1. You’re Eating Healthy… But Not for Your Gut
Many people switch to salads, smoothies, or protein bars when trying to make healthier choices, but end up more bloated. Why? Raw veggies, gums/emulsifiers, and sugar alcohols are all very common irritants for those with a sensitive gut.
2. You May Have Low Stomach Acid
If food feels like it’s “sitting” in your stomach, or you burp a lot after meals, you may not be producing enough stomach acid. This slows digestion and leads to bloating, especially after protein-heavy meals.
3. You’re Swallowing Air Without Realizing It
If you tend to eat quickly, chew gum often, and/or drink out of straws, without realizing it, you’re gulping air while eating or drinking. That air builds up and creates pressure in the abdomen.
4. Your Gut Bacteria Are Out of Balance (Dysbiosis)
An imbalance of good and bad bacteria in the gut can lead to excessive fermentation and gas. This is common after antibiotics, food poisoning, or a long-term poor diet. In some cases, it may be SIBO (small intestinal bacterial overgrowth).
5. You’re Not Going to the Bathroom Regularly
If you’re not having a full bowel movement daily, you may be backed up, and that creates pressure, bloating, and discomfort. Low fiber, low water, or poor motility may be to blame.
6. Stress Is Shutting Down Your Digestion
Stress triggers your sympathetic nervous system (fight-or-flight), which downregulates digestion. If you’re eating on the go, during work, or while distracted, you’re more likely to bloat afterward.
7. You May Have a Food Intolerance You Haven’t Identified
Common triggers include gluten, dairy, eggs, soy, or even healthy foods like garlic or onions (both high FODMAP). Food intolerances can cause inflammation, gas, and water retention in the gut.
How to Start Feeling Less Bloated Today
- Eat slowly and chew thoroughly
- Avoid drinking a lot of liquid during meals
- Start meals with a few deep breaths to relax your nervous system
- Keep a food and symptom journal to spot patterns
- Consider reducing raw vegetable intake
- Consider reducing onion and garlic, opt for garlic-infused olive oils
When to Consider Functional Testing for Bloating
If bloating is persistent and affects your quality of life, it’s time to go deeper. At One Nutrition Group, we can run tests for:
- SIBO
- Gut bacteria balance (GI Map or similar)
- Food intolerances
- Digestive function (enzyme and stomach acid markers)
How One Nutrition Group Can Help
We take a deep, root-cause approach to bloating. Rather than handing you a generic list of foods to cut, we assess your gut health, digestion, and stress response to build a plan that works with your lifestyle. Our goal is to help you enjoy food again without fear or discomfort.
Final Thoughts: Bloating Is Common, But Not Normal
You don’t have to accept bloating as your “normal.” Whether it’s food, gut health, or stress, we’re here to help you get answers and feel at home in your body again.