“Why Am I So Bloated?”

What’s normal, what’s not, and what your gut might be trying to tell you.

There’s a very specific kind of frustration that comes from waking up with a relatively flat stomach… only to feel six months pregnant by the end of the day. And not in a “kind of uncomfortable but it’ll pass” kind of way — I’m talking tight waistband, visible distention, and that “why do I look like this when I’ve been eating clean all day?” spiral.

If that sounds familiar, you’re not alone. Bloating has become so common that many of us have started to think it’s just part of the deal. But here’s the thing: while a little bloat is totally normal (especially after eating), the kind of bloating that shows up daily, sticks around for hours, or makes you want to unbutton your jeans halfway through the day? That’s your body waving a very gentle (but firm) flag.

In my early 20’s, I dealt with a ton of issues around my digestion. I woke up feeling bloated and stayed bloated all day. To be honest, I didn’t even register it as that much of a problem until one day I looked at myself in the mirror and thought “woah, that can’t be normal”. Fast forward through many frustrating doctors visits and the classic IBS diagnosis, I couldn’t believe that there was no real answer other than what felt like a “just deal with it”.

From there I went through a pretty extensive health transformation on my own. I cut out so many foods to the point of being near paleo for three years. I didn’t know what I was doing, I didn’t have any resources, but eventually I did heal my gut but the process was long and draining. Hopefully I can save you from going through years of experimenting when it comes to to your bloat!

Let’s dive into it.

What Is Normal Bloating?

Bloating, by definition, is the feeling of pressure, fullness, or visible expansion in the abdomen. A little bit of it is completely normal! Our digestive system is a living, breathing ecosystem, and the process of breaking down food, fermenting fibers, and creating gas is part of that.

You might feel a little bloated after a large meal, when you’ve had more fiber than usual, if you’ve had carbonated drinks, or your eating something totally out of your norm. That’s not necessarily a red flag — it’s just your gut doing its thing.

But here’s when it might not be “normal” anymore:

• It happens frequently or daily, regardless of what you eat

• It doesn’t subside after a couple of hours and lingers and/or builds throughout the day

• You’re waking up feeling bloated (that’s a hallmark sign of SIBO!)

• It feels painful, not just full

• It’s accompanied by gas, constipation, reflux, or other digestive shifts

• It’s affecting how you dress, how you eat, how you feel in your body

When that’s the case, bloating isn’t the problem — it’s a symptom of something deeper and it means there’s something you can work on.

Why You’re Actually Bloated (Hint: It’s Usually Not Just One Thing)

Let’s walk through the most common causes of bloating. I’m going to break these down not just in science-y terms, but in the way I’ve seen them show up in real life (in myself and in so many of my patients).

1. Eating too fast & not being present
This one gets overlooked all the time. If you’re eating while standing, scrolling, or stressing, your body doesn’t get the “rest and digest” memo. Digestion starts in the brain — the smell, the anticipation, even just looking at your food. All of that kicks off enzyme production and stomach acid release. When we skip that step, we end up swallowing air, under-chewing food, and feeling bloated 20 minutes later.

2. Food sensitivities
Everyone’s gut has a unique fingerprint. What works beautifully for one person (hi whole milk lattes) might send someone else into a full bloat spiral. Some of the biggest triggers I see are dairy, gluten, eggs, and soy. I personally have a true sensitivity to soy — even a little bit leaves me feeling uncomfortable all day despite otherwise having a healthy gut. If you suspect a food sensitivity, the most accurate way to figure it out is through an elimination diet. It’s not the easiest or most exciting thing to endure, but it’s significantly more accurate than food sensitivity tests. And for those of you that have a laundry list of food sensitives — that’s usually a sign of leaky gut!

3. Low stomach acid
You’d be shocked how many people dealing with reflux or bloating actually have too little stomach acid. When acid is low, food sits in the stomach longer, starts to ferment, and you end up with bloating, burping, and that heavy, slow-digestion feeling. Clues this might be you: bloating within 30–60 minutes of eating (especially protein-heavy meals), undigested food in stool, or getting full too quickly. Another potential indicator is to take a peak at your recent lab work and look for your chloride value on the CMP — if it’s 105 or higher, it can indicate too little stomach acid.

4. Gut dysbiosis
If you’re doing everything right and still constantly bloated, this might be worth looking into. Dysbiosis is just a fancy way of saying there’s an imbalance in the trillions of microbes that make up your gut. Sometimes it’s bacteria in the wrong place (like in SIBO), sometimes it’s yeast overgrowth (like Candida), and sometimes it’s post-antibiotic imbalance. To further evaluate, I typically run the GI Map stool test in my practice to get an all encompassing view of what’s going on the gut and start tackling the imbalances from there.

5. Constipation
You can be pooping every day and still be constipated if you’re not fully emptying. When stool backs up, gas gets trapped, fermentation increases, and yup — bloating. If you notice you feel better after a bowel movement or get bloated when traveling or skipping days, motility could be your missing piece.

