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The Top 3 Reasons For Bloating and How to Beat It Naturally
Struggling with daily bloating? Discover the top three root causes, from low stomach acid to hormone shifts, plus gentle natural ways to calm your gut.
Written and medically reviewed by Dr. Courtney Ranieri, ND, a licensed naturopathic doctor registered with the College of Naturopaths of Ontario (Reg. #3726). Last reviewed July 2026.
Bloating is one of the top concerns I see in clinical practice.
It's normal to experience bloating now and then, but when it becomes a daily or weekly occurrence, it's time to dig deeper. The good news is bloating doesn't have to be a daily annoyance.
1. You have low stomach acid or digestive enzymes
Low levels of hydrochloric acid (HCl) in the stomach is probably the most common cause of bloating I see. Stomach acid is essential to kill off harmful bacteria and break down, digest and absorb nutrients. Along with bloating, symptoms of chronic low stomach acid are heartburn, belching, gas, indigestion and low iron or B12. The most common cause is chronic stress. Digestive enzymes are also key: suboptimal levels leave undigested food in the gut, which bacteria ferment, causing gas.
2. You're eating foods that don't work with your gut
Food intolerances and sensitivities can cause inflammation, gas and bloating. Common sensitivities include wheat/gluten, dairy, soy, corn and legumes. An elimination diet or Food Sensitivity Testing can help. FODMAPs (fermentable sugars in foods like onions, garlic, apples, broccoli, beans and grains) can also cause gas and bloating in those with impaired digestion or SIBO. A key indicator is that bloating gets worse as the day goes on.
3. Your hormones are causing bloating
If you feel more bloated at certain times of the month, you're not alone. PMS bloating occurs due to fluctuations in estrogen and progesterone. Excess estrogen or a low progesterone ratio can cause bloating by influencing sodium and fluid retention, along with breast tenderness, water retention and anxiety.
How to beat the bloat naturally
- Test for food sensitivities, low stomach acid and bacterial overgrowth so you can treat the root cause.
- Consider supplements with your ND, like Betaine HCl, bitters and digestive enzymes, plus botanicals like peppermint, fennel, chamomile and dandelion.
- Feed your good bacteria with probiotics; strains like Bacillus coagulans and Lactobacillus plantarum have been shown to reduce bloating.
- Decrease stress with deep breathing, meditation, exercise and yoga.
- Get moving to keep the bowels moving and release excess fluid.
- Rebalance hormones for PMS-related bloat.
- Look to magnesium, which has been shown to help decrease PMS symptoms including bloating.
Book your gut health discovery appointment now.
Always check in with your Naturopathic Doctor or other health care provider before starting any treatments or making changes to your healthcare plan.
About the author
Dr. Courtney Ranieri, ND is a board-licensed naturopathic doctor and the founder of Somewhere Health. She earned her Doctor of Naturopathic Medicine at the Canadian College of Naturopathic Medicine in Toronto and holds an Honours Bachelor of Science from the University of Western Ontario. Her clinical focus spans hormonal health, fertility, digestion, and women's health, with advanced training in pelvic floor therapy and integrative fertility care.
