainage. Aim for 20-30 minutes of varied physical activity each day.
Make mealtimes a focused activity by sitting down to eat without distractions like TV, laptops, or phones, so your digestive system can concentrate on the task at hand.
Incorporate carminative herbs and spices like chamomile, ginger, and cinnamon into your meals, or enjoy them as herbal teas.
Consider high-quality, specific probiotics under the guidance of a qualified practitioner.