Still bloated after 'fixing' your diet? Here’s what might be missing
Does your stomach still feel bloated, even though you’ve cut back on gluten, tried going dairy-free and eliminated beans, garlic and onion?
If you’ve already looked at food intolerances and your gut still isn’t happy, it’s time to consider a different angle - not just what you’re eating, but how you’re eating.
Digestion doesn’t start in your stomach - it starts before the first bite. If your nervous system is on edge or you’re eating in a rush, even nourishing meals can leave you feeling bloated.
Let’s explore five common reasons for bloating that have nothing to do with food intolerances - and what you can do to support better digestion.
1. Eating too fast
This is a very common habit, especially for busy mums and professionals who are rushing to eat between tasks at work. I’m guilty of doing this too
When you eat quickly, you’re more likely to swallow air, chew less and bypass the natural signals your body uses to get digestion going. That means increased pressure on your stomach and a greater chance of bloating.
Try this:
Take a few deep breaths before meals. Put your fork down between bites. Aim to chew each mouthful thoroughly before swallowing. Even slowing down a little can make a big difference.
2. Poor meal timing
When you go long stretches without food and then eat a large meal, your digestive system can struggle to keep up. And while the occasional late dinner isn’t a big deal, frequent irregular eating or heavy meals right before bed can leave you feeling bloated and sluggish.
This is especially true if you often skip meals or get caught in the “coffee until lunchtime” routine - something I see a lot in my clients.
Try this:
Aim to eat every 3–5 hours. Keep meals roughly consistent across the day, and if you do eat dinner late, try to give your body at least 1–2 hours before lying down.
3. Low stomach acid
Contrary to popular belief, many people with reflux or bloating don’t have too much stomach acid - they actually may not have enough.
Stomach acid is essential for breaking down proteins and triggering enzyme production along the digestive tract. When acid is low, food hangs around longer in the stomach and ferments, creating gas and discomfort.
This can happen for many reasons, including stress, nutrient deficiencies, ageing or long-term use of certain medications, such as proton pump inhibitors (PPIs).
Try this:
A teaspoon of apple cider vinegar in water before meals may help stimulate stomach acid. Bitter foods like rocket, lemon juice or dandelion tea can also help your digestion switch on before eating.
4. Stress while eating
Your digestive system doesn’t function well in “fight or flight” mode. If you’re eating in the car, scrolling your phone or trying to negotiate with a screaming toddler, your body isn’t prioritising digestion.
Stress reduces blood flow to the gut and slows enzyme production, which means that your food isn’t broken down as effectively, often resulting in bloating and discomfort.
Try this:
As best you can, give yourself permission to pause and eat. Even a few slow breaths and being present with your food can help activate your “rest and digest” system.
5. Not chewing properly
Chewing might seem basic, but it’s one of the most powerful (and overlooked) ways to reduce bloating.
When you chew well, you break food down into smaller particles and mix it with saliva, which contains enzymes that kick-start digestion. Skipping this step forces your stomach and small intestine to work harder, often leading to bloating and fermentation.
Try this:
Focus on chewing until the food is almost a paste. Notice if you tend to swallow quickly or take large bites.
How to support digestion — without restriction
If bloating has been bothering you despite cutting out various foods, it might be time to start looking at your eating habits.
Rather than further restricting your diet, focus on small, supportive changes like slowing down, chewing well and bringing some calm back to mealtimes.
Looking for more personalised support?
If you’re tired of feeling bloated and unsure what’s really going on, I’d love to help. Book a consultation and we’ll work together to calm your digestion and get clarity on your next steps - without restriction or guesswork.