Still Bloated? It’s not always about the food!

You’ve tried cutting out gluten. Then dairy. Then coffee. But the bloating? Still here. Still showing up after meals, in the morning, or when you're stressed.

Here's the thing: not all bloating is about what you eat. Sometimes, it’s about how your body’s functioning beneath the surface.

The gut-stress connection is real. Your gut isn't just a digestive machine. It's deeply connected to your brain through the gut-brain axis: a two-way communication system that allows mental and emotional stress to impact gut function. When you're stressed, your body activates the hypothalamic-pituitary-adrenal (HPA) axis, releasing cortisol. Cortisol slows gastric emptying, alters intestinal motility, and even increases intestinal permeability ("leaky gut").

A 2013 study published in the Journal of Physiology and Pharmacology found that psychological stress can alter the composition and function of the gut microbiota within hours. Meanwhile, a 2020 paper in Nature Reviews Gastroenterology & Hepatology explains that stress affects the gut mucosa, immune system activity, and enteric nervous system, all contributing to bloating and discomfort.

Stress depletes the nutrients your gut needs. Chronic stress doesn’t just slow digestion. It also depletes micronutrients like magnesium, B vitamins (especially B6 and B12), and Vitamin C, all of which are critical for enzymatic reactions involved in digestion, neurotransmitter balance, and immune regulation.
Vitamin B6, for instance, is a cofactor for over 100 enzyme reactions, many of which are involved in metabolising amino acids and maintaining healthy nervous system function. Vitamin B12 supports red blood cell formation and neurological function, and low levels have been linked to gut dysbiosis and inflammatory bowel symptoms.
                                            
Poor absorption creates a cycle of deficiency. Even if you're eating nutrient-dense meals, your gut might not be absorbing them properly. Stress reduces the secretion of stomach acid (HCl) and digestive enzymes, both essential for breaking down food and assimilating nutrients. Without proper digestion, large food particles may ferment in the gut, leading to gas, bloating, and discomfort.
A 2015 study from the American Journal of Physiology shows that stress reduces the expression of tight junction proteins in the intestinal lining, impairing barrier function and increasing gut permeability. This allows inflammatory compounds to leak into the bloodstream, further disrupting digestion and nutrient absorption.

It's not about restriction. It's about restoration. Elimination diets can be helpful for identifying triggers. But for many people, restriction leads to more stress and worsens the underlying problem. A more effective approach is to restore balance: rebuild depleted nutrients, support digestion, and reduce inflammation.

This might include:

•    B-complex vitamins to support enzymatic function and stress resilience
•    Vitamin C and E to protect gut tissue from oxidative damage
•    Adaptogens like ashwagandha to regulate the HPA axis
•    A regular eating routine to align with your gut’s circadian rhythm

So, if you’re still bloated... Don’t be too hard on yourself. It might not be about your choices at all. It might be about what your body’s been missing while you were busy trying to do everything right.

Stay curious. Stay kind to yourself. We’re here to help make wellness feel a little less overwhelming, and a lot more rooted in what actually works.
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References:
•    Moloney RD et al. (2013). Stress and the microbiota-gut-brain axis in visceral pain: relevance to irritable bowel syndrome. J Physiol Pharmacol.
•    Carabotti M et al. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Ann Gastroenterol.
•    Chrousos GP. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology.
•    Galland L. (2010). The gut microbiome and the brain. Journal of Medicinal Food.
•    Camilleri M. (2020). Leaky gut: mechanisms, measurement and clinical implications in humans. Gut.