Last Updated on April 10, 2025
Ever wake up feeling bloated after making great progress with your health goals? Maybe your scale weight went down, you saw more definition in your abs, or you were feeling great one day—only to wake up the next feeling puffy, sluggish, and frustrated. Trust me, I’ve been there!
As a functional health practitioner and holistic nutritionist with nearly two decades of experience, I know how disheartening it can be to feel like you’re doing everything right, only to be hit with that uncomfortable, “bloated” feeling. But here’s the good news: bloating isn’t fat, and there are clear ways to address it!
In this post, we’ll dive into the top 10 causes of bloating, including hormonal imbalances, food sensitivities, and more. Plus, I’ll share proven tips and natural solutions to help you tackle bloating for good.
What Is Bloating?
Bloating occurs when gas, water retention, or both build up in your digestive system. This can cause discomfort, tightness, and puffiness—especially around the waist or other areas of your body.
The good news is, bloating isn’t fat—it’s just temporary and can often be resolved once you address the underlying cause.
Top 10 Root Causes of Bloating
Let’s break down the most common causes of bloating. Understanding what’s happening in your body can help you take action and feel better faster.
1. Swallowing Air (Aerophagia)
You may not realize it, but you could be swallowing air throughout the day, which gets trapped in your stomach and intestines, leading to bloating. Here are some common ways we swallow excess air:
- Mouth breathing: Breathing through your mouth, whether due to nasal congestion, sleep apnea, or anxiety, can lead to swallowing air and bloating.
- Sleep apnea: This common sleep disorder can contribute to bloating due to interrupted breathing patterns, causing you to swallow air while you sleep.
- Using straws: Sipping beverages through a straw can increase the amount of air you swallow, leading to bloating.
- Carbonated drinks: Carbonation in sodas, sparkling water, and beer is a direct contributor to bloating. The carbon dioxide bubbles get trapped in the stomach, causing discomfort and bloating.
What Helps?
Start by reducing the number of carbonated beverages and eliminating habits that cause you to swallow extra air. Never use straws. It might also help to focus on nasal breathing to reduce the tendency to breathe through your mouth.
2. Nervous System Dysregulation
When your nervous system is out of balance—whether from stress, anxiety, or chronic nervousness—it releases cortisol which slows digestion and increases histamine. This leads to bloating, constipation, inflammation, and discomfort. Chronic stress activates the sympathetic nervous system, which can inhibit digestive processes, leading to chronic bloating. If you change your diet and do a million ab workouts but are always bloated I’m talking to you…
What Helps?
Managing stress through relaxation techniques like somatic exercises, deep breathing exercises, yoga, or meditation can help rebalance your nervous system and improve digestion. If you have multiple symptoms of high cortisol you need my Magic Moves Somatic Exercise Program. Track your water intake to help reduce bloating and improve digestion using my Water Intake Calculator.
3. Hormonal Imbalances
Hormones play a major role in bloating, especially during your menstrual cycle. Estrogen and progesterone fluctuate throughout the month, and these changes can cause water retention, digestive slowdown, and even swelling in areas like your tummy or breasts. A study on hormonal fluctuations and their effect on water retention during menstruation shows a significant correlation
What Helps?
If your bloating is related to your cycle, consider tracking your hormonal changes to predict when it might occur. Support your body with hormone-balancing foods like flax seeds or supplements like magnesium and vitamin B6.
Need extra help balancing your hormones? Check out my Reset Cleanse to support your body’s natural detox and hormonal balance.
4. Food Sensitivities and Intolerances
Common bloating foods include dairy, gluten, and high-FODMAP foods (like beans, cabbage, and apples). If you have a sensitivity or intolerance, your body may struggle to properly digest certain foods, leading to bloating and discomfort. Lactose intolerance and gluten sensitivity are well-documented causes of bloating..
What Helps?
Keep a food diary to track any foods that cause discomfort, and try eliminating potential culprits like gluten or dairy for a few weeks to see if it improves your symptoms.
Need help figuring out the best foods work best for your metabolism? Take my Metabolic Type Quiz to learn your type.
5. Gut Dysbiosis (Imbalanced Gut Flora)
An imbalance in the gut microbiome—such as an overgrowth of bad bacteria—can lead to bloating, gas, and digestive distress. This imbalance is often triggered by poor diet, stress, or antibiotic use. Studies have shown that gut dysbiosis is linked to bloating, and restoring gut flora balance can reduce symptoms
What Helps?
Taking probiotics or eating fermented foods can help restore the balance of good bacteria in your gut. Consider adding more foods like kimchi, sauerkraut, or kefir into your diet to support a healthy microbiome.
