Why You’re Bloated + 9 Tips To Fix It
We’ve all experienced it, we all low key fear it (especially when it’s time to put on that audition outfit or game day uniform), and we are all desperate to make it go away..
I’m talking about bloating, baby!
This is something that pretty much ALL dancers struggle with, and it’s exceptionally annoying when you have dance.
So get hype because you’re going to learn all the things you wish you knew sooner about bloating, and all the things that you’ll never hear the greens powders TikTok influencers talking about…
BUT WAIT! Before we get into the nitty gritty, I want you to know I have a 20 page e-book that goes into all aspects of proving digestion, including bloating and so much more.
Okay, back to the tips…
TL:DR;
Some bloating is normal physiology. Normal = slight distention after eating and drinking to make room for digestion. Not normal = extreme bloat (looking pregnant), pain, and discomfort.
The food is rarely the reason why you’re bloated. Your inability to digest the food is why you’re bloated. Removing a bunch of foods that you think bloat you is not the solution. Improving the environment the food is going into so that you can digest the food better is the solution.
True underlying causes and contributors to bloating include: insufficient digestive output (not enough juices like stomach acid and digestive enzymes), hypothyroidism/low thyroid function, SIBO (small intestinal bacterial overgrowth), true food sensitivities, and last but certainly not least–STRESS!
First of all, what even is bloating??
Bloating, also referred to as abdominal distention, is simply air/gas trapped somewhere in the gastrointestinal tract that causes discomfort, pressure, pain, or a feeling of fullness.
Before we really dive in, let’s set the record straight on what constitutes normal bloating vs. what is not normal. Social media wants us to think that ALL bloating is not normal and that we should be striving for (translation: spending money on products that allegedly achieve) a flat stomach 24/7, 365. But this is simply not true.
Normal bloating → After drinking liquids and eating foods, your stomach will naturally become a little bit distended. This allows room for proper digestion. Think about literal physics–if you add stuff to an empty bag, the bag is going to expand. It is perfectly okay for your stomach to look different throughout the day.
Not normal bloating → When it becomes a persistent occurrence, it’s extreme (i.e. looking 6 months pregnant out of nowhere), triggered by very specific foods, or there is pain and discomfort.
What actually causes bloating?
Think about all the bloating “remedies you’ve seen on TikTok, IG, health and wellness blogs, etc. How many of the following have you tried to decrease your bloating?
Taking a probiotic
Taking a prebiotic
Avoiding carbonated drinks
Drinking ginger tea or anti-bloat tea
Cutting out chewing gum
Gas relief pills
Low FODMAP diet
Eating a low salt diet
Most strategies to resolve bloating involve cutting out foods or other things believed to cause bloating.
I hate to break it to you…although these things can certainly contribute to or exacerbate bloating, none of them are really the underlying causes of bloating. The food is rarely the problem, it’s the environment the food is going into that’s the problem. Read that again.
Obviously, if you eat a lot processed foods or fast foods, they will probably make your stomach hurt and make you bloated. But if you feel like you eat a “healthy” diet and are doing all the right things, and you don’t understand why sweet potatoes or Greek yogurt bloat you…keep reading because this is for you.
There are 5 major things that can cause bloating (there are some other lesser ones, but these are the biggies I see most):
Insufficient digestive output
Low or slow thyroid function
Gut dysbiosis or SIBO (small intestinal bacterial overgrowth)
Stress
Food sensitivities
Let’s break ‘em down…
#1 — Insufficient digestive output
Ally, what the actual f does that even mean? When we eat food, it has to be broken down into nutrients that we can absorb and utilize, and anything else that doesn’t get absorbed makes its way through the GI tract to eventually get pooped out (for example, fiber).
To break down food, we need robust digestive juices. This includes stomach acid, digestive enzymes, and bile. These three things are collectively referred to as “digestive output.” We need plenty of all three of them for digestion to work optimally, for that food to get fully broken down.
For a variety of reasons, it’s quite common for people to have insufficient digestive output, a.k.a. not producing enough “digestive juices.” It is imperative that we have adequate amounts of all three, because they all have specific, important jobs, and they are all connected to each other and rely on each other.