6. Hormonal imbalances
Raise your hand if you bloat like clockwork right before your period — it’s a more common symptom than you’d think! And one that I see heavily normalized unfortunately. Progesterone naturally slows down motility and estrogen can cause water retention — both of which contribute to that puffy, heavy feeling. If bloating shows up with mood swings, sore boobs, or skin changes, a hormonal imbalance might be in the mix.

7. Stress
I can’t talk about bloating without talking about stress. Chronic stress reduces stomach acid, increases gut permeability, messes with motility, can cause dysbiosis, and basically tells your digestive system to take a nap. If your bloat is worse during deadlines, after family drama, or in times of overwhelm, you’re probably feeling it in your gut first. I don’t think there’s anyone I’ve worked with on digestive health who hasn’t also benefited from adrenal and nervous system support!

8. Bile flow & gallbladder
This one’s often overlooked, but bile is essential for breaking down fats and keeping digestion smooth. If your bile is sluggish, you’ll feel it. Bloating after rich meals or fatty foods? Might be worth looking at your gallbladder and supporting bile production. Another key sign is if your stool is floating and/or shiny!

9. Structural issues or adhesions
If you’ve had abdominal surgery (like a C-section, laparoscopy, or appendectomy), there could be scar tissue causing tension or restriction. This kind of bloating doesn’t respond much to dietary changes and may feel like a pulling, stuck sensation. Pelvic floor therapy or visceral work can be really helpful here.

So, What Can You Actually Do About It?

When you’re bloated, you want relief — fast. That’s why there’s such a big market for it in the supplement industry! But most of the quick fixes (gas drops, antacids, laxatives) are just that: quick. They don’t get to the root. Here's what tends to work long-term — not in a rigid, restrictive way, but in a “let’s support your body” kind of way.

Start with the basics (which are often the most powerful):

1. Eat slower & be present.
Put your fork down between bites. Chew until your food is basically mush. I’m always encouraging my patients to engage in a few rounds of deep belly breaths before meals to stimulate the rest and digest segment of the nervous system. These tiny habits shift your nervous system and can be wildly effective.

2. Try bitters before meals
Bitter herbs, like gentian and artichoke, stimulate the vagus nerve which kicks off the parasympathetic “rest and digest” response and helps your body get into digestion mode before food even hits your stomach. They encourage the release of digestive juices like stomach acid, bile, and enzymes which all play a role in breaking down food more efficiently and reducing bloating. Think of them as a gentle nudge to your gut to prepare to digest food! When it comes to bitters, although they do taste absolutely awful, it’s best to not dilute them in more than 2 oz of water because it’s that awful bitter taste that’s doing such a great job of stimulating the vagus nerve.

3. Focus on the essentials for daily bowel movements
If you’re struggling with daily bowel movements or feel constipated despite going every day, make sure you are staying adequately hydrated, moving your body (a 10 min walk after meals goes a long way), getting enough fiber, and don’t be afraid to add in a magnesium supplement too! If you’re struggling with your fiber intake or feel it’s making your bloat worse, I like recommending low amounts of PHGG powder to my patients. PHGG is partially-hydrolyzed guar gum and is typically well tolerated even in those with a very sensitive stomach to fiber — I commonly use it for my SIBO patients!

4. Consider microbiome support — but personalize it
Probiotics aren’t one-size-fits-all. Some people thrive on them, others feel worse. It’s important to not just pick up any old blend off the shelf or go for those over-hyped probiotics that have everything but the kitchen sink in them. Instead, opt for a targeted strain that will help with your digestive symptoms. For example, Bifidobacterium lactis is fantastic for relieving constipation, Lactobacillus plantarum is great for relieving bloating, and Bifidobacterium longum is great for those struggling with high histamine.

5. Get curious about your nervous system.
Your gut holds so much more than just food. Are you holding onto something emotionally? Is there something you haven’t “digested” mentally or energetically? I’ve seen huge shifts when people begin to explore this layer. You can be eating the “perfect” diet, but if you’re anxious, rushed, and living in survival mode, your gut will reflect that. Meditation, breathwork, somatic therapy, or even walking in silence after meals can shift things in a big way.

6. Try castor oil packs for gentle digestive support.
If you’ve never used a castor oil pack before, think of it as a warm, soothing compress for your gut. When applied topically over the abdomen, castor oil helps increase circulation to the area, stimulate lymphatic drainage, and support liver and bile flow — all of which can indirectly help with bloating, sluggish digestion, and constipation. It’s one of those old school naturopathic tools that can be surprisingly effective when used consistently (even just 3–4 times a week for 30–60 minutes). For those that struggle with sleep, it can be great to wear it overnight to bed as it can help support sleep quality too!

Final Thoughts: Your Bloating Isn’t Random, it’s a Messenger

I know how frustrating it is to feel like you’re doing all the right things and still feel off in your body. But bloating isn’t here to ruin your day or make you feel broken — it’s information. It’s your body speaking in symptoms, and once you start to listen, you can work with it instead of fighting it.

You don’t need to eliminate 30 foods or buy 17 new supplements tomorrow. Start small. Get curious. Slow down. Your gut wants to feel good — it just might need a little support getting there.

And if you’ve been bloated and discouraged and tired of googling answers? I see you. And there’s absolutely a way forward.