Bloated? Read this
Bloating, whether it’s more of a sensation or a physical expansion of your abdomen, can really ruin a good day! It’s so common and has many possible causes. I’ve outlined some basics here and some ways that I approach it in my practice.
One of the more common causes of bloating is sluggish digestive tract motility that should otherwise push food, gases and microbes through our digestive tract (from mouth to … well … out!).
Digestion 101 & Bloating Tips
Our digestive tract is a long tube with many different compartments and jobs. Here’s a quick overview:
Our mouth starts the digestive process by chewing food into smaller pieces and adding saliva that contains some digestive enzymes to break it down further - bloating tip: chew your food thoroughly, 20-40 chews/bite is ideal! do your best to eat in a calm setting (i have a toddler, i get this isn’t always possible). If it works better for you, choose a mealtime when you can get 10-15minutes to yourself with out distractions
Once we swallow, our food enters the esophagus which brings the food contents into the stomach
Our stomach is a chamber; once closed, it releases stomach acid to break down proteins and other larger molecules into a semi-liquid known as chyme.
This then enters our small intestine. Here, the liver, gall bladder and pancreas secrete more digestive enzymes and bile to break down proteins, carbohydrates and fats. bloating tip: for SOME people, digestive enzymes can help. this is a supplement that you take 10-15min before a meal to help the digestion process.
As this then travels into the small intestine, this liquid is absorbed into the blood stream, to be delivered to the liver, processed and then sent out into the body to be used as energy or building proteins.
Left over matter enters the large intestine, now encountering our microbiome, where water is absorbed and fibre is fed to the microbes of the microbiome. bloating tip: how much fibre are you eating? use a free app like My Fitness Pal or Cronometer to get a general idea of your typical day. is it less than 25g/day? you may need more! start with low fermentable fibres like psyllium fibre, chia seeds or kiwis to help move food along the gut.
How does it get from one place to the next? Digestive tract motility! Various waves of movement that push the food, gasses and microbes through and out.
So what if we have sluggish motility? Here are some examples of how this can show up:
feeling full easily after meals
some may feel discomfort or indigestion
bloated
bloated with physical expansion otherwise known as distention
Keep in mind that these can be caused by other conditions and it is always important to talk to your doctor or medical team.
And as I mentioned earlier, MANY things can cause bloating. motility is just one of the contributors.
Tips for bloating due to sluggish motility:
1. Savour your meal! The sight and smell of food helps kickstart the whole digestive process. Also, chew your meal thoroughly before swallowing.
2. Bitter herbs: the bitter taste also helps stimulate our taste buds and kickstarts the digestive process. Peppermint, gentian, bitter melon or chamomile are some tea or tincture options.
3. If needed, I also love a good bitters tincture. It's not delicious but it can really help! St. Francis Herbs or Harmonic Arts are my favourites.
4. Constipation is a very common cause of bloating. And did you know? You can have daily/regular bowel movements but still be constipated?! It depends on the amount and form of your stools ... aka if everything is moving through and out effectively. Tip: track your transit time by consuming 1 cup of corn or beets and tracking the hours of when you see it in your toilet! Let your naturopathic doctor or medical doctor know your transit time and if this could be contributing to your bloating
5. How is your fibre intake? Track for a couple of days with My Fitness Pal or Cronometer to get a general idea. If you're not getting roughly 25g of a blend of soluble, insoluble and resistant starch, you may not be getting enough to help your stools stay regular.
6. If need be, there are also medications like prucalopride or other gentle motility agents that can help stimulate your gut motility.
7. Microbiome? Our ecosystem of species that lives along the large intestine may also be the culprit … basically fermenting your food and causing too much gas in the process! If you live in BC, book with me and we can determine if this could be contributing to your bloating too.
About the author
Dr. Whitney Baxter is a naturopathic doctor who focuses on gut health and the perimenopause/menopause transition.
She lives with her husband and daughter in Victoria, BC