Bloating, Constipation and Gas - Oh My!


While not quite as scary as Lions and Tigers and Bears, Bloating, Constipation, and Gas tend to cause all sorts of problems for the average person. Whether you suffer from chronic constipation or just occasional bouts of being stopped up, you’ve probably thought at some moment “Why am I so bloated?” or “Why am I so gassy?”. Well don’t fret – its normal and it is also preventable.


Bloating & Constipation


Why do we get bloated? There are a couple of reasons :


  • Inefficiencies at breaking down fatty foods can cause bloating. Constipation often follows when the body is not able to properly digest fats, which in turn slows down the digestive process and creates gas as the undigested food moves through the system.
  • Bacterial imbalance in the gut is responsible for much gas (and subsequent feelings of bloating). Constipation and gas often results when harmful bacteria override the intestinal tract. These bacteria produce gas as a by-product and can make life very uncomfortable. Incidentally, the harmful bacteria also create gas when killed (this will come up later).
  • For women, hormonal issues related to the amount of progesterone and prostaglandins can cause constipation. Laxative treatment or hormonal supplementation can help with this issue, but wait to try any hormonal supplementation until more basic things like probiotic supplementation are attempted. It should be noted that this type of bloating occurs particularly often for women using the birth control pill or during menopause.

    • What can I do to stop bloating?


    Constipation and bloating can be prevented by addressing the factors above. When it comes to fatty foods, artichoke leaf can be a particularly effective natural laxative. The chlorogenic acid in artichoke leaf helps the gallbladder contract, supplying bile to the small intestines. Bile is the body’s natural way to break down fat. Studies on artichoke leaf have shown that it decreases incidences of gas and bloating in those suffering from constipation (chronic and occasional).


    Digestive enzymes also help break down fat and certain types of carbs that create bloating. The natural supply of enzymes in our stomach diminishes as we get older (and if we eat less enzyme rich food like leafy greens) so supplementation can help. Look for a plant based enzyme (to avoid habituation by the body) that contains protease (for breaking down protein), lipase (to digest fats) and amylase (breaks down carbs). NOW foods makes an affordable and effective plant based enzyme.


    Finally, a probiotic supplement can be tremendously helpful in alleviating bloating. Constipation is often caused by the bacterial imbalances mentioned above, so supplementing with a probiotic can help your body win the war in your gut and restore your intestinal tract to a healthy balance, free of gas and bloating. Remember that when you first take a probiotic, those bacteria will crowd out the harmful bacteria and this process can produce more gas for the first few days, but then it will help solve the problem over the long-term.


    Of course some types of bloating are caused by structural issues instead of functional ones. A blockage in the intestines or bile duct could be to blame. If you don’t have luck solving this issue with the natural remedies for constipation above, you should consult your doctor. However, in many cases constipation relief and freedom from bloating can be found by following the tips above.