Digestive enzymes → Digestive enzymes, or pancreatic enzymes, are produced by–you guessed it–your pancreas, and they help to digest macronutrients (protein, fat, carbs). Different types of enzymes digest different types of foods. For example, lactase breaks down lactose (in dairy). Lipase breaks down fats. Protease breaks down protein. If you see “-ase” it means it’s an enzyme!
Bile → Bile is important for digesting fats. It is made and released in the liver, but stored in the gallbladder. If the gallbladder isn’t functioning well, or it’s been removed, digesting fats is going to be pretty difficult.
Stomach acid → This is like the boss of all digestion. The food we consume has to be acted upon by stomach acid to break it down, extract, and absorb nutrients. Stomach acid is also the first line of defense against pathogens, killing harmful microbes. And, stomach acid signals the release of digestive enzymes and bile (remember I said they rely on each other?).
Some signs of low/insufficient stomach acid:
Undigested food in stool
Acid reflux or heartburn
Gas and bloating right after eating
Nutrient deficiencies (despite eating enough foods that contain those nutrients)
Multiple, seemingly random food sensitivities
#2 — Low or slow thyroid function (a.k.a. Hashimoto’s, hypothyroidism, or even subclinical hypothyroidism)
Your thyroid controls the pace at which things happen in your body–including how you digest food and absorb nutrients. Thyroid hormones regulate your gastric motility, the rate at which food moves through your digestive system.
Low thyroid function (which is what hypothyroidism is) slows down the movement of food through your digestive system, setting up perfect conditions for constipation, gas, and of course, bloating.
If you are someone that tends towards constipation, despite eating plenty of fiber, consuming enough calories at regular intervals, and drinking lots of water and electrolytes…it may be worth investigating your thyroid health.
#3 — Gut dysbiosis or SIBO (small intestinal bacterial overgrowth)
This is a COMPLICATED one so I will try to keep it simple, and I’ve provided additional educational resources you can check out if this maybe sounds like you.
Does most of your bloating happen within an hour or two of eating? Does it happen more in your lower abdomen, below your belly button? Is there usually gas accompanying the bloating? These may be signs of small intestinal bacterial overgrowth (SIBO).
SIBO occurs when there is an excessive growth of bacteria in the small intestine, where there should be relatively low amounts of bacteria (most of our bacteria should be in the large intestine).
This overgrowth of bacteria can interfere with normal digestion and absorption of nutrients, leading to symptoms like bloating, abdominal pain, diarrhea and/or constipation. SIBO is commonly caused by a disruption in the natural balance of bacteria in the gut, allowing the overgrowth to occur.
For further info on SIBO, I highly recommend checking out these podcast episodes from Erin Holt, The Funk’tional Nutritionist:
#4 — STRESS!!!
Stress is bad news bears for digestion and bloating, and most of us are living in a chronic state of stress and anxiety. Just remember this → When stress is turned on, digestion is turned off. Digestion quite literally does not work properly when our sympathetic nervous system, our “fight or flight,” is activated.
Stress activates that “fight or flight” response, which is designed to prioritize immediate survival over other bodily functions, including digestion. Under stress, the body diverts resources away from digestion and towards other organs and systems needed to respond to stress or the perceived threat.
Blood flow to digestive organs is reduced, production of stomach acid and digestive enzymes decreases, and movement of food through the GI tract slows down, effectively turning off digestion.
So, imagine how well your digestion is working when you’re inhaling lunch at your desk in 5 minutes or less because you’re trying to send an email that needs an immediate response or finish a project that’s due before noon. It’s not cute.
#5 — Food Sensitivities
Food sensitivities manifest as physiological reactions to a food resulting in varying symptoms like skin reactions, headaches, joint pain, fatigue, constipation, diarrhea, gas, and of course bloating.
Food sensitivities are very different from food allergies. Food allergies illicit an immediate response from the immune system, and the release of antibodies and histamine. It’s pretty easy to know if you’re allergic to a food.
Food sensitivities, on the other hand, involve difficulty digesting food. It can take hours or even up to 3 days for a response to develop, making it super hard to pinpoint exactly which food(s) you’re reacting to.
