What Really Causes Bloating?

Bloating is one of the most common digestive complaints, but it’s rarely caused by just one thing. For some, underlying digestive issues like IBS, IBD, or SIBO play a role. Others may be more sensitive to certain foods such as lactose, gluten, or high-FODMAP ingredients. Medications can also affect gut motility and microbiome balance, sometimes leading to uncomfortable swelling or gas. Stress is another big factor, through the gut-brain axis, it can directly disrupt digestion and make symptoms worse.

The truth is, bloating usually comes from a combination of triggers rather than one single culprit. That’s why the best approach isn’t simply cutting out foods at random, but instead working to identify your personal root causes and addressing them in a way that leads to long-term relief.

Five Expert Tips for Better Gut Health

When it comes to supporting your gut, just a few small consistent habits can make a big difference. Here are five strategies that our dietitians recommend most often:

Eat More Plants

A diverse plant-based diet is one of the best ways to nurture your microbiome. Fruits, vegetables, whole grains, nuts, and seeds all provide unique fibers and polyphenols that feed beneficial bacteria. Research suggests aiming for around 20–30 different plant foods per week, but it’s less about perfection and more about variety over time.

Add Fiber Gradually

Fiber is crucial for digestion, blood sugar balance, and microbiome health, but too much too quickly can lead to gas and bloating. The key is to increase slowly, adding an extra serving of vegetables, beans, or whole grains here and there, while staying well hydrated to keep things moving comfortably.

Include Fermented Foods

Fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso introduce probiotics that help balance your gut bacteria. They also bring flavor and variety to meals, which makes it easier to eat them regularly. Even a small daily portion, like yogurt at breakfast or kimchi with dinner, can make a difference.

Stay Hydrated

Water supports every part of digestion, from breaking down food to moving waste through the intestines. Even mild dehydration can worsen constipation and bloating. Keeping a water bottle handy and sipping throughout the day is one of the simplest ways to keep your gut happy.

Manage Stress and Sleep

The gut and brain communicate constantly through the gut-brain axis. Stress and poor sleep can disrupt digestion, while better rest and stress management can make your gut more resilient. Simple practices like a short walk, breathing exercises, or a calming nighttime routine can support both your mental and digestive health.

Your Gut Deserves Care That Lasts

Your gut isn’t just about digestion! It’s the foundation of your energy, mood, hormones, and long-term health. Instead of chasing quick fixes or trendy fads, the real results come from simple, consistent habits: eating a variety of plants, building up fiber slowly, including fermented foods, staying hydrated, and managing stress in ways that best fit your life.

At Berry Street, we know how confusing gut health advice can be. That’s why we focus on helping you uncover your unique triggers, support your microbiome, and build a personalized plan that feels doable and sustainable…not restrictive.

Are you ready to feel better from the inside out? Book your personalized gut health session with a Berry Street dietitian today and take the first step toward lasting relief.

Frequently Asked Questions

What foods cause bloating?

Bloating can be triggered by many things, like high-FODMAP foods (garlic, onions, beans, apples), carbonated drinks, or even eating too quickly. Everyone’s triggers are different, which is why tracking your symptoms and working with a dietitian can be so helpful.

Are probiotics necessary for gut health?

Not always. While probiotics can support gut balance, especially after antibiotics or in certain digestive conditions, they’re not a one-size-fits-all solution. Many people do just as well focusing on a diverse, fiber-rich diet that naturally feeds good bacteria.

How much fiber should I eat daily?

Most adults need around 25–380 grams of fiber each day, but most people fall short. Start slow and increase gradually to avoid discomfort, pairing fiber with enough water to keep digestion moving.

Does stress really affect digestion?

Yes! Stress directly impacts the gut-brain axis. High stress can alter gut motility, increase sensitivity, and even change your microbiome. Managing stress through sleep, mindfulness, or gentle movement can reduce flare-ups and improve digestion.

How long does it take to improve gut health?

It depends on your starting point and consistency. Some people notice changes in a few weeks when they add fiber or fermented foods, while deeper microbiome shifts can take months. Think long-term lifestyle, not overnight fixes.

How can I improve my digestion and gut health?

Focus on variety: eat more plants, add fermented foods, stay hydrated, move your body, and manage stress. Simple daily habits create the strongest foundation for lasting gut health.

How do I reset my gut and digestive system?

There’s no magic reset button, but supporting your gut with balanced meals, hydration, sleep, and stress management can feel like a reset over time. Avoid extreme cleanses or detoxes, and instead aim for sustainable changes that nurture your digestion and overall well-being.