Why am I so bloated?

Bloating is something nearly everyone experiences from time to time, but when it becomes a regular issue, it can leave you feeling uncomfortable, frustrated, and unsure about what’s causing it. Whether it’s that uncomfortable fullness after meals or a constant puffiness throughout the day, bloating can interfere with your everyday life. So, why does it happen? In this blog, we’ll break down the common causes of bloating and share some simple steps you can take to feel better.

1. Overeating and Eating Too Quickly One of the most common reasons for bloating is simply overeating. When you consume large meals or eat too quickly, your digestive system can struggle to keep up. This leads to a backup in the stomach, causing that heavy, bloated feeling. Eating too fast can also cause you to swallow air, which further contributes to bloating. To avoid this, try to eat smaller meals throughout the day, chew your food slowly, and pay attention to your body’s hunger cues. It’s also helpful to take a moment before meals to breathe deeply and relax.

2. Poor Digestion or Food Sensitivities Sometimes bloating can be a sign that your digestive system isn’t working as efficiently as it should. Poor digestion can be caused by a lack of stomach acid or digestive enzymes, which can result in the food you eat not being properly broken down. Certain food sensitivities, such as lactose, gluten, or high-FODMAP foods (such as beans, onions, and some fruits), can also lead to bloating, as your body struggles to digest them. If you suspect food sensitivities, keeping a food journal and tracking your symptoms can help identify potential triggers. You might also want to work with a nutritionist to pinpoint any underlying causes.

3. Hormonal Changes Hormonal fluctuations, especially during the menstrual cycle, can also cause bloating. Many women experience bloating as part of premenstrual syndrome (PMS), when hormonal shifts trigger changes in fluid retention and digestive function. Hormonal imbalances related to thyroid issues, stress, or perimenopause can also contribute to bloating. If you notice your bloating is linked to specific times in your cycle, it could be hormone-related. A holistic approach, including nutrition counseling and targeted testing, can help support hormone balance and digestive health.

4. Gut Health Imbalances Your gut health plays a huge role in bloating. An imbalance in the gut microbiome—caused by factors like a poor diet, stress, medications, or infections—can lead to bloating, gas, and discomfort. When the good bacteria in your gut are out of balance, it can lead to improper digestion and fermentation of food, causing bloating. A diet rich in fiber, fermented foods, and probiotics can help restore balance in your microbiome and reduce bloating.

5. High Salt Intake If you consume a lot of processed foods, salty snacks, or takeout, your sodium intake might be contributing to your bloating. Excess salt causes your body to retain water, leading to the uncomfortable feeling of puffiness. To reduce bloating caused by salt, focus on fresh, whole foods and cook more meals at home, where you can control the amount of salt. Drinking plenty of water can also help flush excess sodium from your body, keeping your digestive system working smoothly.

6. Stress and Anxiety You might be surprised to learn that stress and anxiety can contribute to bloating. When you’re stressed, your body releases cortisol, which can affect your digestion and lead to symptoms like bloating and discomfort. Additionally, when you’re anxious, you may swallow more air, which can cause gas and bloating. Finding ways to manage stress—whether through mindfulness, yoga, deep breathing, or other relaxation techniques—can help reduce bloating and improve your overall gut health.

Take Control of Your Health with Personalized Nutrition If bloating is something you deal with regularly, it may be time to take a deeper look at your diet and lifestyle. At Rooted Nutrition Co., I offer nutrition counseling and Hair Tissue Mineral Analysis (HTMA) testing to help identify underlying nutritional imbalances or mineral deficiencies that may be contributing to your symptoms. With a personalized nutrition plan tailored to your specific needs, I can help you address the root causes of bloating and support your digestive health for long-term relief.

Bloating doesn’t have to control your life. By understanding the common causes and taking action, you can feel more comfortable and confident in your body. If you’re ready to tackle your bloating for good, visit www.rootednutritionco.ca today to learn more about how personalized nutrition support can help you find relief.

Click here to book your FREE phone consultation!

-Sarah Lomack RHN, HTMA-P