How to Heal Bloating - Part 2

In part one, we discussed several ‘root causes’ of bloating. As you have learned, there are many areas to investigate to solve the puzzle. This is why many over-the-counter supplements may not scratch the surface for you. In this edition, we will go through my ‘Brain-to-Bottom’ approach to treating bloating. Hopefully it can allow you to investigate your own symptoms and how your bloating could have started.

The Brain-to-Bottom Approach

1. Sorting through and dissolving food fears, negative beliefs about food, perfectionism, guilt, disordered eating beliefs, and behaviours

It is important to reflect on past experiences here and try to figure out where the food noise is coming from, whose ‘voice’ is really telling you not to eat XYZ, what situations have informed your current eating knowledge and patterns.

Some areas to explore are

• Your younger athlete years – were you weighed at every training? Were you told to lose or gain weight, making you fear food or weight changes in your adult years?
• Did you have a mother or grandmother who chronically dieted, spoke about their body or food negatively?
• Did you have family members who gave unsolicited advice or opinions on your body, exercise routine, or how you ate?
• Was there an emphasis on eating ‘perfectly healthy’ in your household? Or maybe not enough?
• Did you have friends or family members with disordered eating habits?
• Did you read a lot of magazines prompting “Abs in 6 weeks!” or “Lose 5 lbs in 10 days!”

All of the above can create food voice – a subconscious voice affecting our eating habits or behaviour. Identifying where it came from is the first critical step in supporting not only your relationship with food, but also what may be stressing your gut and affecting your digestion.

2. Rewiring your ‘food mindset’

Working through the stories of “my gut reacts to everything”, “this will cause me to gain weight”, and “this is bad for me” is essential. As you have learned, the story you tell yourself about certain foods can be just as harmful as having a leaky gut lining or having low stomach acid. Throughout treatment, we need to rebuild trust within your body that it can handle certain foods. This takes time, and a whole lot of care and love.

3. Improve salivary enzyme production within the mouth and address the oral microbiome

We may consider adding more bitter foods, drinks, or medicinal herbs to support your saliva levels within the mouth. Oral hygiene is also just as important as supporting your gut microbiome. Poor oral health has been linked to gingivitis, heart disease, respiratory diseases like pneumonia and COPD, and neurodegenerative diseases like Alzheimer’s and Dementia.

4. Supporting stomach acid production through nutrition and targeted supplementation

Together, we can implement lifestyle strategies to regulate your stress response better, encourage more mindful and slower eating, and address any nutrient deficiencies that may be impairing stomach acid production or reducing the tone of the lower oesophageal sphincter.

5. Support bile flow and storage within the liver and gallbladder

To support healthy bile flow and detoxification, we may focus on a few key areas:

• Bitter foods – rocket, dandelion greens, radishes, lemon, apple cider vinegar, sauerkraut, kimchi, and artichokes help stimulate bile production and flow.
• Herbal allies – selected based on your individual constitution and needs to keep bile moving smoothly.
• Phospholipids – lecithin (found in eggs and healthy fat sources) is essential for maintaining the structure of bile and supporting healthy cholesterol levels.
• Binders – chlorella, activated charcoal, or calcium-D-glucarate can be helpful in binding and removing recirculated toxins from the gut (used strategically and often short-term under practitioner guidance).
• Fibre – especially soluble fibre from sources like flaxseeds, chia seeds, and psyllium husk, binds to toxins in the gut and helps carry them out via your stool.
  • Fibre tip: go slow! Increasing fibre too quickly can cause gas or constipation as your gut adjusts. Make sure you’re drinking enough water—hydration helps soften the stool as fibre adds bulk. Aim for 1–3 easy-to-pass bowel movements per day.

6. Modify gut bacteria & strengthen the gut lining

We may consider rebalancing the microbiome by addressing any overgrowths (such as dysbiosis, SIBO, candida, or streptococcus), while also encouraging the growth of beneficial bacteria through targeted probiotics, prebiotic fibres, and fermented foods.

Equally important is rebuilding the gut lining and mucosal layer. This includes nutrients like zinc, vitamin A and D, L-glutamine, and amino acids, as well as anti-inflammatory herbs like slippery elm, marshmallow root, and aloe vera. These can help soothe irritation, repair the intestinal barrier, and reduce bloating triggered by food particles or immune activation.

We may also explore lifestyle factors like stress management, training/exercise load, sleep hygiene, and environmental toxins, which all play a role in maintaining a resilient microbiome and lining.

7. Correct motility (too fast OR too slow)

Supporting gut motility—the rhythmic contractions that move food and waste through the digestive tract—is a key part of reducing bloating and the overall ‘sluggish’ feeling after meals.

We may assess factors that can slow motility, such as stress, poor thyroid function, low stomach acid, microbial imbalances, nervous system regulation, hydration, or appropriate fibre intake.

Helpful strategies

• Prokinetic herbs or nutrients such as ginger, bitter herbs, and magnesium, or practising overnight fasting to gently stimulate the migrating motor complex (MMC).
• Daily exercise – walking, yoga, strength training, or cycling help stimulate the natural muscular contractions of the digestive tract, reduce transit time, and improve bowel regularity.
• Movement also enhances vagal tone, which strengthens communication between the brain and gut. When you are having a bloating flare, gentle forms of movement are best compared to a high-intensity workout. The goal is not to get your heart rate up and ramp up your stress hormones—as you have learned, cortisol diverts blood away from the digestive tract.

Final Thoughts

Bloating can feel confusing, frustrating, and relentless—but it’s not something you just have to live with. It’s your body’s way of communicating that something deeper needs attention. By taking a root-cause, whole-body approach, we can explore what’s really driving your symptoms. From there, we can build a plan that’s tailored to you—your body, your lifestyle, and your healing pace. When digestion is supported at every level—from brain to bottom—you will feel lighter, clearer, and more confident throughout the day.

‍