What Causes Bloating? Understanding the Root Causes and How to Fix It Naturally

Introduction

Bloating is one of the most common complaints in both men and women—and one of the most frustrating. Whether it shows up as a tight, swollen belly after meals or persistent discomfort throughout the day, bloating can leave you feeling uncomfortable, self-conscious, and drained.

But here’s the good news: bloating is not normal, and it’s almost always a sign that something deeper is going on. Instead of masking symptoms with antacids or gas relief pills, the key is to uncover and address the root cause.

At Sheen Vein & Cosmetics, we take a functional medicine approach to bloating—one that identifies imbalances in digestion, gut health, hormones, and lifestyle that are often overlooked in conventional care.

In this blog, we’ll explore:

  • What bloating actually is
  • The most common root causes of bloating
  • How to identify your personal triggers
  • Natural, root-cause solutions to relieve bloating for good

What Is Bloating?

Bloating is the feeling of pressure, fullness, or tightness in the abdomen, often accompanied by visible distension (a “food baby” look). It’s caused by gas, fluid retention, or impaired digestion in the gastrointestinal (GI) tract.

Bloating can:

  • Occur after meals
  • Come and go throughout the day
  • Worsen with certain foods or stress
  • Be associated with other symptoms like gas, burping, constipation, or fatigue

While occasional bloating is common, chronic bloating is a sign of dysfunction—and it’s your body’s way of saying something isn’t working right.

Top Root Causes of Bloating

1. Poor Digestion and Low Stomach Acid

Contrary to popular belief, many people don’t have too much stomach acid—they have too little. Without enough acid:

  • Food isn’t properly broken down in the stomach
  • Proteins putrefy and carbs ferment in the intestines
  • Gas and bloating result, especially after high-protein meals

Low stomach acid can also impair nutrient absorption (especially B12, iron, and zinc) and increase the risk of bacterial overgrowth.

2. Small Intestinal Bacterial Overgrowth (SIBO)

SIBO is a common, yet often overlooked condition where bacteria from the colon migrate into the small intestine. These bacteria ferment carbohydrates and release hydrogen or methane gas, leading to:

  • Bloating
  • Gas
  • Diarrhea or constipation
  • Brain fog and fatigue

SIBO is a major root cause of chronic bloating and is often triggered by antibiotics, food poisoning, or motility issues.

3. Food Sensitivities

Unlike food allergies, food sensitivities are delayed immune responses that cause inflammation in the gut. The most common offenders include:

  • Gluten
  • Dairy
  • Soy
  • Eggs
  • Corn
  • Artificial sweeteners
  • FODMAPs (fermentable carbohydrates like garlic, onions, beans, and apples)

If you’re bloated every time you eat a certain food, that’s a sign your body may not be tolerating it well.

4. Constipation

If you’re not having regular bowel movements (ideally once or twice per day), waste builds up, leading to pressure and gas.

Causes of constipation include:

  • Dehydration
  • Low fiber intake
  • Low magnesium
  • Hypothyroidism
  • Sluggish gut motility

Constipation and bloating often go hand in hand.

5. Gut Dysbiosis

An imbalanced gut microbiome—too much “bad” bacteria and not enough “good”—can:

  • Lead to excessive gas production
  • Worsen inflammation
  • Impair digestion
  • Promote leaky gut and food sensitivity

This can be triggered by antibiotics, chronic stress, processed foods, and lack of prebiotic fiber.

6. Hormonal Imbalance

Women often report increased bloating around ovulation or during PMS due to estrogen and progesterone shifts, which:

  • Slow down digestion
  • Lead to water retention
  • Increase sensitivity in the gut

Estrogen dominance, PCOS, and thyroid dysfunction can all contribute to hormone-related bloating.

7. Stress and the Gut-Brain Axis

Your digestive tract is controlled in part by your nervous system. Chronic stress activates the sympathetic (“fight or flight”) state, which:

  • Reduces digestive enzyme output
  • Slows motility
  • Increases intestinal permeability
  • Alters gut bacteria

If you’re eating in a rushed, anxious state, bloating is more likely—even if your diet is clean.

Functional Testing to Identify Your Cause

At Sheen Vein & Cosmetics, we use advanced testing to uncover the root cause of bloating, including:

  • Stool analysis (to assess microbiome balance, inflammation, and pathogens)
  • SIBO breath testing
  • Food sensitivity testing
  • Hormone and thyroid panels
  • Comprehensive metabolic panels and nutrient testing

This allows us to create a targeted, personalized plan to restore digestive health and end chronic bloating.

How to Fix Bloating Naturally

1. Support Stomach Acid and Enzymes

  • Start meals with a splash of apple cider vinegar or digestive bitters
  • Take a digestive enzyme with meals
  • Consider HCl (hydrochloric acid) supplementation if low stomach acid is suspected (under supervision)

These steps can dramatically reduce post-meal bloating.

2. Remove Trigger Foods

Try an elimination diet for 3–4 weeks, removing:

  • Gluten
  • Dairy
  • Soy
  • Sugar
  • Alcohol
  • High-FODMAP foods (if SIBO is suspected)

Then reintroduce slowly to identify your personal triggers.

3. Heal the Gut Lining

Use nutrients and compounds that repair and soothe the gut barrier:

  • L-glutamine
  • Aloe vera
  • Zinc carnosine
  • Slippery elm
  • Bone broth

These can reduce inflammation and help reverse leaky gut.

4. Rebalance the Microbiome

A targeted probiotic, along with prebiotic-rich foods (like flaxseed, asparagus, garlic), can help restore balance. In SIBO cases, probiotics should be used cautiously and strategically.

Herbal antimicrobials (like oregano oil, berberine, or neem) may be used to clear bacterial overgrowth when indicated.

5. Improve Motility and Bowel Regularity

  • Drink plenty of water (half your weight in ounces daily)
  • Eat fiber-rich foods (chia, flax, leafy greens)
  • Take magnesium citrate or glycinate
  • Get 20–30 minutes of light movement each day
  • Consider motility agents like ginger or Iberogast

Regular bowel movements are essential for long-term relief.

6. Practice Mindful Eating

  • Sit down, breathe deeply, and chew thoroughly
  • Avoid eating when stressed or multitasking
  • Give yourself 15–20 minutes to eat a full meal
  • Try a short post-meal walk to support digestion

When to See a Provider

It’s time to seek professional help if you experience:

  • Bloating daily or after every meal
  • Unexplained weight loss
  • Blood in your stool
  • Persistent fatigue or brain fog
  • Chronic constipation or diarrhea
  • No relief from OTC medications or dietary changes

These symptoms may indicate a deeper digestive or systemic issue that requires evaluation.

Final Thoughts

Bloating isn’t just an annoyance—it’s a sign that your gut and digestive system need support. The good news is that with the right testing and a personalized, functional medicine plan, you can identify your triggers, restore digestive balance, and finally feel good in your body again.

Tired of bloating after every meal? Let’s get to the root of it. Schedule a gut health consultation at Sheen Vein & Cosmetics and start your journey to digestive relief today.

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