Bloating is a common and uncomfortable symptom characterised by a sensation of fullness and abdominal distension or swelling. It can make the abdomen feel tight or enlarged and is often accompanied by gassiness or a feeling of pressure. A certain amount of bloating after eating is considered normal and is part of the body's natural digestive process.

As we consume food, the stomach expands to accommodate the incoming meal. This temporary distension can lead to a feeling of fullness and mild bloating, but it typically subsides as digestion progresses. It's important to distinguish between natural post-meal bloating and chronic or severe bloating, as the latter may be indicative of underlying issues, which can include:

Dietary Factors:

• Gas-Producing Foods: Certain foods, such as beans, broccoli, cauliflower, cabbage, and carbonated beverages, contain complex carbohydrates or sugars that are challenging to digest. When bacteria in the gut ferment these substances, it leads to the production of gas, resulting in bloating.

• Fatty Foods : High-fat foods such as fried foods can delay stomach emptying, causing food to stay in the stomach longer, which may lead to bloating and discomfort.

• Artificial Sweeteners: Some artificial sweeteners, like sorbitol and mannitol, can have a laxative effect and cause bloating when consumed in excess.

• Food Sensitivities and Intolerances:

  • Lactose Intolerance: People with lactose intolerance lack the enzyme lactase needed to digest lactose, leading to gas, bloating, and diarrhoea after consuming dairy products.

  • Gluten Sensitivity: Non-coeliac gluten sensitivity can cause digestive symptoms, including bloating, in response to gluten-containing grains like wheat, barley, spelt, rye and triticale.

  • Fructose Malabsorption: Difficulty digesting fructose, a sugar found in fruits and some sweeteners, can result in bloating and other digestive issues.

Gastrointestinal Disorders:

• Irritable Bowel Syndrome (IBS): IBS is a common gastrointestinal disorder characterised by a combination of symptoms related to the digestive tract. These symptoms may include abdominal pain, discomfort, bloating, and changes in bowel habits, such as diarrhoea, constipation, or both. IBS is a chronic condition that can vary in severity and often presents with periods of symptom flare-ups followed by periods of relative relief. IBS is considered a functional gastrointestinal disorder, meaning that it is not associated with structural abnormalities or tissue damage but rather involves disturbances in the normal functioning of the digestive system. The exact cause of IBS is not fully understood, but it is thought to involve a complex interplay of factors, including altered gut motility, visceral hypersensitivity, changes in the gut microbiome, and a heightened response to stress. IBS is typically classified into different subtypes based on the predominant bowel habits:

  • IBS-D (Diarrhoea-Predominant): Individuals with this subtype experience frequent episodes of diarrhoea and may also have abdominal pain and urgency.

  • IBS-C (Constipation-Predominant): This subtype is characterised by infrequent bowel movements, hard or lumpy stools, and abdominal discomfort.

  • IBS-M (Mixed Bowel Habits): Those with this subtype experience both diarrhea and constipation, with symptoms alternating over time.

  • IBS-U (Unsubtyped): This category is used when the symptoms do not clearly fit into one of the other subtypes.

• Inflammatory Bowel Disease (IBD): Conditions like Crohn's disease and ulcerative colitis involve chronic inflammation of the digestive tract, leading to bloating among other symptoms.

• Small Intestinal Bacterial Overgrowth (SIBO) : SIBO occurs when there is an overgrowth of bacteria in the small intestine, leading to excessive gas production and bloating.

• Coeliac Disease: An autoimmune condition triggered by gluten consumption, celiac disease can damage the small intestine and cause bloating, along with other digestive symptoms.

• Constipation: Chronic constipation can lead to bloating and discomfort as stool accumulates in the colon.

Gut Health:

• Imbalanced Microbiome: An imbalance in the gut microbiome, with an overgrowth of certain bacteria, yeast or parasites, can contribute to bloating and digestive discomfort.

• Gastric Factors:

  • Gastroparesis: This condition involves delayed stomach emptying, leading to bloating and a feeling of fullness.

  • Gastro Oesophageal Reflux Disease (GERD): GERD can cause stomach acid to flow back into the oesophagus, leading to bloating along with heartburn.

Hormonal Factors:

• Menstrual Cycle: Some women experience bloating as a symptom of premenstrual syndrome (PMS) due to hormonal fluctuations.

• Endometriosis, Fibroids, and Cysts : These conditions have the potential to lead to abdominal bloating and distension due to the inflammation or size of these masses. Also, these reproductive health conditions can impact the digestive system and contribute to the sensation of a swollen or enlarged abdomen.

