Gas and bloating can be bothersome, uncomfortable and downright embarrassing, but with 10 to 20 percent of adults experiencing belching and flatulence on the daily. It seems these seldom-spoken-about symptoms are more common than you might expect! After all, gas and bloating are a normal part of the digestion process [1].

These symptoms alone aren’t an indication that anything is wrong. On the contrary, in an average adult, gas can be a sign of a healthy gut hard at work. However, abnormal gut microbes (Small Intestinal Bacterial Overgrowth and Large Intestinal Bacterial Overgrowth) poor diet, improper fiber intake, and unhealthy eating habits can cause problems such as abdominal discomfort and an abdomen that feels bloated or larger than normal [2].

The main culprits of gas in an otherwise healthy individual can include:
  • Carbohydrates, protein  and fiber that are hard to digest
  • Improper eating habits (not chewing food properly, eating quickly, processed foods)
  • Not having enough stomach acid or enzymes to break down proteins and carbohydrates
  • Bacterial overgrowth (Small Intestine Bacterial Overgrowth = S.I.B.O, Large Intestine Bacterial Overgrowth = L.I.B.O.)

These causes can throw your gut flora out of whack, and make your gut work harder than it needs to!
Knowing what foods to eat and which ones to avoid is a crucial part of avoiding gas and bloating. Another crucial piece if someone is deficient in digestive enzymes and or hydrochloric acid can be supplementation of these.

According to The Chopra Center, constipation, dehydration, small intestinal bacterial overgrowth (SIBO), candida overgrowth, food allergies, food sensitivities, and digestive disorders such as Crohn’s disease and ulcerative colitis are more serious causes of bloating and need proper medical attention. The providers at Inspired Health are happy to join you on your health journey!

Foods + habits to AVOID to minimize gas and bloating include:
  • Overeating + Under chewing
  • Spicy, fried food 
  • Beans
  • Lactose 
  • Chewing gum
  • Smoking
  • Long-term use of medications for relief of cold symptoms
  • Sorbitol, mannitol or Maltitol 
Changes you can make to lessen gas production:
  • Slow down while eating: no screens, chew your food thoroughly, enjoy!
  • Minimize fluid intake while eating (to help support the concentration of stomach acid and enzyme production)
  • Move your body! Walking and regular exercise helps your gut work more effectively
  • Walking after eating 
  • Implement natural remedies such as herbs and tea into your daily routine
  • Support your health by eating right and exercising regularly! 

If you find your gas production and abdominal discomfort is persistent, seek the help of a medical professional. Additionally, a few years back we touched on this topic in a post titled: Digestive Health: The Key to Optimal Wellness and we asked…. 

Do you struggle with your digestive health and have symptoms of – Gas, Bloating, Constipation, Diarrhea, Abdominal Pain, Reflux, Nausea? 

Our experts at Inspired Health are able to troubleshoot your symptoms and offer you relief through a plan designed especially for you.

You are not alone!

Our practitioners are experts in the field of Functional Medicine and specialize in gastrointestinal health, autoimmune disease and lifestyle counseling.


We are available for in person and TeleHealth appointments.

By connecting Functional Medicine with Ancestral principles, we are able to utilize evidence-based modern science, lab testing and technology, alongside nutrition, herbal and lifestyle approaches to address the root cause of disease. This 360° analysis of your health guides the creation of a customized regimen specifically tailored for you, moving you along your path towards inspired health. More on how we work here.

Be sure to visit our online store of natural supplements at The Inspired Health Apothecary to begin your path toward hormonal balance and good health this season and the next!

Inspired Health Apothecaryis a Bend, OR brand and boutique with a mission to provide high quality physician grade natural supplements you can trust! All of our supplements are: Physician Grade, Gluten free, Allergen and Heavy Metal Free.

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1 “Gas: Beat The Bloat – Brigham and Women’s Hospital.” -hub/special-topics/gas-beat-the-bloat

2. “8 Ways to Overcome Belly Bloating | The Chopra Center.” 8 Mar. 2018,