Why You’re Bloated and What to Do About It, Naturally.
Bloating is one of the most common digestive concerns I see in practice. That uncomfortable feeling of fullness, tightness, or distension in the abdomen can show up after meals, around your period, or seemingly out of nowhere. Sometimes it’s accompanied by gas or burping — and sometimes it’s just that heavy, swollen feeling that makes you want to change into sweatpants.
The good news? Bloating is not something you just have to live with. It’s a sign that your body is trying to tell you something — and there’s always a root cause.
In this post, we’ll explore the most common causes of bloating and the natural ways to find relief so you can feel comfortable in your body again.
1. Hormonal Bloating and Your Menstrual Cycle
If you notice that bloating tends to appear at the same time each month, hormones could be to blame.
During the luteal phase (the two weeks before your period), progesterone levels rise. Progesterone slows digestion and can lead to constipation and gas buildup. When your period starts, inflammation in the uterus naturally increases to help shed the lining — but that same inflammation can trigger bloating and even diarrhea.
Natural remedies for hormonal bloating:
Track symptoms in relation to your cycle.
Test hormone balance (typically around day 21 of your cycle).
Support hormone detoxification with cruciferous vegetables, flaxseed, and fiber.
Prioritize rest, hydration, and stress management during your luteal phase.
2. Food Sensitivities That Cause Bloating
Food sensitivities are one of the most overlooked causes of bloating. Unlike allergies, sensitivities cause a delayed immune response — sometimes up to 72 hours after eating the food.
Common culprits include gluten, dairy, soy, eggs, and corn, but sensitivities can vary widely between individuals.
How to identify food sensitivities:
Elimination diet: Remove common triggers for 3 weeks, then reintroduce one at a time to monitor your body’s response.
Food sensitivity testing: A blood test that measures IgG antibodies to specific foods.
Natural support: Once triggers are identified, removing or rotating them can dramatically reduce bloating, fatigue, and digestive discomfort.
3. Gut Dysbiosis: When Gut Bacteria Are Out of Balance
Your gut microbiome is a complex ecosystem of bacteria that help you digest food, absorb nutrients, and support your immune system. When this balance shifts — a condition called gut dysbiosis — gas, bloating, and irregular digestion often follow.
Even mild imbalances can lead to methane-producing bacteria (methanogens), which create excess gas. More significant cases may develop into SIBO (Small Intestinal Bacterial Overgrowth) — a common but underdiagnosed cause of chronic bloating.
What causes dysbiosis:
Diet low in fiber or high in processed foods
Food poisoning or travel-related infections
Low stomach acid or long-term use of acid-suppressing medication
Natural treatment for dysbiosis:
Use targeted herbal antimicrobials to rebalance gut bacteria.
Stay hydrated and support daily bowel movements.
Reintroduce beneficial bacteria with strain-specific probiotics.
Support the microbiome with fiber, prebiotics, and whole foods.
4. Low Stomach Acid (Hypochlorhydria)
We often hear that stomach acid is “bad” — but in reality, stomach acid is essential for good digestion and gut health.
Stomach acid helps break down protein, absorb nutrients, and destroy harmful microbes before they reach your intestines. When stomach acid is too low, food isn’t properly digested, and bacteria begin to ferment it — producing gas, pressure, and bloating.
Signs of low stomach acid:
Bloating after eating
Feeling full quickly
Burping or reflux (especially after protein-heavy meals)
History of long-term acid-blocker use
Natural support for healthy digestion:
Try digestive bitters or diluted apple cider vinegar before meals (if tolerated).
Rule out H. pylori infection.
Support stomach acid naturally with mindful eating, stress reduction, and adequate protein.
5. IBS (Irritable Bowel Syndrome) and Bloating
IBS is often called a “diagnosis of exclusion” — meaning that when nothing structural is found, symptoms are labeled as IBS. But IBS isn’t the end of the road — it’s a sign that something deeper is happening.
Many IBS cases are connected to the issues above: food sensitivities, low stomach acid, dysbiosis, or chronic stress.
Natural IBS support strategies:
Short-term elimination diets to identify triggers.
Gut-lining nutrients like L-glutamine, zinc carnosine, and omega-3s.
Microbiome balancing through diet and probiotics.
Nervous system support (since the gut and brain are deeply connected).
6. IBD (Crohn’s Disease and Ulcerative Colitis)
Inflammatory bowel diseases (IBD), such as Crohn’s disease and ulcerative colitis, are more complex autoimmune conditions involving chronic inflammation.
Bloating can occur, but these conditions often also cause diarrhea, pain, and rectal bleeding. If these symptoms are present, it’s important to seek medical evaluation.
Naturopathic care can still play a valuable role by reducing inflammation, supporting gut repair, and improving nutrient absorption.
The Bottom Line: There’s Always a Solution for Bloating
Bloating might be common, but it’s not normal. It’s a signal that something in your body is out of balance — whether that’s hormones, digestion, or your gut microbiome.
The key is to identify the root cause and create a personalized plan that supports your unique body.
There are many natural bloating remedies — and together, we can find the right combination to restore comfort, balance, and confidence in your digestive health.
Ready to Get to the Root of Your Bloating?
If you’re tired of guessing what’s causing your bloating or trying one “gut health” trend after another, it might be time for a deeper look.
As a naturopathic doctor, I help patients uncover the root cause of their digestive symptoms and build a plan that works long term.
✨ Book a free consultation to start your personalized gut health plan today.