Stress and Anxiety:

• Stress: Chronic stress can disrupt digestion, leading to bloating and other gastrointestinal symptoms. To understand this, it's helpful to consider the body's two primary modes of operation: the "fight or flight" response (sympathetic nervous system) and the "rest and digest" response (parasympathetic nervous system). Read more below.

Medications:

• Antibiotics: Certain antibiotics can disrupt the balance of gut bacteria, potentially leading to bloating.

• Pain Medications: Some pain relievers, like opioids, can slow down digestive motility and cause bloating.

Structural Abnormalities:

• Hernias: Abdominal hernias can cause bloating and discomfort, especially after meals.

• Adhesions: Scar tissue from previous surgeries or infections can lead to blockages and bloating.

Other Factors:

• Overeating: Consuming large meals or eating too quickly can lead to bloating as the stomach becomes overly stretched.

• Poor Eating Habits: Eating high-fat, greasy, or processed foods, as well as excessive consumption of carbonated beverages, can contribute to bloating.

• A lack of Bitter and Sour Foods: Modern diets often limit our taste buds to only salty, sweet, and umami (savoury) flavours. But what about bitter and sour tastes? Bitter and sour foods stimulate digestive juices, which can help improve overall digestive function and nutrient absorption. The taste buds sensitive to bitterness in our mouth do more than just perceive the flavour of food. They are connected to the nervous system in such a way that their stimulation leads to the release of the hormone gastrin from the gut wall into the bloodstream, as well as an increased flow of hydrochloric acid and bile. This helps in the digestion of proteins and the sterilisation of any ingested pathogens, keeping our digestive system healthy and functioning smoothly. Bitter and sour foods include rocket, sorrel, radicchio, chicory, dandelion, endive, and citrus, encompassing the skin, juice, and zest.

Holistic healing involves a personalised and multifaceted approach that considers not only the physical but also the emotional, mental, and spiritual aspects of well-being. It's essential to collaborate with your naturopath or holistic healthcare provider to create a tailored plan for managing and preventing bloating based on the individual's specific needs and circumstances.

Remember, the journey to holistic healing is a process that requires patience, self-awareness, and a commitment to nurturing overall well-being.

How To Holistically Heal Bloating

Chew & Comfort 

When it comes to healing bloating, no matter the cause, I always implement the 2C's: chew and comfort.

Chew (Mechanical and Chemical Digestion)

• Mechanical Digestion : Chewing is the initial step of mechanical digestion. It involves breaking down food into smaller, more manageable pieces. This process not only makes it easier for the stomach and intestines to process the food but also exposes a larger surface area for digestive enzymes to work on. Chew until food liquefies before you put the next mouthful in.

• Chemical Digestion: Chewing also plays a role in chemical digestion. As you chew, your salivary glands release saliva into your mouth. Saliva contains digestive enzymes, like amylase, which begin the breakdown of carbohydrates in the food. This pre-digestion in the mouth helps ease the workload of the stomach and small intestine.

Sensory Aspects of Chewing:

• Sensory Engagement: Chewing isn't just a mechanical and chemical process; it's also a sensory one. Before we even put food into our mouths, our senses come into play. We see, touch, smell, and hear the food as it's being prepared, stimulating our appetite and preparing our digestive system for what's to come. So slow down and sense first before you put food in your mouth.

Comfort (Stress Reduction and Soothing)

• Stress Reduction: The aspect of comfort is crucial for digestive health. Stress and anxiety can disrupt the digestive process and lead to bloating and other gastrointestinal symptoms. Taking time to eat in a relaxed and comfortable environment can help reduce stress and improve digestion.

• Routines and Pacing : Comfort also encompasses routines and pacing. Eating at a regular pace, pausing between bites, and enjoying your meal can help you feel more comfortable during and after eating. It allows your body to signal when you're full, preventing overeating, which can contribute to bloating.

• Soothing Techniques: Techniques like using a hot water bottle or abdominal massage can provide comfort to the digestive system. Heat can relax the abdominal muscles and alleviate discomfort, while gentle abdominal massage can promote healthy digestive motility.
  
  

  
  

• Drinking Comforting Herbal Teas or Tisanes: I created two blends for tummy discomfort of any kind; they are particularly good for bloating.

Meadow Tisane by Apotheca

A heavenly field of yellow & white chamomile flowers, blue cornflower, anise, caraway & dill.

Organic ingredients: Chamomile flower, Anise seed, Caraway seed, Dill seed & Blue cornflower. Caffeine free.

Naturopaths & Herbalists prescribe these botanicals to calm the tummy and nerves. Indicated for colic, bloating, tummy soreness and discomfort. Gentle enough for babies and children, robust enough for the most anxious individual.

Harmonia Tisane by Apotheca

A soothing & nourishing tummy blend inspired by Harmonia {Ἁρμονία}, the Greek mythological goddess of harmony.

