What Your Bloating Is Telling You About Your Gut

(Hint: It’s not just about what you ate.)

We’ve all felt that uncomfortable, crampy, jeans-unbuttoning kind of bloat. It’s easy to chalk it up to a “bad food choice,” but truthfully? Bloating isn’t random—and it’s definitely not something you have to live with (or eliminate an entire food group to avoid).

Bloating Is a Symptom, Not the Problem

Instead of just asking “What did I eat that caused this?”, a better question is:
“What is my body trying to tell me right now?”

Let’s look at some of the most common root causes of bloating I see in my practice, and some ways to begin to combat them!

8 Root Causes of Bloating

1. Gut Imbalances

When the good and bad bacteria in your gut fall out of balance (a.k.a. dysbiosis), digestion becomes less efficient. This leads to gas, bloating, inflammation, food intolerances and sluggish elimination. Gut flora diversity is essential for breaking down food, eliminating waste, and reducing “toxic” gas buildup. The good news? This can all be reversed!

Clue: Bloating worsens after meals, especially with fiber, sugar, or fermented foods.

Support: Consider a stool test (I usually run a GI-Map or BiomeFX test), increase fiber slowly, and support gut diversity with a whole-food diet and targeted probiotics.

2. Drinking Too Much With Meals

Hydrating is important—but timing matters. I will always stand by the idea that how you eat is just as impactful as what you eat. Drinking large amounts of water with meals can dilute digestive enzymes and stomach acid, making it harder to break down food.

It also adds extra volume to your stomach, which can leave you feeling more distended and bloated.

Support: Try “bookending” your meals—drink water 30 minutes before or after you eat.

3. Eating Too Quickly

Similar idea as above! Your stomach doesn’t have teeth! Chewing thoroughly and slowing down at meals signals your body to produce and release more digestive enzymes—helping you break down food, absorb nutrients, and prevent bloating.

Support: Try putting your fork down between bites, chew until food well, and take a few deep breaths before your first bite.

4. Stress (Yes, It is a big deal!)

Stress isn’t just a mental experience—it’s deeply physical. Have you ever experienced a nervous stomach before an event? This can happen on a smaller scale, daily. When you’re anxious, distracted, or in “fight or flight,” digestion slows so your body can focus on everything else going on in its system. This leads to bloating, slowed motility, or feeling like food “just sits there.”

Support: Create a calm mealtime routine. Step away from screens or other distractions, take 3-5 belly breaths, and allow yourself to fully eat.

5. Hormones + Cycle Timing

Yes, your hormones absolutely influence your digestion. In the days before your period, hormonal shifts (especially progesterone) can slow digestion and increase bloating. Plus, prostaglandins released during menstruation cause cramping and more GI sensitivity.

Support: Focus on magnesium-rich foods, gentle movement, and lower bloat meals around your period. Try reading my Cycle Solution ebook to learn more about your cycle and how to prevent symptoms like bloating.

5. Not Eating Enough Fiber… Or Too Much Without Water

Fiber helps “move things along,” pushing toxins, waste, and excess hormones out of the body. A constipated system is often a bloated one. Fiber helps to fuel your beneficial gut bacteria, while preventing the growth of “bad” bacteria.

On the flip side, a sudden increase in fiber without enough water can leave you gassy and uncomfortable. Water flushes fiber out, be sure to increase water whenever adding fiber to your diet.

Support: Aim for 30+ grams of fiber daily and increase slowly (and don’t forget to hydrate)!

6. Skipping Meals

Skipping meals might seem harmless, but it can actually stress your system. Long gaps between eating can lead to a buildup of gas and acid in the GI tract and cause you to overeat later—putting more strain on digestion and leading to bloating.

Support: Aim for consistent, balanced meals every 3–5 hours to support digestive rhythm.

7. Low Stomach Acid

Stomach acid helps break down food and kill pathogens. When it’s low, food sits in the stomach too long, ferments, and causes upper GI bloating and burping.

Clue: You bloat with protein-heavy meals, burp often, or feel like food “just sits there.”

Support: Try slowing down when eating, chewing well, and consider HCl or bitters (with practitioner guidance)

8. SIBO (Small Intestinal Bacterial Overgrowth)

This is a common but often overlooked cause of bloating. With SIBO, bacteria that belong in the large intestine migrate up to the small intestine, where they ferment food too early and cause gas, bloating, and discomfort.

Clue: You bloat 30–90 minutes after eating, especially with carbs.

Support: Ask your provider about SIBO breath testing and targeted support beyond just probiotics.

Want to Feel Less Bloated?

Your bloating isn’t just about food—it’s about communication. Your body is trying to send signals, and with the right support, you can figure out what it needs.

Want personalized support to decode your bloating and support your gut from the inside out?

Send me a message or book a free discovery call to get started.