Sick of bloating?
Bloating can affect everything - from how your clothes fit to your confidence and energy levels. Bloating is one of the most common things I see clients presenting with. I tend to ask a lot of questions to understand my client’s bloating better. I ask about the severity, the triggers, if it is always food related, does it happen on an empty stomach, is it painful, past infection history (Bali belly, gastro, food poisoning), where it occurs (lower abdomen, upper abdomen, etc)… and so much more!
As a naturopath, my goal is NOT to suppress your symptoms. I want to look for why your body is reacting this way, and then support it in returning to balance, naturally.
What Is Bloating?
Bloating occurs when the digestive tract becomes distended—often from excess gas, fluid, or poor digestion. While the occasional bloated belly after a heavy meal is normal, frequent or chronic bloating is your body’s way of telling you that something deeper may be out of balance.
Common Causes of Bloating (Naturopathically Speaking)
Poor Digestion - Low stomach acid, sluggish bile flow, or inadequate enzymes can lead to incomplete digestion and bloating - especially after meals.
Gut Microbiome Imbalance, Dysbiosis or Small Intestine Bowel Overgrowth (SIBO) - An overgrowth or imbalance of gut bacteria - especially in the small intestine - can cause fermentation of food, resulting in bloating and discomfort.
Stress - Stress reduces digestive secretions, impairs motility, and can increase gas and bloating. Your emotional state deeply impacts your gut.
Poor Eating Habits - Eating too fast, skipping meals, or drinking large amounts of water with food can all hinder digestion.
Hormonal Shifts - Many women experience bloating around ovulation or before menstruation due to changes in estrogen and progesterone.
Food Sensitivities - Hidden sensitivities to foods like gluten, dairy, eggs, or soy can lead to inflammation and gas production, often hours after eating.
Natural Strategies to Relieve Bloating
Keep Water Away from Mealtimes - Diluting your stomach acid can make it harder to digest your food properly. Instead, don’t drink water with your meals and give yourself at least 30min either side of a meal with no water if possible.
Eat Mindfully - Slow down, chew thoroughly, and avoid eating on the run. Your gut digests best when you’re relaxed and present.
Support Your Nervous System - Breathing exercises, gentle movement (like post-meal walks), or vagus nerve support can activate the “rest and digest” mode.
If your symptoms persist after trying the above:
Balance the Gut Flora - Test your gut health and microbiome. I love referring testing through Co-Biome for my clients. Following testing, a personalised approach using a combination of food, lifestyle and supplements can be an absolute game-changer! I refer at least 50% of my clients for microbiome testing. I just find it so incredibly insightful and helpful.
Support Digestive Function - Ask your naturopath about supplementing with Zinc, herbal bitters, digestive enzymes, or supplements like betaine HCl to enhance your digestion.
Support Hormonal Health - If bloating is cyclical, botanical or nutritional support can help regulate hormonal fluctuations and reduce digestive symptoms.
Identify Food Triggers - Gut microbiome testing, coeliac screening, intolerance/allergy testing, a short-term elimination diet (guided by your naturopath) may be appropriate in your case.
Ready to Feel Lighter and More Comfortable?
If bloating is a regular part of your life, you don’t have to suffer in silence. Your body is communicating—and naturopathic care can help you uncover the root cause and find long-term relief.
I’m here to support you on your health journey!!
AUTHOR: TALITHA
I specialise in gut health (IBS, IBD, microbiome testing), women's health (preconception, fertility, hormone balance), and mental health (depression, stress, anxiety). I am a degree- qualified naturopath who LOVES helping people transform their health stories!!
