Why Am I Bloated? Part 2:

FOOD Causes of Bloating, Gas, Constipation & Diarrhea 

Before we get started, if you've missed any of the previous posts on this topic, go here and scroll down, there are 2 to read so far!

When digestive symptoms strike, many people immediately assume they're eating the "wrong" foods. While food can absolutely contribute to digestive discomfort, the answer isn't always as simple as eliminating more and more foods from your diet. Let's explore some common food-related causes of digestive issues and also my favorite supplements or additions to your diet that may be able to bring comfort and homeostasis to your digestive system. 

Food Intolerances: Food intolerances occur when your body has difficulty digesting certain foods.
Common examples include:

• Lactose (found in dairy products)
• Excess fructose
• Sugar alcohols (xylitol, sorbitol, erythritol)
• Certain high-FODMAP foods

Symptoms may include:

• Bloating
• Gas
• Stomach discomfort
• Diarrhea
• Abdominal cramping

Unlike food allergies, intolerances are typically dose-dependent. Some individuals can tolerate small amounts while larger amounts trigger symptoms.

Not Enough Fiber: Many Americans consume far less fiber than recommended. Low fiber intake may contribute to:

• Constipation
• Infrequent bowel movements
• Feelings of incomplete emptying

Fiber helps support regularity, healthy gut bacteria, and overall digestive health. I like for my clients to aim to get at least 25-30 grams of fiber daily. 

Too Much Fiber Too Fast: On the other hand, rapidly increasing fiber intake can create problems. If you've recently:

• Started a high-fiber diet
• Added fiber supplements
• Increased fruits, vegetables, or beans

You may notice:

• Increased gas
• Bloating
• Abdominal discomfort

Gradually increasing fiber while drinking adequate fluids is often best.

Artificial Sweeteners and Sugar Alcohols: Many "healthy" foods, protein bars, and sugar-free products contain ingredients that can be difficult to digest.
Common culprits include:

• Sorbitol
• Mannitol
• Xylitol
• Erythritol

These ingredients can contribute to:

• Gas
• Bloating
• Loose stools
• Diarrhea

Eating Habits Matter Too: Sometimes it's not what you're eating, it's how you're eating. Consider:

• Eating too quickly (aim to chew to applesauce consistency if you are feeling any of these symptoms) 
• Eating while distracted (phones away, TV off, removing as much outside noise or distraction when possible...yes I know how hard this is but honestly, you might find you actually enjoy, taste your food more and also FEEL when you are full!) 
• Large portions (we need to listen to our hunger-fullness cues. If you have trouble stopping eating, reach out to me) 
• Inconsistent meal timing (aim for meals around the same time each day, having 3 eating times is vs snacking all day, anytime...3 main eating times, water, electrolytes etc in between) 
• Frequently skipping meals and then overeating (this goes with the above-keep meals consistent as much as possible, It takes planning, is it worth it to you?:) It is to me, I just want to feel my best! 

In Summary: 
Food can absolutely impact digestion, but removing foods isn't always the answer. Before cutting out entire food groups, consider whether portion sizes, meal patterns, hydration, and overall diet quality may be contributing to your symptoms. The goal is to identify your personal triggers while maintaining as much variety and flexibility as possible.

Supplements to help:
These are some of my top supplements to help repair the gut when food may be the issue... 

• Life 9 Probiotics
  Helps replenish beneficial gut bacteria to support healthy digestion, regularity, immune function, and a balanced gut microbiome.
• Daily Prebiotic Fiber
  Provides prebiotic fiber that nourishes your good gut bacteria, helping support digestive health, bowel regularity, and overall gut balance.
• Essentialzymes
  Supplies digestive enzymes that help break down proteins, fats, carbohydrates, and fiber to promote better digestion and reduce occasional bloating or digestive discomfort after meals.
• AlkaLime
  Supports healthy hydration and electrolyte balance while helping maintain the body's natural pH balance, which may contribute to optimal digestive function and overall wellness.

If you need help with your own unique health struggles, reach out to me. 
With love & strength, Missy