Everyone feels bloated from time to time—but for some, it’s more than just an occasional annoyance. In fact, 74% of Americans report living with ongoing digestive discomfort, including gas, bloating, abdominal pain, and changes in bowel habits.
If you’re dealing with frequent bloating, it’s your body’s way of asking for attention. Here are some common root causes, and steps you can take to feel better:
Common Causes of Bloating
1. SIBO (Small Intestine Bacterial Overgrowth)
SIBO occurs when bacteria that should stay in the large intestine begin to populate the small intestine. This overgrowth disrupts digestion and can produce excess gas, bloating, constipation, and even brain fog. SIBO also interferes with serotonin production, which impacts both digestion and mood.
→ Learn more about SIBO testing in Chicago
2. IBS (Irritable Bowel Syndrome)
IBS is a functional digestive disorder that causes recurring abdominal pain, bloating, diarrhea, and/or constipation. While the exact cause is unknown, symptoms can often be managed through diet, stress reduction, and lifestyle changes.
3. Food Sensitivities or Intolerances
Even without a diagnosed allergy, your body may have trouble digesting certain ingredients—leading to inflammation, gas, or bloating. Common culprits include dairy, gluten, and highly processed foods.
→ Explore our food sensitivity testing options
4. Other Medical Conditions
Chronic digestive distress may also point to conditions like celiac disease, Crohn’s disease, or exocrine pancreatic insufficiency (EPI). It’s important to work with a healthcare professional to explore and rule out these possibilities.
Ways to Reduce Bloating and Improve Gut Health
1. Test for Food Sensitivities
At Aligned Modern Health, we offer food sensitivity testing and personalized support to help you pinpoint what’s triggering your symptoms. Our Functional Medicine team can guide you through elimination diets and nutrient rebalancing to restore digestive comfort.
→ Schedule a food sensitivity test
2. Personalize Your Diet
Once you’ve identified any sensitivities, your diet should be tailored to support your digestion and nutrient needs. Functional Medicine providers help you focus not just on what to remove—but also what to include to rebuild gut health.
3. Slow Down When Eating
Eating too quickly can cause you to swallow excess air, which increases bloating. Taking time to chew your food thoroughly also improves digestion and helps prevent overeating.
4. Be Mindful of Alcohol
Alcohol can disrupt digestion, trigger inflammation, and lead to bloating or water retention. If you drink, do so in moderation—and pay attention to how your body responds. If you experience swelling or ongoing digestive distress, it may be time to reassess your intake.
5. Stay Hydrated (But Not Overhydrated)
Drinking water helps flush your system and can reduce bloating—especially when paired with electrolytes. That said, too much fluid at once can overwhelm your system. Aim to sip throughout the day rather than chug large amounts at once.
6. Avoid Eating Under Stress
Stress can slow digestion and worsen bloating. Before you eat, try to step away from work or worry. Focus on your food, take a few deep breaths, and give your digestive system a chance to do its job properly.
You Don’t Have to Live with Bloating
Digestive issues are common—but they’re also manageable. Whether you’re curious about SIBO testing, food sensitivity testing, or simply want to feel more comfortable in your body, our Functional Medicine team is here to help.
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