Skip to Main Content
Young adult woman over grey grunge wall wearing winter outfit with hand on stomach because indigestion, painful illness feeling unwell.||stomach bloating

Beat Bloating

Think about it - the gut does a lot of interacting with the outside environment.  We bring in food, beverages, medications and more into our bodies.  The digestive tract breaks down food for nutrients but did you know it is also responsible to deal with toxins, chemicals and infections. Both good and bad bacteria can live in the stomach and about 80% of the immune system is in the stomach.  Needless to say, we expect a lot of our gut!  Maybe that is why gut healthy food and supplements are being promoted everywhere these days.

What Exactly is Bloating?

With all the work our stomachs do, no wonder things can go array.  Bloating is described as a full and tight stomach that can be very uncomfortable for the suffering individual.  To deal with bloating, you need to find the root cause to your bloating symptoms.  Common culprits of are: constipation, flatulence (gas) and over eating.


Constipation is having less than 3 bowel movements per week. Specifically, bowel movements that are difficult or painful to pass. What can help? Slowly increase fiber rich foods, drink plenty of fluids and get your body moving by walking or doing some type of exercise.


Flatulence/Gas is gut bacteria assists in breakdown of food and can form gas in the process.  The average person passes gas 14-23 times per day. What can help? Certain sugars found in every day foods aren’t always digested the best. This is individualized and you have to find what works best for your body.  Common food culprits are beans/lentils, dairy products and cruciferous vegetables like broccoli and cauliflower.  Limit or avoid foods that you are sensitive to.

Bloating Caused by Overeating

Taking in too many calories at a meal or over the course of a day is overeating. This can lead to low energy, abdominal discomfort, and fatigue. What can help? Avoid eating directly from containers, keep trigger foods out of the house and turn off electronics while eating.

Other potential causes of bloating:

  • Drinking from a straw
  • Carbonated drinks
  • Sugar alcohols
  • Packaged/high sodium food products
  • Chewing gum
  • Talking and eating

Making several changes without relief?  Consult your provider or registered dietitian for guidance.  Bloating could be a sign of a bigger root cause that needs to be addressed.

Ellen Thomsen, MS, RD, LMNT, CDE, IFNCP™
Ellen Thomsen, MS, RD, LMNT, CDE, IFNCP™

Ellen Thomsen, MS, RD, LMNT, CDE is a Registered Dietitian, Certified Diabetes Care and Education Specialist and Integrative and Functional Nutrition Certified Practitioner. She is the diabetes education program coordinator at CHI Health and sees patients at the Millard Clinic. She works with patients to identify root causes to health conditions and make changes to improve overall health. Ellen’s passion is to help others develop lifestyle habits that allow them to feel their best.

Related Articles

Being Successful at the Grocery Store

MAY 31, 2024

Smart grocery shopping is an important part of eating healthy. One of the simplest places to start is by creating a menu for yourself so you know what to buy.

Read More

Helpful Ways to Keep Your Healthy New Year’s Resolutions

FEB 06, 2024

Keeping new year's resolutions can be difficult. Turning your resolution into small goals and planning for success are two tips to help you achieve your goals.

Read More

Try "Nutrient-Dense" for the New Year

JAN 01, 2024

The closer a food is from being hand picked, the more nutrient-density it has. Eating a variety of these types of foods helps fuel our body with macronutrients and micronutrients.

Read More