Is It Bloating or Constipation?
Holly Bradich - August 2022
I'm Holly Bradich, a functional nutritionist with a BSc in nutrition and a BA psychology.
Using the latest in digestive health and microbiome science, I empower women to not only banish bloating and optimize their gut health, but feel happier and more energized than they have in years.
The number one complaint I hear from women is bloating, but oftentimes it's not bloating; it’s actually constipation.
They’ve been told by their doctor to eat more fibre and drink more water, but it doesn’t help.
In fact, sometimes the fiber makes them feel worse!
They’re sick of looking 6 months pregnant every time they eat, and having to avoid all their favourite foods.
If this is you, let’s take a deeper dive into what’s really going on.
Is it bloating or constipation?
If you're not having at least one, full, complete and well formed bowel movement per day, you're constipated. Even if every other day is normal for you. This includes going daily but passing only small, hard pellets.
Constipation will make you look bloated, so it's important to distinguish between the two.
There are many causes of constipation including gut bacteria imbalances (especially infections and methanogens, which are more common with age).
Odds are you’ve tried laxatives, probiotics and fibre, but you still can't have daily bowel movements.
This is likely due to one of the following, or a combination of several:
gut bacteria imbalances (dysbiosis): including too much bacteria in your small intestine (SIBO), infections and microbes called methanogens, which are more common with age
When it comes to dysbiosis, probiotics alone simply aren’t enough.
stress and mental health: your brain and gut are constantly communicating
side effect of medications including antacids, antihistamines, antibiotics and antidepressants
pelvic floor dysfunction
dehydration and diets low in fibre and high in processed foods
shifts in hormones, including PMS, postpartum and menopause
food sensitivities and leaky gut
If you’re having a complete bowel movement every day, it could be bloating.
Chronic bloating can be caused by many of the issues above as well as digestive deficiencies which include low stomach acid and digestive enzymes and low bile.
Why aren’t probiotics and fibre working?
Do probiotics make you feel worse? Or maybe you don’t notice any difference at all?
That’s because there’s more to gut health than just popping a probiotic.
Your diet, stress levels, sleep, sex hormones, thyroid health and so much more impact your digestive health.
When it comes to probiotics, it’s not a one-size-fits-all approach.
In fact, the wrong probiotic at the wrong time could actually make you more bloated and constipated, can cause heartburn or even loose stools.
For people with chronic gut issues such as bloating and constipation, there is often a significant dysbiosis happening - a bacterial and/or fungal imbalance or overgrowth.
Probiotics can be helpful, but it’s critical to first kill off whatever bacterial overgrowths or infections are present before taking a probiotic. This is why I use a personalized, 4 step (4R) protocol for gut healing with each client. Read more about the 4R protocol on my blog here.
When it comes to chronic gut issues, people tend to fixate on diet and supplements like probiotics to fix them, without addressing the basics.
Are you taking time to slow down and rest? Do you include practices to help you feel calm such as meditation, deep breathing or time in nature?
Are you able to say no when you're feeling overwhelmed and stressed, and just take some time for yourself?
Do you cook your meals from scratch and sit down and eat them slowly and mindfully?
Are you getting 7-8 hours of restorative sleep every night?
Do you have a good support system that you can turn to when you're stressed or need support?
These are foundational healthy habits that are crucial for optimal gut health; yes, diet and supplements are important, but these foundational pieces are critical for gut healing and regular bowel movements.
Why can’t my doctor help me with my gut issues?
Doctors are very important and can save your life, but unfortunately they're not great at supporting people with chronic conditions including chronic digestive issues.
It's important to get testing if your doctor thinks it's necessary, to rule out more serious digestive concerns, but if they tell you it's IBS, it's time to seek additional support.
There are treatable root causes of IBS including gut bacteria imbalances, that aren't widely recognized by the medical community yet. This is because the science is fairly new (the last 20 years or so) and hasn't yet been integrated into the teachings of medical schools.
If you're feeling frustrated and overwhelmed with your gut symptoms, I can help.
I've worked with hundreds of women to help them banish bloating, constipation, heartburn and food sensitivities, boost their mood, metabolism and energy and finally enjoy food again!
I create personalized gut healing protocols based on the lastest gut microbiome science and stool testing. These protocols are safe and effective and will get you feeling better faster than trying to DIY.
Keep in mind, gut healing is a journey; it does take time, but many of my clients are able to banish bloating and constipation and start feeling better in as little as 1 to 3 months.
Ready to get started?