7 triggers for bloating that have nothing to do with food
7 triggers for bloating that have nothing to do with food
Are you fed up with feeling bloated, despite eating clean and doing all the ‘right’ things?
You’re not alone!
I often have clients reach out because they’re frustrated trying to work out their triggering foods. They’ve tried cutting out gluten and dairy. They’ve experimented with FODMAP diets. They’re using probiotics and eat plenty of fibre.
But their tummy is still bloated. Sound familiar?
So here’s the thing. A common mistake when it comes to dealing with bloating is focusing on food alone.
The truth is there are many other pieces to the puzzle that can also trigger excess gas and bloating, indigestion, and the production of methane and hydrogen in the gut.
It takes a HOLISTIC approach to get to the root cause, reduce bloating, and heal your gut for good.
If the problem is persistent for you, here are some factors to consider beyond the food you eat.
CHEWING - How well do you chew your food?
Do you eat slowly and mindfully – or scoff your food on the run or whilst distracted?
Eating in a hurry or without chewing leads to swallowing excess air and poor digestion, as large food particles reach the stomach that have not been pre-digested.
Chewing our food is the first step to proper digestion as it activates the release of saliva which contains digestive enzymes. The longer you chew? The more time these enzymes have to break your food down.
Chewing kickstarts the digestive process as it sends a signal throughout the gastrointestinal tract – such as the production of hydrochloric acid in the stomach or enzymes by the pancreas.
It also improves the absorption of nutrients, and sufficiently relaxes the pylorus (stomach muscle) allowing food to travel through the digestive tract more freely.
GUT DYSBIOSIS – Could bacterial or fungal overgrowth be causing your symptoms?
A commonly overlooked cause of bloating is gut microbiome imbalances – otherwise known as gut dysbiosis.
Our digestive system is home to billions of bacteria, which can be split into ‘good’ and ‘bad’ (or rather - harmful and beneficial) bacteria.
We need a healthy balance of both ‘good’ and ‘bad’ bacteria for efficient digestive function and immune health - the good bacteria helps to keep the bad bacteria in check.
If our gut bacteria becomes disrupted (by way of antibiotics, stress, excess processed foods, chlorinated tap water or medications), the harmful bacteria and yeasts can start to take their place.
When an overgrowth of harmful bacteria (SIBO) or yeast is present, symptoms can arise such as bloating and indigestion. The bacteria produce methane and hydrogen and cause excess fermentation in the gut.
A comprehensive gut microbiome stool test will identify whether there is gut dysbiosis, bacterial or fungal overgrowths present and whether the microbiome is in a healthy balance. It will also assess digestive function and other gastrointestinal markers. Visit my Gut Health Practitioner Services for more information.
INTOLERANCES - Have you investigated hidden food intolerances?
Food intolerances are far more common than allergies. They are estimated to affect up to 90% of people - and often go undiagnosed.
The most common food intolerances are gluten or wheat, egg, and casein (from cow’s dairy).
Fructose intolerance can also be a trigger - fructose falls under a group of indigestible carbohydrates or fibre known as FODMAPs which can cause digestive distress for many people.
Low FODMAP diet results are pretty impressive! A 2009 study in the Journal of Crohn’s and Colitis found that 50% of patients with irritable bowel showed significant improvement in bloating and flatulence when reducing FODMAPs. Another study in 2010 found it reduced gas by 75% in patients with IBS (Irritable Bowel Syndrome).
Reducing FODMAPS can be tricky, as they are also in ‘healthy’ foods, such as apples, beans, cauliflower, and other fruits and vegetables. But like any food elimination plan designed to relieve symptoms – it’s often well worth the effort.
Identifying food triggers can be like finding a needle in a haystack as many times the intolerance is unexpected - as they can include healthy foods such as almonds, coconut, avocado, or bananas.
If you’re having trouble working out the foods triggering your bloating or aren’t sure where to start, I highly recommend a food intolerance test. Also, see my Practitioner Services for more information.
STRESS - How is stress affecting your digestion – and vice versa?
When we’re stressed (in ‘fight or flight’ mode), our digestion slows down.
Our bowels tense up and digestive juices stop flowing, leading to indigestion and slower gastric movement.
Our cortisol levels rise, leading to sugar and carb cravings. These sugars feed the bad bacteria in our gut – leading to more bloating and gut imbalance.
It’s a vicious cycle!
Over time, chronic stress also leads to gut dysbiosis (an imbalance of gut flora), as well as inflammation and damage to the gut lining. Eating in a calm state is crucial to ensure optimal digestion.
There are numerous methods for reducing stress or anxiety and stomach issues associated with them.
TOXINS - Are you absorbing and inhaling toxins from the products you use?
The toxins in our home are often the missing piece to the gut health puzzle.
We absorb and inhale the products we use over time. From our air freshener to deodorant to our cleaning sprays - it all adds up.
The particles end up in our bloodstream and eventually our gut, damaging our microbiome, hormones, and general health.
It is estimated we expose ourselves to 168 chemicals each morning, just getting ready for the day. Our skin is our body’s largest organ and we absorb 60-70% of what we apply to it.
There are also the medications we regularly use for minor ailments. Rather than using them as a last resort, harsh medications are often our first option without considering the long-term effects.
The good news is it’s pretty simple to make the switch to healthier products. Read more about 9 hidden toxins in your home and some simple swaps you can make.
MEDICATIONS – Could your medications be contributing to bloating and indigestion?
Pharmaceutical medications can be effective at managing symptoms however they do little to treat the underlying root cause. Further, they often harm the gut microbiome and weaken digestion, leading to more symptoms in the long term.
For example, Proton Pump Inhibitor medications (for acid reflux) are shown to decrease nutrient absorption, contribute to gastrointestinal symptoms and increase the risk of bacterial infections in the gut.
The good news is there are natural, effective options to give your gut relief. Plant-based remedies and herbs have been used for thousands of years for safe, effective relief from digestive distress and to support gut healing.
Options to ease symptoms naturally include slippery elm, aloe vera, DGL, marshmallow, mastic gum, mimosa, digestive enzymes or certain essential oils.
The right choice depends on individual symptoms and health status. For guidance on the right option for you, book a 1:1 consultation here.
HYDRATION – are you drinking enough water to keep the bowels moving?
Hydration is often underestimated when it comes to gut health. Drinking adequate amounts of water is critical to keep the bowels moving, flush waste from the body and soften stools.
Water also helps improve nutrient absorption and supports the metabolic process.
Simple ways to increase hydration are to drink herbal teas between meals, eat water rich foods and to start the day with a smoothie. Remember to also ease back of caffeine as it can contribute to dehydration.
Don’t know where to start? Need help putting these 7 tips into practice?
My proven, powerful Healthy Gut Reset program helps you implement the above tips step-by-step!
The program is specifically designed to help you de-bloat your tummy, boost digestion and fast-track your way to a healthier happy you – with more ease and less overwhelm.
In the 8 weeks, you’ll feel confident and fully supported to putting these into practice, one by one, at a pace that works for you.
You’ll have a ‘gut health toolbox’ to draw on whenever you need it – and have lifetime access.
Want more info? Visit this link to read more and save your spot.
Or join my community in the Healthy Gut Space facebook group for more healthy gut tips!
