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Beat the Bloat

Updated: Nov 30, 2019

When your belly is bloated, distended to the neighbor's house (it feels like it) and your pants are tight, border line cutting off your circulation, you want relief ASAP.

It's really hard to feel sexy when someone asked you earlier in the day if you're pregnant. Has this ever happened to you?

What causes bloat?

  • Poor food choices (junk foods)

  • Food sensitivities or food allergies

  • Overeating

  • Eating too quickly

  • Too much fiber

  • Cruciferous vegetables

  • Chronic stress (Gut & brain are interlinked, stress impairs digestion)

  • Bacteria overgrowths or infections especially after feeding them carbs or sugar

  • Constipation

  • Die -off if you're doing a gut healing protocol

There was a time where I was often carrying around an air baby. This was partly due to my fructose and lactose intolerances. I was diagnosed with IBS in my 20's. My symptoms would come and gone thru the years.

Earlier in 2018 I started having gas after eating and constant bloat. I was eating 80% whole foods with lots of veggies/fruits so I wondered if I was overdoing the fiber. This is easy to do with IBS.

I listened to a functional medicine doctor talk about SIBO. I suspected I suddenly had it. I asked my regular family doctor to refer me out to a GI specialist. I wanted a hydrogen breath test which is required to diagnosis SIBO. No surprise at all, I tested positive.

It's important to work with a practitioner to get a customized protocol because SIBO is stubborn and often relapses are common. There is a lot of information on the internet to beat SIBO and it may not be right for your unique body and co-conditions.

I was able to rid my SIBO in 3 months and it hasn't relapsed and it's been 1.5 years. Unfortunately, its more common for people to relapse. I credit this to knowing what to do to prevent SIBO and making gut health a priority.

NOTE - an antimicrobial protocol is necessary to rid SIBO, diet alone doesn't work.

The SCD, Bi-Phasic or Low Fodmap dietary protcols are helpful for IBS or SIBO. The Monash University appl lists out specific amounts and servings for fodmaps.. I highly recommend it.


  • Gaia "Gas & Bloating" supplements

  • Atrantil for anyone with IBS who suspects SIBO. You can order it online by going to their website,

  • Peppermint (encapsulated gels) work wonders. If you have IC your bladder could react negatively.

  • Peppermint essential oils. I'm a DoTerra fan, you can rub on lower ab mixed with carrier or coconut oil.

  • Fennel seeds with meals.

  • Ginger or ginger tablets (you can buy at Sprouts or Whole Foods)

  • Sipping peppermint tea.

  • Activated Charcoal (absorbs gas): up to 2 every 2-3 hours, away from meals/supplements/medicines, if possible (absorbs nutrients too). Beware though it can cause constipation and darkened stool.

  • Simethicone: “Gas X” (breaks gas into smaller bubbles, does not remove gas) - follow label dosing

  • Iberogast’: 20 drops with meals or as needed, &/or 20-60 drops at bed.

  • Yoga poses

  • Deep breathing to calm the nervous system

If you'd like help identifying the root cause for your IBS or suspected SIBO please get in touch. HERE

Happy Health!


Integrative Nutrition Health Coach

Inside Out Wellness with Julie


The information on this site is not intended to diagnose, treat, cure, or prevent any disease or be medical advice.

©Copyright 2019 | Inside Out Wellness with Julie, LLC | All Rights Reserved.

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