The Science of Your Gut: 3 Easy Steps to Reduce Bloating, Improve Digestion, and Feel Better Today

KEYPOINTS

• 01

  Bloating has many causes, not just gas

  Dr. Amy Shah, a double board-certified physician in allergy, immunology and internal medicine, defines bloating as the belly being pushed out from the inside, or 'distension'. That can be caused by gas, stool when you're constipated, water retention, hormones (before your period and especially in menopause), medications, or a swollen intestinal wall. It all feels similar, which is why it's hard to tell what's going on.

• 02

  After a big week, you may be dealing with three things at once

  After a holiday or trip, Shah says you're often retaining water from travel, alcohol and salt, your gut microbiome is upset and producing gas, and you've eaten extra calories. You won't know how much of each until you reset. Water weight goes quickly, constipation should clear, and then any real weight change shows on the scale. Mel points out that nobody gains 7 to 10 pounds of fat in five days.

• 03

  Bloating can show up in surprising ways

  Signs include frequent burping, gas, constipation (gas can make it harder to pass stool), and fluid retention elsewhere: rings that won't fit, tight bracelets or shoes. Shah says what's happening in your intestines can be happening throughout your body. Mel realised that her swollen hands overnight and feet half a size bigger by evening might be related.

• 04

  Healthy raw cruciferous vegetables can make bloating worse

  Broccoli, cauliflower, Brussels sprouts and cabbage have sulphur compounds Shah calls powerhouses for reducing inflammation and cancer risk. But raw, they're full of hard-to-digest insoluble fiber. Suddenly eating lots gives gut bacteria too much work at once and creates gas, so when you're already bloated, skip the raw vegetable platter. Softer, well-cooked options like baby spinach are easier. She compares building fiber tolerance to marathon training: work up to it.

• 05

  Gum, sparkling drinks and eating fast add air and irritation

  Shah says chewing gum and fizzy drinks make you swallow air, and the sugar substitutes in most modern gum and diet sodas irritate gut bacteria. The digestive tract is 'one tube' from mouth to anus, so rushing meals and not chewing enough can start bloating before food reaches your stomach.

• 06

  Ibuprofen and other NSAIDs can cause bloating

  Ibuprofen, Motrin, naproxen and aspirin all belong to the NSAID family and share bloating as a side effect. Shah describes the 'perfect storm': a raw vegetable platter, several painkillers the morning after a party, and the week before your period, then waking up looking six months pregnant. Mel admits painkillers were her usual morning-after routine.

• 07

  Common triggers vary from person to person

  Shah's list includes artificial sweeteners, carbonation, dairy, gluten and a lot of sugar. She says about 68% of people worldwide are lactose intolerant. With gluten, preparation may matter: some people handle sourdough but not pizza. Her own triggers were gluten, dairy and sugar; others react to only one or two.

• 08

  An elimination diet is the gold standard, not food sensitivity tests

  Shah says that, as of 2023, there's no validated food sensitivity test. Allergy tests, such as for peanut anaphylaxis, are valid, but nothing beats removing suspect foods for one to four weeks and reintroducing them. A big reaction when a food comes back is your answer. Mel, who drinks whole milk and eats cottage cheese and skyr daily, realised she has no idea whether dairy affects her.

• 09

  Your gut needs rest overnight

  Shah says most Americans eat over about 16 hours a day. Citing the Nobel Prize-winning research on circadian rhythms and her figure that about 80% of body functions follow them, she recommends stopping food two to three hours before bed and fasting about 12 hours, such as 6 p.m. to 6 a.m. Late meals and late drinks disrupt sleep, overnight repair and the gut, so if you drink, do it earlier.

• 10

  Exercise and sunlight may be the 'best probiotic'

  Shah says gut bacteria respond to movement and morning light by producing short-chain fatty acids, which calm inflammation and support mood. She says it's what people try to get from pills. She also links the gut-brain connection to low mood, fatigue and odd cravings, noting that few doctors check gut health when patients report depression or anxiety.