Bloating and Constipation: How To Treat And Avoid

Bloating and constipation are two of the most annoying physical symptoms anyone can experience. Bloating can be so bad, some women look pregnant! Constipation may or may not be the cause of the bloating. Constipation on its own can make it impossible to do anything on your to-do-list.


In this article you will learn:

  • What causes bloating in the stomach?

  • How to cure bloating!

  • My services to get to the root cause of bloating and constipation

  • What causes constipation?

  • How to fix constipation fast!

what causes bloating and constipation

What Causes Bloating In The Stomach?

Bloating can be the result of a variety of issues. One of the most common is when bloating happens after eating anything. If this happens to you, getting to the root cause is the only way to resolve it. Here are a few reasons bloating can happen.

  1. Food Allergy or Intolerance. This is the very first test to take if you suffer from bloating after eating. It can be taken at home. Everly Well and The Great Plains Laboratory are two companies that you can buy a test from. In about 2 weeks, you will learn the foods that you need to cut out of your routine. This is a great way to find out and stop eating foods that are causing bloating. It takes about 30 days once you cut out foods from your routine to feel the difference. If the bloating still continues, then it could be something more serious.

  2. SIBO. Small intestinal bacterial overgrowth (SIBO) is a more serious digestive health illness that causes excessive gas and bloating, diarrhea and constipation. The only way to find out if SIBO is the issue is to have a lactulose breath test. This test measures gases present in your body after drinking a lactulose sugar solution. SIBO, depending on how severe it is, can be put into remission with a combination of antibiotics and herbs. Also, dietary changes will have to occur as well. Another good reason to get a food allergy test!

  3. IBS. Irritable bowel syndrome (IBS) is becoming more prevalent. One of the symptoms is bloating because IBS usually means it is difficult to get rid of gas. Women are more likely to have IBS than men. One interesting fact is that 70% of IBS patients have experienced severe food poisoning, making it the primary cause of the disease. (Source: Cedars Sinai) It is possible to get a blood test to confirm an IBS diagnosis. One was developed at Cedars Sinai. The name of the test is IBSchek and has a 90% certainty. This is where education and being your own health advocate is key! Unfortunately, your doctor may not be aware of the test.

How To Cure Bloating

While there are many causes of bloating, there are also many ways to solve bloating. If you can't afford a food allergy test, the next best thing is an elimination diet. This type of diet is when you take the most common foods that cause bloating in the body and stop eating them for 30 days.

gluten free spelled out  in flour surrounded by gluten free breads

After 30 days, reintroduce the foods, one at a time, and see how you feel. If the bloating returns very quickly, such as 30 minutes to 2 hours, then the food should be eliminated from your routine. The most common foods to eliminate are: gluten, eggs, dairy, corn and ingredients sourced from corn. It is critical to look at the other ingredients in food labels for ingredients that come from corn. Often, corn ingredients are used to replace something that was taken out of the product for whatever reason.

Other home remedies for gas and bloating are:

  • Probiotics.

  • Probiotics are known for improving gut health. Since bloating is the result of something going awry in the gut, probiotics are a natural solution to reduce the incidence of bloating. In looking at studies of probiotics, there is not a best probiotic for gut health. This is because the studies vary in the different types of probiotics used. Instead of looking for the best probiotic for gut health, I recommend taking a probiotic that contains the most common strains that are in the body. Lactobacillus and Bifidobacterium are the most common. If you pick a product that has a combination of those probiotics, it will help reduce bloating. The best time to take a probiotic is in the evening before bed. Why? The body is most active at night repairing the damage done during the day. Plus, the digestive tract is not busy spending all of its energy digesting food. Don't be surprised if you get some gas after taking a probiotic. They can cause minor gas. It can take up to 14 days before you notice a difference in bloating when taking a probiotic.

the word probiotics spelled out on clip board
  • Moving your body.

  • While it may seem impossible to move when you are severely bloated it is actually one of the best things you can do for your body. By moving your body, I don't mean going for a run or taking a high impact exercise class. Taking a 10 minute walk is all you really need. Moving your body helps the digestive system process food that has been eating and helps to move it along. As the food moves through the digestive tract, it relieves bloating and gas that can occur.

  • Eat or drink digestive herbs.

  • Herbs have been used in a variety of ways to reduce bloating. Herbs can be either used when cooking or can be steeped and drank like a tea. Teas such as lemon balm, fennel or thyme are studied for their positive effects on digestive health issues. The leaves of artichokes have been evaluated in two clinical studies for their ability to reduce bloating. (Source: NIH) Peppermint oil is one of the most widely used natural solutions for digestive illness. Using herbs may need some trial and error to see what works for your specific situation.

