Why You’re Always Bloated and What to Do About It
If you’ve ever felt like you’re carrying a balloon in your belly after eating, struggled to button your jeans by evening, or wanted to hide under loose clothes because your stomach feels tight and swollen… you’re not alone.
Bloating affects millions of people daily, and it’s not just annoying. It can be uncomfortable, painful, and incredibly frustrating when you’re doing “all the right things” but still feel off.
Here’s the truth:
Bloating isn’t just about what you eat — it’s about how your digestion is functioning. Want to understand how your gut actually works? Check out this beginner’s guide to gut health to build a stronger foundation.
🔍 Why Am I Always Bloated?
Your digestive system is a team effort. The liver, gallbladder, pancreas, and small intestine all work together to help you digest food, absorb nutrients, and eliminate waste.
If just one of these organs is out of sync, the whole system suffers and bloating is often the first red flag.
Let’s break down the root causes of bloating, how to spot which organ might be struggling, and what you can do to finally fix it.
💣 1. Small Intestine Dysfunction (SIBO & More)
Your small intestine is where 90% of digestion happens, but when bacteria overgrow (a condition called SIBO, or Small Intestinal Bacterial Overgrowth), gas and bloating take over.
🚩 Signs it’s your small intestine:
- Bloating or gas shortly after eating (especially fibrous foods)
- Feeling “pregnant” after meals
- Probiotics or fiber make symptoms worse
✅ How to fix it:
- Try a short-term carnivore diet (meat and fat only) to starve bad bacteria
- Do a 24-hour fast once a week to help reset the gut
- Use natural antimicrobials (like oregano oil and garlic)
- Drink hydrogen water to support gut healing
💣 2. Sluggish Liver & Gallbladder
These two work as your body’s fat-processing and detox team. If they’re congested, bloating especially on the right side under your ribs, often follows.
🚩 Signs it’s your liver or gallbladder:
- Bloating + burping after eating fats
- Right-side rib discomfort or tightness
- Floating, greasy stools (fat malabsorption)
✅ How to fix it:
- Eat bitter foods: arugula, radicchio, dandelion tea
- Cut alcohol and processed foods
- Try castor oil packs or coffee enemas (for deeper detox support)
- Consider bile salts or ox bile if fats trigger bloating
💣 3. Overworked Pancreas
Your pancreas produces digestive enzymes and insulin. If you’re constantly eating sugar or carbs, it becomes overworked and sluggish.
🚩 Signs it’s your pancreas:
- Greasy, floating stools
- Fatigue or blood sugar dips after eating
- Bloating after carbs or fatty foods
✅ How to fix it:
- Cut back on refined carbs and sugar
- Take digestive enzyme supplements
- Vary your fasting windows to give it a break
- Add fermented or enzyme-rich foods like kimchi or sauerkraut
🥵 Think you’re eating healthy but still bloated?
Some foods can sneakily upset your gut — but there’s a way to reset.
Grab my free 7-Day Gut Reset Plan and learn how to calm your digestion, reduce bloating, and feel lighter in just one week.
💣 4. Gut Inflammation & Food Sensitivities
Bloating can also be a response to chronic gut inflammation or trigger foods like dairy, gluten, or artificial sweeteners.
🚩 Signs it’s a food trigger:
- Bloating every time you eat certain foods (even healthy ones)
- Bloating after protein bars, dairy, or keto snacks
- Digestive flare-ups when introducing new foods
✅ How to fix it:
- Eliminate common irritants (dairy, gluten, sugar, alcohol, corn fiber)
- Support gut lining with bone broth or collagen
- Try gentle abdominal massage (especially under your ribs)
⚡ The Fastest Way to Stop Bloating (Right Now)
Feeling bloated as you read this? Try this:
- Stop eating fiber temporarily (focus on eggs, broth, cooked meat)
- Drink ginger or peppermint tea
- Gently massage your stomach (focus on gallbladder/liver area on the right, pancreas on the left)
- Try a 24-hour fast to reset your digestion
These quick strategies help reduce gas and allow your digestive system to catch up.
🔁 Your Long-Term Bloating Recovery Plan
The real fix comes from consistency and healing not quick hacks. Here’s a simple timeline:
Week 1–2: Reset
- Start intermittent fasting (16:8)
- Eliminate top triggers
- Eat easily digestible foods (cooked veggies, lean proteins)
- Begin gallbladder massage daily
For Week 3–4: Identify
- Slowly reintroduce foods
- Watch how your body responds
- Add digestive support (enzymes, apple cider vinegar)
Week 5–8: Rebuild
- Continue fasting and gut-friendly eating
- Add in fermented foods, bitter greens, and adaptogens
- Practice consistent meal timing
- Monitor progress and stay flexible
🧠 Stress = Bloat
Even if your food is perfect, chronic stress will ruin digestion.
Elevated cortisol leads to poor bile flow, sluggish detox, and fluid retention around the belly.
✨ How to reduce stress-related bloating:
- Deep breathing, nature walks, grounding
- Get at least 7–8 hours of sleep
- Try adaptogens like ashwagandha or Licorice Root
🧠 When to See a Doctor
Sometimes feeling bloating needs deeper support. See a provider if you experience:
- Ongoing pain
- Blood in stool
- Severe weight changes
- Fatigue or nutrient deficiencies
🥗 Final Thoughts
Feeling bloated is your body’s alarm system and trying to get your attention.
By supporting your liver, gallbladder, pancreas and gut, you give your “digestive dream team” the chance to heal, reset and work the way it’s meant to.
✅ Small wins = Big changes.
Start with one fix from this guide today and keep going.
💬 What’s your next step?
Drop a comment and let me know which part of your digestive system might need support.
Or forward this to someone who’s always bloated, they’ll thank you.
