Bloating is common but it's not normal

Just because you're always bloated and so is everyone around you doesn't mean it's normal. It's not normal — and it's a problem that can usually be solved by identifying the root cause of your bloating.

While I work with my patients to identify the underlying cause of their bloating through testing and dietary changes, these are the tips I use to help alleviate symptoms in the meantime:

Ginger Tea: Fresh ginger can support digestion and reduce bloating. Slice two 2mm pieces of fresh ginger, place them in a cup, add boiling water and let it steep for a few minutes before drinking. I recommend a cup after each meal and another before bed. This can be particularly beneficial if Small Intestinal Bacterial Overgrowth (SIBO) is a concern.

Structured Meal Timing: Aim for three balanced meals per day, avoiding snacks between meals and after dinner. This aligns with how the digestive system is designed to function most efficiently.

Dairy Alternatives: Switch from A1 dairy to A2 dairy — products from goats, sheep, jersey cows, buffalo or camels. Or opt for plant-based milks such as oat, rice, almond, macadamia, coconut or soy.

Wheat Substitutions: Replace wheat-based foods with alternatives like spelt, rye, oat, barley or quinoa to support better digestion.

Fruit Consumption: Avoid eating fruit on an empty stomach. Instead, have it after meals or pair it with A2 yoghurt for improved absorption.

Herbal Teas: Chamomile and peppermint teas can help reduce bloating. If you experience reflux, peppermint tea may not be suitable for you.

Increase Vegetable Variety: Make sure each meal includes a wide variety of vegetables or salad ingredients. This supports gut health, provides essential nutrients and promotes optimal digestion.

Take a Walk After Meals: A 10-minute walk after eating can aid digestion, regulate blood sugar levels and reduce bloating by keeping the digestive system gently active.

Identifying the Root Cause

Bloating is a symptom of an underlying problem — usually food intolerances, SIBO, fructose malabsorption, candida overgrowth, parasites, microbiome imbalances or daily stressors.