Food sensitivities usually involve a gut permeability issue. If your gut is inflamed and the tight junctions of your gut lining aren’t as close together as they should be, food particles can leave the gut (where they’re supposed to stay) and enter into the bloodstream (where they are not supposed to go), and your body reacts like “WTF is this? We don’t recognize this.”
Oftentimes, food sensitivities can be improved or healed when the gut is “healed and sealed.”
Okay, so, what actual action steps can you take to start improving or decreasing your bloating right away?
Obviously, figure out what thing(s) are underlying drivers of your bloating. If you’re not digesting food well, we need to figure out WHY. Just removing foods willy nilly until you have a laundry list of foods you’re scared to eat is not the solution. The food is rarely the problem–it’s the environment that the food is going into. Fix the environment.
Chew your food extremely well, and get yourself into a relaxed state when you eat. Your body needs to be in “rest and digest” mode. Taking a few deep breaths before eating can help with this, and try to remove stressful distractions like laptop/email, phone (IG, TikTok, the group chat), etc.
To increase digestive output → Consume bitter foods or use digestive bitters before meals to stimulate digestive juices. For some people, this isn’t enough, and supplementing with betaine hydrochloride (HCl) and digestive enzymes may be warranted. I personally love Hydrozyme from Biotics Research or Digestzymes from Designs for Health. (This is for general informational purposes, always check with your doctor before starting a supplement!)
Make sure you’re eating at least 25–35 grams of fiber per day. IMPORTANT: First assess what your current fiber intake is like. If you’re barely eating 10 grams of fiber per day, do not just immediately jump to a high fiber diet. You need to start low and slow, and gradually work your way up. Some of the best fiber foods to incorporate into your diet regularly include: berries, chia seeds, beans or lentils, avocados. A fiber supplement like psyllium husk may be helpful.
Opt for cooked vegetables over raw ones (for the most part). Yes, we need fiber, but the fiber from most raw vegetable skins is typically pretty tough to digest. No matter how robust your digestion is, things like cabbage and kale are always going to be difficult to digest raw. A few exceptions are salad lettuces (romaine, arugula), carrots, and cucumbers. But things like broccoli, cauliflower, peppers, mushrooms, onions are going to fare better cooked.
Minimize packaged and processed foods that have a ton of added sodium, because this increases water retention and bloating. Am I saying that these foods are “bad”? Definitely not. But if bloating is a concern, be mindful of how much added sodium you’re consuming on a daily basis.
Avoid drinking large amounts of liquid/water with meals. No, it does not “dilute your stomach acid,” but it can take up a lot of space. Let’s think back to our filling the bag analogy… if you drink a bunch of water AND ALSO eat a regular sized meal, it’s going to take up even more space in your stomach than if you had the meal and a few sips of water. This crowded situation can cause pressure, discomfort, and bloating.
Don’t overlook hydration, especially if constipation is an issue for you. Drink at least half your body weight in ounces of water per day. Also include electrolytes like sodium, potassium, and magnesium. Sodium and potassium are involved in stomach acid production, as well as maintaining proper fluid balance in the intestines. Magnesium helps with muscle contractions and moving food through the digestive system.
Make sure that you’re eating enough, and eating regularly. This probably seems counterintuitive, especially if you feel like food is what’s making you bloated. But when we don’t eat enough over a long period of time, if we tend to skip meals a lot (intentionally or not), eventually your body starts to down-regulate production of stomach acid, digestive enzymes, and bile, and slows down motility. If there’s frequently not a lot of food to digest, your body is like “okay, we don’t have as much work to do here.”
To sum it all up…
Mild, pain-free bloating is totally normal. Eating and drinking causes changes to how our stomach looks throughout the day.
However, bloating should not be super uncomfortable, painful, come with excessive gas, or make you look pregnant. And it definitely shouldn’t be like that every day or most days.
Removing a bunch of foods, creating rules around food, and throwing a bunch of random supplements at it are not meaningful solutions to your bloating problems. As you’ve learned, there are different underlying causes for bloating, and you’ll be the most successful if you figure out what is causing YOUR bloating.
Improving bloating and other digestive concerns is one of the primary things I work on with all my clients! If you’re ready to stop guessing and playing whack-a-mole with your bloating, I’m here to help. Inquire about a free discovery call HERE.