Try my trusted Probiotics to support your gut health and reduce bloating. I do a deep dive on probiotics here.
6. Parasites
If you’re dealing with chronic bloating that doesn’t seem to go away, it could be related to parasites in the digestive system. Parasites can disrupt normal digestion and cause symptoms like bloating, gas, and fatigue. Research on intestinal parasites highlights their role in causing gastrointestinal symptoms like bloating.
What Helps?
Consider a gut health cleanse to address any potential parasites only if you have symptoms of parasites. The exact approach to get rid of parasites depends on the type of parasite you have. You can learn more about parasites and symptoms here.
7. Blocked Detox Pathways
When your liver, kidneys, or lymphatic system are overloaded or not functioning optimally, toxins can build up in your system, leading to bloating. Detoxification pathways are crucial for removing waste, and a blockage can cause fluid retention and intestinal bloating. A study on liver detoxification and its role in gut health found that compromised detox systems contribute to bloating and other digestive issues.
What Helps?
Support your body’s detoxification with nutrient-dense foods, water, and a natural cleanse that helps flush out toxins.
Start your detox journey with my Reset Cleanse for faster results.
8. Water Retention
Sodium, carbohydrates, stress, and even certain foods (like processed foods) can cause your body to retain water. This leads to that “puffy” feeling that can make your jeans feel tighter. Your adrenals or pituitary glands may also play a role in this process. Hormonal imbalances and sodium-induced water retention are well-documented
- Swelling: In the legs, ankles, feet, hands, or abdomen.
- Puffiness: In the face, eyes, or other areas of the body.
- Bloating: Especially in the abdominal area.
- Weight Fluctuations: Sudden or unexpected weight gain.
- Stiff Joints
- Shiny or Puffy Skin
- Areas of Skin that Remain Indented When Pushed
What Helps?
Monitor your sodium intake, stay hydrated, and limit processed foods. Be sure to get adequate amounts of potassium and magnesium, which help balance fluids in the body.
Check out my Water Intake Calculator to ensure you’re drinking the right amount for your body’s needs.
9. Indigestion and Low Digestive Enzymes/Stomach Acids
If you’re not producing enough digestive enzymes, foods can sit in your stomach and ferment, causing gas and bloating. Common culprits include dairy, fatty foods, and complex carbs like beans and lentils. Studies on digestive enzyme deficiencies reveal how low levels of digestive enzymes can lead to bloating and discomfort.
What Helps?
Taking digestive enzyme supplements can support digestion and reduce bloating. Try incorporating enzyme-rich foods like pineapples and papayas as well.
I recommendation these Probiotics and these Digestive Enzymes to help your digestive system run smoothly.
10. Chronic Inflammation/Underlying Medical Condition
Inflammation from autoimmune conditions, food sensitivities, or gut issues can lead to bloating. Conditions like IBS or IBD can be at the root of persistent bloating, and addressing inflammation is key. Research has shown a clear connection between inflammatory bowel disease (IBD) and bloating.
What Helps?
Support your body with anti-inflammatory foods like turmeric, omega-3 fatty acids, and foods rich in antioxidants. Addressing gut inflammation can reduce bloating and discomfort. You can also explore functional labs to find the root cause of the inflammation.
Want to reduce inflammation and reset your system? Check out my Reset Cleanse for a full detox solution.
Final Thoughts on Reducing Bloating
Bloating can be frustrating, but with the right approach, it can be managed. By understanding the root causes and addressing them through lifestyle changes, dietary adjustments, and targeted support, you can enjoy lasting relief from that uncomfortable feeling. Whether it’s improving digestion, balancing hormones, or supporting detox pathways, small adjustments can make a big difference.
Stay patient and kind to your body—you’ve got this!
Your Coach and Biggest Cheerleader
xxoo
P.S. Remember, it’s all about finding what works for your body and being consistent with your efforts. If you’re still experiencing persistent bloating despite making these changes, it may be worth exploring personalized support, like a metabolic meal plan or a gut health reset.
Get started with a personalized approach today! Take my Program Style Quiz to see which program would work best for you and your goals.
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Christina is a Functional Health Practitioner, Holistic Nutritionist, and Personal Trainer who transformed her own health—healing multiple issues, getting off seven medications, and losing 40 pounds for good. Now, she helps others get Happy, Healthy, & Fit—without any industry BS. With over 20,000 success stories, Christina empowers clients to slim down, tone up, and feel amazing – quickly and naturally. Ready to start looking and feeling your best? Take my Program Style Quiz to discover the program that’s perfect for you.
I don’t know, I don’t understand it, but I am always bloating.
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