  • Start your day with warm lemon and water.

  • Take half a lemon and squeeze it into warm water. Drink this before you drink anything else in the morning. Before water, coffee or juice. Wait 15 minutes and then drink something else. This simple drink will help wake up your digestive system and help prevent bloating.

lemons on a table


Does any of this sound like you?

👉Diarrhea and/or constipation

👉Bloating and gas

👉Weight gain

👉Congestion, coughing, wheezing

👉Brain fog, difficulty recalling words, short term memory issues

👉Headaches and migraines

👉Acne and itchy skin

👉Tired all the time

👉Sensitivity to fragrances and chemicals

If you said yes to just one of the above, your body is telling you something is not right. Discovering the root cause and how to get healthy can be confusing and hard! I am here to help.

I am a Certified Holistic Nutritionist obsessed with teaching people just like you how to heal their gut so you can stop suffering and get back to living!

I offer a FREE 30 minute strategy session where we will talk about your specific symptoms and how the Simply Great Health program can help.

woman on phone at a desk

How would eliminating your symptoms improve your life? You could:

✅Be more present with your children

✅Focus at work

✅Sleep better

✅Have more energy

✅Stop running to the bathroom

✅Workout without fear of an accident or farting

✅Lose weight

✅Restore your confidence

✅Be able to cook healthy meals for you and your family

✅Take an active vacation

✅Reclaim your life!

Simply Great Health is a customized 5 Step plan that heals your body and fits your busy lifestyle.

Book your call by clicking here.

It’s very simple. No jumping through hoops and NO PRESSURE.

If we determine it’s not a fit, we’ll go our separate ways for now.

If it is a fit, we can take the next step and get you started on the path to healing.

What Causes Constipation?

Constipation can be painful and annoying. Especially when you are finally able to have a bowel movement. One of the biggest lies we have been told about our bowel movements is that our schedule is unique. Unfortunately, that is not true!

If you are not having a bowel movement everyday, you can consider yourself constipated. It is so important for the waste in our body to move out of the body every single day. If it doesn't, it stays in our colons and can back up into our large intestines.

woman on bed bent over with stomach pain

When that happens, bad bacteria can get back into our body causing illness and promoting disease. If you are constipated, have stomach pain and see blood in stool, it may be time to see a doctor. These symptoms can indicate a more serious health issue that a home remedy may not be able to resolve.

Just like bloating, there are a lot of reasons constipation can occur. Since food allergies and intolerances were discussed above, I will address some common questions I get about constipation:

  • Can apples cause constipation? No! Apples are high in both soluble and insoluble fiber. This makes apples very helpful in preventing constipation.

  • Do bananas cause constipation? Maybe. It depends on how ripe or unripe the banana is. Unripe bananas cause constipation. Ripe bananas do not.

  • Does magnesium cause constipation? No! In fact, if you are constipated taking magnesium in high doses can help get things moving. Magnesium has a laxative effect so it is a great natural remedy to take if you are having trouble.

  • Does lactose intolerance cause constipation? Maybe. This is a situation unique to the individual. Most people who are allergic to lactose will have diarrhea. But if you are intolerant to lactose, constipation can occur.

How To Fix Constipation Fast

There are some very easy ways to get things moving quickly that do not require the use of an over the counter medicine.

  • Drink more water. Every single one of us is dehydrated every single day. We must drink at least half our body weight in ounces to make sure our bodies are hydrated. That means if you weigh 150 pounds, you need to drink 75 ounces of water a day. If water is not something you enjoy drinking, try adding fruit such as lemon or vegetables such as cucumbers for some added flavor and health benefits.

  • Move your body. When we are sitting for 8 to 10 hours a day, it is really difficult for our body to process what we have eaten and to keep things moving. By taking a brisk walk every couple of hours or just getting away from the desk to walk a flight of stairs for five minutes, your body will be stimulated to have bowel movements.

walking on a path surrounded by grass
  • Eat more fiber. The average American only eats 15 grams of fiber a day. The recommended amount for adults is 30 grams. (Source: University of California San Francisco) If you are only eating half the recommended amount of fiber, there is no way that your body has the nutrients it needs to have a daily bowel movement. Fruits, vegetables and beans are high in fiber. Incorporate more into your day and constipation will be a thing of the past.


Ultimately, bloating and constipation are two symptoms your body uses to tell you something is wrong. Our body is smart. Symptoms is how it communicates with us. We need to look deeper at our current lifestyle and figure out what is causing the body to become unbalanced. If we simply listen and focus on finding an answer to reverse our symptoms, our bodies will avoid illness and disease.

Do you suffer from bloating and / or constipation? Let me know by leaving a comment below.

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