Always Feeling Bloated? A Holistic Approach to Managing Chronic Bloating

Bloating is a common complaint that many people experience, but the causes can vary significantly from person to person. What might trigger bloating for you could be entirely different for your friend, and even your own triggers can change over time. If you find yourself stuck in a cycle of eating and bloating, it’s essential to take a closer look at the underlying reasons rather than relying solely on symptom-based treatments.

The Eat-Bloat Cycle

Many individuals tend to treat bloating based on the symptoms they experience, often leading to a frustrating cycle of eating and bloating. For instance, you might take digestive enzymes, probiotics, or peppermint oil in hopes of alleviating discomfort. However, if you’re still struggling with bloating despite these treatments, it’s time to dig deeper and investigate the root causes of your symptoms.

Understanding the Causes of Bloating

To effectively address bloating, it’s crucial to understand why you are feeling this way. Here are three common causes that could be contributing to your discomfort:

1. Poor Digestion

One of the primary reasons for bloating is poor digestion. Incomplete digestion can occur due to low stomach acid or insufficient digestive enzymes. When food isn’t broken down properly, it can lead to fermentation in the gut, resulting in increased gas, burping, and bloating. If you suspect that your digestion isn’t functioning optimally, try taking apple cider vinegar shots before meals. Mix 1 tbsp of ACV in a 1/4 cup of water. Digestive enzymes should only be considered as a short-term therapy as it can lower your own production of enzymes over time.

2. Food Intolerance

Food intolerances can also play a significant role in bloating. Certain foods are notorious for causing bloating, particularly those high in FODMAPS. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are specific carbohydrates that get absorbed poorly in the small intestine. These include:

• Dairy-based milk, yogurt and ice cream

• Wheat-based products such as cereal, bread, pasta, crackers

• Beans and lentils

• Some vegetables, such as artichokes, asparagus, cauliflowers, onions and garlic

• Some fruits, such as apples, cherries, pears and peaches

Low FODMAP diet helps reduce symptoms of Irritable Bowel Syndrome (IBS) and Small Intestinal Bacterial Overgrowth (SIBO). This includes bloating, cramping, gas, diarrhea and constipation. If you notice that specific foods consistently lead to bloating, it may be worth keeping a food diary to identify patterns and discuss them with a healthcare provider. Understanding your body’s reactions to different foods can help you make informed dietary choices.

3. Gut Imbalance

Another critical factor to consider is gut microbiome. Research indicates that a significant percentage of individuals with IBS have SIBO and many also have infections like Blastocystis. Additionally, those infected with H. pylori are three times more likely to develop IBS. Running a comprehensive stool test like GI MAP plus zonulin and/or SIBO breath test can help initiate a more targeted treatment to resolve chronic bloating.

Moving Forward

If you find yourself in the eat-bloat cycle, it’s essential to take a proactive approach to your digestive health. Rather than relying solely on symptom management, consider investigating the underlying causes of your bloating. This may involve dietary changes or seeking professional guidance to address any potential digestive issues or gut imbalances.

Remember, what works for one person may not work for another, and your body’s needs can change over time. By understanding the unique factors contributing to your bloating, you can take meaningful steps toward achieving better digestive health and overall well-being.