Organic ingredients: Aniseed, Fennel seed, Clove bud, Star anise, Cinnamon & Ginger root. Caffeine free.

Naturopaths & Herbalists prescribed these botanicals for soothing the tummy - colic, wind, bloating, reflux, indigestion, constipation, diarrhoea. For babies, children, and adults. As a digestif or aperitif. All-round tummy soother.

Incorporating these principles into your eating habits – mindful chewing and creating a comfortable, stress-free environment – can indeed help prevent or alleviate bloating. It's a holistic approach to digestion that considers not only the mechanical and chemical aspects of food processing but also the sensory and emotional aspects that play a significant role in our overall well-being.

Rest & Digest - The Counterbalance to Stress

The rest and digest state of the nervous system—often referred to as social engagement—arises when we feel safe enough to connect rather than protect, in contrast to the fight, flight, or freeze responses. This state activates the parasympathetic nervous system, our natural mode of restoration, which enhances vagal tone and stimulates vital digestive secretions such as stomach acid, enzymes, and bile. It also promotes healthy gut motility and absorption—processes that are frequently impaired during chronic stress. By restoring this balance, we support relief from symptoms like bloating and digestive discomfort. Let’s dive deeply into how the different states of our nervous system impact gut health.

Fight or Flight Response (Sympathetic Nervous System):

• Stress Hormones: When the body perceives a threat or stressor, it activates the sympathetic nervous system. Stress hormones like adrenaline and cortisol are released into the bloodstream.

• Blood Redistribution: The "fight or flight" response prioritises immediate survival. Blood is redirected away from non-essential functions, including digestion, and is directed to the muscles and vital organs to prepare for physical action.

• Digestive Inhibition: As blood flow to the digestive organs decreases, digestion slows down or may temporarily halt. The production of digestive enzymes and gastric juices is reduced. This can lead to a range of digestive issues, including slowed transit time, impaired nutrient absorption, and increased susceptibility to bloating and discomfort.

• Reduced Salivation: Stress can also reduce salivation, which begins the process of breaking down food in the mouth. Inadequate saliva can lead to poor digestion in the stomach.

Rest and Digest Response (Parasympathetic Nervous System):

• Relaxation: When the body is in a relaxed state, the parasympathetic nervous system becomes dominant. This is often referred to as the "rest and digest" mode.

• Enhanced Digestion: In this state, blood flow is redirected to the digestive organs, and digestive processes are optimised. The stomach produces adequate digestive juices and enzymes, facilitating efficient digestion.

• Normal Peristalsis : The rhythmic contractions of the intestines (peristalsis) function smoothly, aiding in the movement of food and waste through the digestive tract.

• Proper Nutrient Absorption : Nutrient absorption in the intestines is optimised, ensuring that the body receives the essential vitamins and minerals from the food.

How do you meet your symptoms—especially bloating, discomfort, or digestive distress—when you’re feeling stressed?

Do you respond with resistance, frustration, avoidance, or the urge to distract? Or can you meet your body with reverence, curiosity, kindness, and care?

Bloating is often more than just a physical symptom. It can be a signal from your nervous system, asking for attention, regulation, and rest. When we soften our response and meet the body with compassion—even through simple affirmations like:

“I feel you.”
“I hear you.”
“I see you.”
“I’m here for you.”

…we begin to regulate the very nervous system that governs digestion. This creates space for healing, reduces tension in the gut, and invites the parasympathetic state—the rest and digest state—where symptoms like bloating can ease naturally.

What we resist often persists. What we tend to, with patience and presence, begins to transform. Stay open, curious, and connected to your body—it may be the beginning of deeper gut healing.

Specific Remedies - Prescribed by Our Naturopaths

• Bespoke Herbal Tonic: A bespoke herbal tonic, prescribed by one of our naturopaths, addresses bloating at its root rather than simply masking the symptom. Carefully formulated with herbs that support digestion, enhance nutrient absorption, encourage healthy elimination, reduce inflammation, and soothe intestinal wind and discomfort, this personalised remedy works in harmony with the body’s natural rhythms. Whether bloating is triggered by food sensitivities, sluggish digestion, microbial imbalance, or emotional stress, a tailored herbal blend offers targeted support to calm the gut, restore digestive vitality, and bring lasting relief. For persistent or recurring symptoms, we recommend booking a naturopathic consultation to uncover and address the underlying causes.

• Book a Naturopathic Consultation: For a personalised remedy to address persistent bloating—and to explore the underlying causes and contributing factors—we invite you to book in for a naturopathic consultation. Our holistic approach looks beyond the symptom, supporting your body’s innate healing processes with evidence-based and traditional therapies tailored to your individual constitution and lifestyle.