Instructor’s Editorial Coach Fran

Some times yes it is the food, but there are so many other factors involved, let’s dive in!

1. Stress

2. Constipation

Bloated No Matter What You Eat?

There’s a reason whyand it may not be the food!

A lot of the times when we feel bloated we only look for “trigger foods” or we find a diet online like the low FODMAP diet which sure, reduces your bloating, but it’s super restrictive, and isn’t always fixing the root causes of the bloating. It’s just taking away the trigger, but it really could be creating more inflammation, and worse gut issues down the road.

Stress shuts down digestion. That means when you’re stressed and you eat, you can experience any (and possibly all the) gut symptoms including bloating, gas, indigestion, heartburn.

We can’t always prevent or ignore stress, but we CAN choose how we respond to it and do something to combat the stress cycle, bringing our body back into “rest and digest” mode.

These practices include movement, deep breathing, reading a book, or anything else that you find calming.

If you’re not going at least once per day, and even if you are, but its strained, you’re constipated. Even if that’s normal for you.

So that “bloat” is actually just back up. Did you know the average person can carry 1012lbs of “back up” in their intestines??? Man, that’s where everyone’s weight loss struggles are coming from!

We’re not going to the bathroom enough! We need to get things moving more often, ideally 1-2 times per day.

Most of us are told fibre and fluids, and when that doesn’t work, try a laxative.

These are all band aid solutions - we have to dig deep and find the root cause of your constipation, which can be any of the following:

• food sensitivities

• anxiety and stress

• dysbiosis: bacterial imbalance in your microbiome

• pelvic inflammation/ hormones

Which leads me to my recent favourite topic...

This is due to a couple factors. Hormone induced inflammation: as hormones shift (premenstrual/luteal phase and menopause) your body increases production of inflammatory compounds that cause inflammation in your pelvis

Low estrogen: as estrogen drops, so does serotonin (which

Bacterial infections: low estrogen and hormone changes can also cause pH issues which can contribute to bacterial infections. Those with gut bacteria imbalances in their lower gut, as well as those with burnout (adrenal fatigue) are also more susceptible to developing these infections. Any bacterial imbalance in the pelvic

3. Hormones

Most women experience some degree of bloating during certain phases of their cycle.

explains the mood swings!). Sertonin keeps things moving in the gut. So these hormone changes can impact your gut and lead to constipation.

region can cause bloating.

4. HOW you’re eating

Often it’s not what you’re eating, but HOW you’re eating.

All of the following will cause bloating and indigestion, especially if you have existing gut issues.

• Eating large meals

• Eating too fast: not chewing enough

• Eating on the go

• Eating while distracted or stressed

• Eating a large meal before bed

5. Microbiome - Your Gut Bacteria

One of the most common causes of bloating is your gut microbiome and a state called dysbiosis.

Your gut microbiome is an ecosystem of bacteria, viruses, yeasts and parasites. They all have roles in your body, but some can cause issues and diseases. Stress, diet, medictions can all impact the delicate balance in your microbiome and lead to dysbiosis.

Dysbiosis can be:

• having too many bad microbes

• having not enough good microbes

• having microbes in the wrong places (such as your small intestine or stomach)

These microbes love to take your food (especially food with fibre) and ferment it, which causes gas and bloating.

It’s normal to experience mild gas, but if you’re extremely bloat-

-ed and in pain one of the reasons could be dysbiosis.

Common causes of dysbiosis:

• antacids and antibiotic medications

• chronic stress

• poor diet: high in sugar, carbs and processed foods and low in

• fibre and produce

• traveller’s diarrhea

• surgery

• chronic constipation

• other chronic condition such as autoimmune diseases loss goals, and enjoy the process!

Diets don’t heal!

Now you can see why diet alone can’t fix bloating, or other chronic gut issuesthere’s so much else going on that needs to be addressed.

A few things you can do…

1. Try to reduce stress whenever possible

2. Eat more whole foods and less high fat, high sugar, super processed foods.

3. If you’re a woman reading this, give your self some grace around “that time” because you will be a little bloated, but it will pass in a few days!

4. Consider finding a probiotic to help balance the bacterial in your gut, and digestive enzymes to take before meals to help your food to digest and reduce gas and bloating.

If you’re trying to manage your bloating with diet, this is likely why you’re stuck.

You’re not alone, you CAN heal, achieve your health and weight