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  • Writer's pictureJennifer Nelson Hawks

Bloating: More Than Just Discomfort

The 3 primary culprits behind bloating and what you can do to relieve this uncomfortable condition.

3 primary causes of bloat and how to find relief

Ever felt bloated and swollen in your belly, seemingly out of nowhere? Well, it’s quite common and it’s not just about the physical sensation… it's also the emotional toll it takes on you! The frustration of not fitting into your favorite pair of jeans, the self-consciousness that creeps in during social gatherings, and the constant, nagging worry that something might really be wrong with your body.

Bloating isn't just an occasional inconvenience; for many, it's a daily struggle that feels both defeating and isolating. You start the day feeling light and by evening, you're battling a sense of fullness, as if you're carrying an unseen burden. Bloating isn't just about feeling uncomfortably full or having a distended stomach. It's a complex symptom that can reveal a lot about your digestive health. Understanding the root causes of bloating and how to address them is key to finding relief and promoting overall well-being.

Understanding the Causes of Bloating:

Bloating can stem from various factors, often intertwining with your lifestyle, diet, and even emotional health.

Let's delve into the three primary culprits behind this uncomfortable condition:

#1 - Morning Bloating and Motility Issues:

Constipation is a common cause of morning bloating. Slow movement of waste through your digestive tract can lead to gas build-up and discomfort.

Quick solutions: Incorporate ginger or fennel to aid motility, use magnesium supplements, and maintain hydration and physical activity.

#2 - Post-Meal Bloating and Digestive Efficiency:

Inadequate Digestion: Difficulty in breaking down food properly often leads to bloating after meals.

Quick solutions: Use digestive enzymes, consume bitter foods to stimulate digestion, and practice mindful eating.

#3 - Progressive Bloating Throughout the Day:

Pathogens: Increasing bloating throughout the day may signal an overgrowth of gut pathogens.

Quick solutions: Undertake functional stool testing and address overgrowth through dietary changes, antimicrobial treatments, probiotics and other lifestyle changes.

Implementing certain lifestyle changes can make a significant difference in managing bloating:

Try different blog formats each time. One month, post a day in the life, then try a How-To or a Q&A. There are many templates to help you get started.

Diet Adjustments: Identify and eliminate foods that trigger bloating. Focus on a balanced diet rich in fiber, probiotics, and hydration.

Regular Movement: Physical activity stimulates gut motility and aids digestion.

Stress Management: Stress can impact gut health. Techniques like meditation, yoga, or deep breathing exercises can help.

Adequate Sleep: Ensure sufficient and quality sleep to support digestive health.

While lifestyle changes can alleviate bloating, persistent or severe symptoms often warrant a deeper investigation into the root causes. It's important not to tackle this alone. Searching for answers on the internet can be overwhelming and sometimes misleading. For a thorough and accurate assessment, consider consulting with your healthcare provider or a naturopathic doctor who can guide you with personalized advice and support.


Bloating is just one of your body's ways of communicating. Remember that gut-brain connection? Understanding its causes and implementing lifestyle changes can greatly improve your digestive health and overall well-being. Remember, your gut is crucial to your health journey.

Stay tuned for more insights into gut health and holistic wellness with Jennifer Hawks Health.

Jennifer Nelson-Hawks, ND

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