From Diet to Hormones: 6 Common Causes of Bloating

Bloating is one of the most common digestive complaints, often experienced by many people. It’s such a frequent issue that some might assume it’s normal to feel bloated most days. However, persistent bloating isn’t normal and indicates an imbalance in the digestive system that needs addressing.

Unpacking the Causes of Bloating

Bloating can lead to discomfort, pain, soreness, distention, and stomach cramping. While it can simply result from overeating, there are numerous other potential causes. More serious conditions like Celiac disease, Inflammatory Bowel Disease, and even cancer can cause bloating, but it’s often linked to two main issues: digestive dysfunction and hormonal imbalance.

Digestive Dysfunction

Low Stomach Acid and Digestive Enzymes

Adequate stomach acid and digestive enzymes are important for proper digestion. The stomach produces hydrochloric acid, and the pancreas, stomach, salivary glands, and small intestine secrete enzymes to break down food into absorbable nutrients. Low levels of stomach acid or enzymes—due to stress, medications, aging, nutritional deficiencies, or certain surgeries—can hinder food breakdown, causing it to ferment in the gut. This fermentation leads to gas, bloating, and changes in stool consistency.

Poor Bile Flow

Your gallbladder serves a purpose beyond mere appearance. Bile released during meals is a natural fluid produced in the liver and stored in the gallbladder, it contains acids, proteins, salts, and other components essential for fat digestion. As you eat, your gallbladder contracts, releasing bile into the stomach where its acids facilitate the breakdown of fats, enabling efficient absorption by the body. Not only does bile aid in fat digestion, but it also acts as a natural laxative, promoting regular bowel movements. However, when sluggish bile flow leads to excessive fats in the gastrointestinal tract, it can disrupt stomach emptying, alter gas transit, and disturb peristaltic movement, contributing to increased gas retention and the discomfort of bloating.

Dysbiosis

An imbalance between beneficial and harmful bacteria in the gut, known as dysbiosis, can lead to bloating. A healthy gut microbiome has about 2kg of bacteria with approximately 75% beneficial and 25% harmful ones. When this balance is disturbed, it can cause discomfort and bloating, as well as affect other body processes like hormonal regulation and immunity. 

Stress

When confronted with a stressor, whether it’s a physical threat like encountering a bear or a more commonplace scenario such as getting ready for the work week, your body enters a state of sympathetic dominance, commonly known as the “fight or flight” mode. This triggers the release of excess cortisol, your stress hormone, from your adrenal glands. Cortisol redirects blood flow away from the digestive tract, resulting in slowed gut movement. Consequently, this can disrupt digestive acid and enzyme secretions, altering the pH of the digestive tract and ultimately leading to feelings of bloating and discomfort.

Hormonal Imbalance

Estrogen

Elevated estrogen levels can cause water retention, leading to bloating. This is why many women feel bloated before their period. Whereas, low estrogen levels can reduce bile production, causing food to accumulate in the small intestine and resulting in bloating and constipation. Fluctuating estrogen levels during menopause can also lead to bloating, as well as cortisol-related disruptions in digestive acid and enzyme secretion.

Progesterone

Hormonal fluctuations, particularly in women, can cause bloating, abdominal tenderness, and fluid retention, especially before menstruation. High progesterone levels before a period can lead to increased appetite, salt cravings, water retention, and constipation. These symptoms typically subside once progesterone levels drop after menstruation begins. Early pregnancy can also cause bloating due to increased progesterone slowing down the digestive system. 

Understanding the root causes of bloating is essential for addressing this common digestive issue. Whether it’s due to digestive dysfunction or hormonal imbalances, recognizing the signs and making appropriate lifestyle or dietary adjustments can significantly alleviate discomfort and promote overall digestive health.

Author: Dr. Sasha Monteiro