If you’ve been suffering from persistent abdominal bloating, low energy, and digestive discomfort—yet nothing you try seems to help—you’re not alone. The truth is, most common causes of bloating are misunderstood, misdiagnosed, and mishandled.
And what you’re doing to “fix” it?
It might be the very thing keeping your symptoms stuck.
Let’s break down the real reasons your bloated stomach isn’t going away—why your symptoms are related to deeper dysfunction—and what to do when you’re fed up with chasing generic advice.
Stop Blaming Gluten. Your Abdominal Bloating Might Be Caused by Blood Sugar and Stress.
Most people are told to remove gluten or dairy as the first step to reduce bloat. While food intolerance can be one possible cause, it’s rarely the root cause of bloating—especially if you’ve gone gluten-free and still feel swollen, sluggish, or distended.
One of the most overlooked triggers?
Blood sugar dysregulation and cortisol imbalance.
When you skip breakfast, drink coffee on an empty stomach, or live in a chronically rushed state, your nervous system stays locked in fight-or-flight, which can cause gastrointestinal distress. In that state, digestion shuts down. You swallow air, don’t produce enough stomach acid, and your food ferments—leading to bloating and discomfort, even from “healthy” meals that trigger diarrhea.
Here’s what actually helps with bloating:
- Prioritize 25–30g of protein within 30 minutes of waking.
- Avoid drinking coffee before eating.
- Create meal rhythms instead of skipping and snacking.
These simple shifts reduce stress on your system and help prevent bloating before it begins.
The Supplements You’re Taking to Prevent Abdominal Bloating Might Actually Cause It
In the wellness space, we’re told to reach for probiotics, digestive enzymes, or greens powders to help with bloating and promote a healthy small intestine. But without first identifying the real cause, supplements can backfire.
Some popular products contain:
- Prebiotics and fibers can help alleviate symptoms when you feel bloated. that feed overgrowth of bacteria.
- Stevia, gums, or natural flavors that irritate the gut lining can cause stomach pain.
- Synthetic vitamins that disrupt mineral balance and cause bloating, not prevent it.
And if you have SIBO (small intestinal bacterial overgrowth)—a condition in which bacteria that should reside in the large intestine begin to populate the small intestine—then many probiotics and fiber supplements can actually cause bloating to worsen.
Other overlooked culprits:
- Excessive magnesium causing loose stools or gas
- Fermented foods increasing histamine levels
- Too many fat-soluble vitamins causing gallbladder congestion
Bloating Isn’t Just Irritable Bowel Syndrome (IBS) – It Can Be a Metabolic and Hormonal Red Flag
Irritable bowel syndrome (IBS) is often used as a catch-all diagnosis, but it’s not a root cause – it’s a symptom.
Your bloating could be tied to:
- Estrogen dominance, especially in the luteal phase of your cycle
- Hypothyroidism, slowing motility and causing constipation
- Low stomach acid can contribute to gastrointestinal issues and make you feel bloated., making digestion sluggish and incomplete
- Food intolerances, especially to high-FODMAP foods like garlic, onions, or legumes
If symptoms are related to your menstrual cycle, emotional state, or meal timing, IBS may not be the full picture. This is why identifying the causes of gastrointestinal issues is essential. possible causes—from hormonal imbalances to small intestinal bacterial overgrowth (SIBO)—is critical for lasting relief.
Constipation Might Be Causing Your Bloat
Constipation is one of the possible causes—and yet it’s often downplayed. When food waste sits too long in the colon:
- It ferments
- Gas builds up
- Toxins reabsorb into the bloodstream
Many people normalize going every 2–3 days, but optimal bowel movements should happen at least once daily—ideally within 24 hours of your last meal to prevent gastrointestinal discomfort.
What to check:
- Are you eating enough fiber and enough fat?
- Is your magnesium form actually being absorbed to help you feel full?
- Are you moving your body enough to stimulate the bowels?
When constipation is present, addressing this one area alone can significantly reduce abdominal symptoms.
The Real Cause of Bloating? Your Digestive System Is Overwhelmed – Not Underpowered
Even when eating “clean,” you may be overwhelming your system with:
- Raw vegetables and cruciferous foods
- Frequent snacking without rest periods
- Cold smoothies or juices that shut down digestion
Your body craves warmth, rhythm, and ease—not complexity and stimulation. What’s marketed as healthy (like cauliflower rice, kale salads, or matcha lattes) can be difficult to digest if your gut is inflamed or your enzymes are depleted.
The deeper truth:
If your gut has been stressed by antibiotics, birth control, alcohol, or nutrient deficiencies for years, even “clean” food can cause bloating—because your internal environment is off.
Celiac Disease Is Real, But It’s Not the Only Intolerance That Causes Bloating
While celiac disease is a serious autoimmune response to gluten, it represents a small percentage of people with these symptoms. Many more suffer from non-celiac gluten sensitivity, dairy intolerance, or FODMAP intolerance—all of which can cause abdominal discomfort without a formal diagnosis.
That said, removing gluten without resolving SIBO or healing the gut lining often leads to minimal improvement. The same goes for lactose-free diets. They might relieve symptoms—but they don’t correct the underlying dysfunction.
This is why SimplyWell focuses on whole-system restoration, not just symptom suppression.
If You’re Tired, Bloated, and Burned Out—It’s Not Your Fault. It’s the Advice You’ve Been Given.
The conventional advice of “cut gluten, drink water, take a probiotic” isn’t enough. You need to understand how your blood sugar, nervous system, hormones, and digestion all interact.
And you need to stop blaming yourself for not getting better on broken advice.
What Now?
Start here:
- Eat balanced, warm meals with plenty of protein and carbs.
- Ditch the “more supplements” mentality.
- Support your nervous system first—because digestion doesn’t work without safety.
And if you’re ready to stop chasing bloating hacks and start rebuilding your health from the inside out—we’ve got more coming.
You’re not bloated because you’re broken.
You’re bloated because you’ve been misled.
The right support changes everything.
