Bloated but Eating clean? 5 Non-Food Reasons to Consider before Cutting out More Foods

If you’ve been searching for relief from digestive symptoms like bloating, gas, or heartburn, chances are you’ve stumbled across advice to cut out a long list of foods. And while food can absolutely play a role, it’s rarely the first place I start in practice.

When I work with clients, we focus on supporting the digestive process—not just removing foods. The goal is to maintain as much variety as possible while improving how your body breaks down and absorbs nutrients.

Before we even think about elimination diets, here are five key areas I assess to help get digestion back on track.

Stress Is Shutting Down Digestion

Your gut has its own nervous system (the enteric nervous system), and it’s in constant communication with your brain. When you're under stress, your body shifts into “fight or flight” mode—diverting energy away from digestion. Stomach acid production slows, gut motility decreases, and symptoms like bloating, nausea, or constipation creep in.

Try this: Practice diaphragmatic breathing before meals. Just 3–5 deep breaths can help activate your “rest and digest” mode and support smoother digestion.

You’re Eating Too Fast or While Distracted

Digestion starts before your first bite—the anticipation of food triggers the cephalic phase, which signals the release of stomach acid and digestive enzymes. If you’re eating on the go or multitasking, your body may miss those signals. That can lead to poor breakdown of food, resulting in bloating, gas, or discomfort after meals.

Try this: Slow down. Sit at a table, notice the colors and smells of your meal, and chew thoroughly. Aim to eat without screens so you can engage all your senses and help your digestive system prepare.

You Need More Movement in Your Day

Movement supports gut motility—the wave-like muscle contractions that move food through your digestive tract. If you're sitting for long periods, especially after meals, motility slows. This can lead to gas buildup, bloating, and constipation.

Try this: Take a 10-minute walk after meals, get up from your desk every hour, or add gentle yoga or stretching into your day.

Your Gut Microbiome Might Be Out of Balance

Dysbiosis—an imbalance in gut bacteria—can cause bloating, gas, and inconsistent digestion. This may show up as:

• SIBO (Small Intestinal Bacterial Overgrowth): where bacteria ferment food too early, causing gas and discomfort.

• H. pylori: a common bacteria that can lower stomach acid and impair protein digestion.

• Low commensal species: meaning beneficial bacteria are low, impairing your ability to break down fiber and regulate inflammation.

These imbalances often tie back to stress, poor motility, low stomach acid, or restrictive diets.

Try this: A thorough health and lifestyle assessment can help determine if testing (such as stool or breath testing) is appropriate. Based on results, we can build a nutrition and supplement strategy to restore balance.

Your Digestive Juices Are Running Low

Digestive “juices” like stomach acid, bile, and enzymes are crucial for breaking down food and absorbing nutrients. When one part of this chain is weak, the others are too.

For example:

• Stomach acid is essential for breaking down protein and making nutrients like iron and calcium absorbable.

• Bile helps you digest fats.

• Pancreatic enzymes finish the breakdown of carbs, proteins, and fats.

Low output can be due to stress, aging, rushed meals, or long-term use of acid-blocking medications.

Try this: Begin meals calmly, chew well, and consider gentle digestive support like bitters, lemon water, or supplemental enzymes (with guidance). These tools can make a big difference when tailored to your needs.

It’s Not Always About Elimination, but Adding Support

Digestive symptoms aren’t always caused by what you eat—they’re often about how you eat, how your nervous system is functioning, and how well your digestion is supported. Food sensitivities can be real, but they’re usually secondary to one or more of the issues above.

In my practice, I help you uncover the root causes of digestive discomfort and support your body so you can enjoy food again—with as much variety as possible. If you’re tired of guessing and ready for a personalized plan, I’d love to help.

The information provided in this blog is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you’ve read here.