Symptoms, conditions and causes

What are the causes for bloating?

Bloating is when your abdominal area feels swollen, stuffed, distended, or uncomfortable— often shortly after a meal. There are several potential causes for bloating.

Cause #1: Microbial fermentation

Fermentation is a chemical breakdown of nutrients by specific microbes (enzymes).
When your digestive system is overloaded, it will fill out your intestines with gases (mythane, hydrogen etc). The key to avoiding excessive microbial fermentation is lowering any overload of carbohydrates as well as excess fiber. These will result in lowering the load on your digestive system.


  • Lower carbs and fiber, specifically:

    • garlic
    • onions
    • fruit
    • asparagus • milk
    • yogurt
    • beans

  • Improve the ability to digest by taking these before meals:

    • apple cider vinegar (1 to 2 teaspoons stirred into about a cup of water)

    • betaine hydrochloride

  • Decrease pressure in the abdominal area by taking:

    • ginger

    • fennel seeds (avoid during pregnancy)

    • anise

    • peppermint

  • Consume cooked vegetables

  • Take probiotics

Cause #2: Food sensitivities and intolerances

Some people can develop inflammation and gas because of a food sensitivity or intolerance to it, causing bloating.

A. Sometimes there might be intolerance of certain vegetables that don’t digest well. They are called FODMAPs (fermentable oligo-,di-, monosaccharides and polyols).

B. Some people have a sensitivity to lectins. Lectins are proteins that plants use as natural insecticides. They can cause inflammation in the gut when consumed in large amounts.

C. Foods you have allergies to can cause digestive issues. 


A. Intolerance of FODMAPs

Avoid the following:

  • Fructose: fruits, table sugar, and sweetened foods

  • Lactose: milk, cream, cream cheese, whey, and other dairy products

  • Fructans: wheat, barley, rye, and spelt

  • Galactans: legumes

  • Polyols: certain sugar alcohols, including xylitol, maltitol, mannitol, and sorbitol

  • Certain vegetables: cauliflower, asparagus, mushrooms, Brussels sprouts, artichokes, snow peas, and leeks

Substitute with low-FODMAP foods:

  • Low-lactose dairy: hard cheeses, butter and kefir

  • Dairy-free milk: almond milk and coconut milk (unsweetened)

  • Vegetables: bean sprouts, green beans, bok choy, bell pepper, carrots, cucumbers, lettuce, zucchini, eggplant, radish, and squash

  • Nuts and seeds: almonds, pumpkin seeds, walnuts, and pecans

  • Organic chicken, beef, fish, and eggs

B. Intolerance of high lectin

Avoid high-lectin foods:

  • Cucumbers

  • Peas3Green beans

  • Chickpeas

  • Soy

  • Tofu

  • Zucchini

  • Nightshades (peppers, eggplant, potatoes, tomatoes)

  • Dairy

  • Casein

C. In case you are allergic to certain foods:

  • Lower allergic reactions by taking apple cider vinegar (1 to 2 teaspoons stirred into about a cup of water)

  • Avoid foods you are allergic to

D. Avoid other foods that cause you to bloat

This can take some experimentation, so keep a food diary.

Cause #3: Gluten and grains consumption

One of the most common sources of bloating is gluten and grain consumption. If you want to reduce bloating you should avoid eating grains and foods with gluten.


  • Avoid the following foods:

    • gluten foods

    • breads

    • pasta

    • cereal

    • crackers

    • biscuits

    • waffles

    • pancakes

    • soda

    • juice

    • alcohols

    • sugars

Other causes:

  • Lack of bile

  • Liver damage

  • Too much fiber

  • Eating a big meal (a lot of food all at once)

  • Small intestine bacterial overgrowth, SIBO (remedy in Cause #2)

  • Frequent eating

  • Intolerance of lectins

  • Can’t tolerate much fat

  • Adrenal fatigue

  • Too much protein

Other remedies:

  • Acupressure (see last video in this subject).

Last updated: Jul 03, 2023 14:02 PM