In fact, around 15 to 30% of Americans regularly experience bloating1. It can be visible or simply a feeling. For most, the reason for bloating is too much intestinal gas, and it can be caused by a number of things. That said, after helping hundreds of individuals, I’ve pinpointed a few lesser-known culprits of bloat you’ll probably want to note: Overdoing fiber can also create bloating. While dietary fiber is great for your gut, increasing the amount too quickly can be a problem. If that’s the case, slow down and add fiber gradually. Certain foods including dairy and legumes can also create bloating in some individuals. Many people have intolerances to these foods, or the inability to fully break down that food with digestive enzymes, which further leads to irritation. For these people, I use an elimination diet to remove potentially problematic foods. We then carefully reintroduce those foods, one at a time, to pinpoint what is contributing to the bloating. An overpopulation of bacteria in the small intestine can increase fermentation of sugar in the carbohydrates you eat, and bloating can occur from this gas production1. As a result, people with this issue should limit carbohydrates, including starches, sweets, and sugars. To address this unique need, I use a carefully designed nutrient plan and implement an elimination diet, which cuts out all sugars, including sneaky sweet sources. In a different case, one’s small intestine can become imbalanced, overpopulated with too much yeast or fungi3. One type of fungus, a yeast called candida, can wipe out other friendly, symbiotic bacteria, and the imbalances in your gut bacteria may lead to gas and other digestive challenges. Interestingly, a diet rich in sugar and simple carbohydrates is also often the culprit here. Low stomach acid–not too much—can cause issues after eating. When you don’t have enough stomach acid to adequately break down protein, food sits undigested in the stomach longer. The most common sign of low stomach acid is a feeling of bloating or stomach expansion after eating a protein-rich meal. If you experience this on a regular basis, you might benefit from supplementation. I often recommend hydrochloric acid supplements as a targeted approach, but be sure to consult with your health care provider before giving this a try. Once you identify what contributes to the bloating, the diet should be personalized to limit specific problem foods and create a plan that supports overall gut health. I also often recommend lifestyle modifications, including stress management and regular exercise. At times, I also recommend incorporating a high-quality probiotic.* Among probiotics’ numerous health benefits, research shows4 the microorganisms provide beneficial bacteria and help improve bloating5, while promoting digestion and other GI functions.* For example, one clinical trial in adults found that a combination of two genera of probiotics, Lactobacillus 5and 5Bifidobacteria,5 improved bloating5.* Finally, consider intermittent fasting. Giving your gut a break can do wonders for bloating and other targeted gut needs.
