Gut Health 101: Stop Bloat Before It Starts

by Dr. Nick Zyrowski April 21, 2025

Some of us are so bloated and swollen that we begin to think it’s either normal or that we can simply reduce our eating and fix the problem. Although we are strong proponents of a healthy diet, you can’t always diet your way out of gut health issues. The good news is that there are some easy methods you can put in place today to start feeling better and fix your gut.

If you’ve gone down the Google rabbit hole to try and fix your bloating issues, you are likely overwhelmed with all the links and resources that give you opposite directions on how to treat it. If you aren’t careful, you can spend a lot of money and time with no real solutions. We’ve been through these same conditions before and have the tips and clinical strategies you need to beat the bloat and feel like yourself again.

Why are you bloated?

One of the issues with bloating is that we don’t always know the cause. If your pH is too alkaline, it leads to a gut imbalance. One of the reasons some people experience this is known as SIBO or small intestinal bacterial overgrowth. (1) This condition happens when there is an imbalance of microorganisms in your gut. You can’t maintain proper digestion and the wrong bacteria populate the small intestine, leading to discomfort like gas, bloating, and diarrhea.

Sometimes you may have an irritation in the gastrointestinal system and excess gas production. Some people experience this after eating meals and may even wake up first thing in the morning feeling bloated.

Along with bloating, you may feel full all the time, have frequent burping, bad breath, and trouble digesting proteins. This can be a severe issue because you won’t absorb the nutrients your body needs to thrive.

Many people with bloating have auto-immune conditions like Crohn’s disease that can also present bloating issues.

People who have their gallbladders removed often have digestive issues and aren’t told what to do afterward to remain healthy. (2)You may find that you struggle with excessive gas and bloating frequently after the procedure.

Chronic stress is always a problem with health-related conditions. Don’t discount the negative effects of leading a stressful lifestyle because it can present in many forms, including excessive bloating.

The fix for bloat

Now that you understand why you might be bloated, you need some strategies to fix the issue. Some of these may surprise you and many are cost-effective so you aren’t burdened with spending thousands of dollars on things that don’t work.

Take digestive enzymes

One of the low-hanging fruits when it comes to bloating may be to take a digestive enzyme. If you have acid reflux, bloating, and other digestive issues, you may require a digestive aid to help. These enzymes support proper digestion and are often exactly what people with bloating need to find relief. (3)

Remove intolerant foods

Another simple strategy is to remove specific foods that are known to cause digestive issues, like fructose, eggs, dairy, and wheat products. Many times, you are intolerant to these foods and don’t realize it. (4) One of the things you can do is take a genetic test to see if you’re predisposed to some of these issues, but a cheaper way is to remove them and then add them back one at a time to see how you feel when eating them.

Keep a food journal of what you eat so you know what foods directly affect your digestion and produce more bloating. These can even be healthy foods that just don’t agree with you. This is an incredible way to track what you consume and learn how it makes you feel.

Stop drinking carbonated beverages

This doesn’t mean only sodas, although those are not good for you. Some people enjoy sparkling waters, but for others, it can produce a big problem with gas and bloating. If you’re having an issue now, it’s best to remove these from your diet, and you may notice an immediate difference. (5)

Add a probiotic

A probiotic is one of the best supplements you can incorporate into your daily routine. It helps with gut health, immune function, hormone balance, and brain health. (6)You want to take a quality probiotic and not one you find at the local grocery store, because often these may need refrigeration. Many of these products have been on the shelves for months, and the strains are inactive and won’t benefit your gut health.

Intermittent fasting

Another simple strategy we often have our patients implement is intermittent fasting. If you’re suffering from any gut-related condition, don’t forget the power of fasting. It is one of nature’s healing mechanisms. In today’s society, we are constantly grazing on food and snacks. Our bodies can’t keep up and don’t have the time to heal. It can be difficult to rid your body of many health issues without fasting. (7)

One of the easiest ways to begin intermittent fasting is to eat an early dinner and extend your breakfast window. Try for a 16-hour window without eating and consume your meals within six hours.

Reduce stress

We know that today stress is everywhere. Most of us deal with stressful careers, we have busy lives, our kids are involved in activities, and things never slow down. Before you know it there is so much stress every single day it becomes the new normal.

Stress causes intestinal permeability, affects the gut lining and causes problems with the stomach's pH and bacterial balance. (8)

So, what can you do? There are some easy strategies we recommend when experiencing stress. Exercise is a stress buster! It pumps your endorphins and increases feelings of happiness. (9)

Try meditation practices. We know some may roll their eyes at this suggestion, but meditation can be hugely beneficial for stress and anxiety. There are also free apps that walk you through simple exercises to get you started on the right track.

Another way to reduce stress is to be more present with your family and friends. If you’re constantly scrolling on your phone and glued to all the negative media feeds, you will be affected by it. Disconnect from your phone and spend time with loved ones and if you have them, your pets. Take the dog for a walk and concentrate on being in the moment.

A healthy gut leads to a healthier you

More research is coming to light every day about the importance of gut health. We believe with the right approach, you can beat the bloat and heal your gut issues. We have a 15% off sale on gut health supplements now, to help anyone who needs all-natural digestive support. We work with numerous patients who’ve experienced bloating with successful treatments. Contact us today to learn more about the functional medicine approach to wellness and genuine health.