So, you finally conquered your acid reflux. You discovered that low stomach acid rather than excess acid was the real culprit, and increasing acidity with the reflux inhibitor did the trick. No more heartburn, no more reflux. Victory is yours, right?

Except… Now you’re bloated. Like, we’re talking about thet “Why do I look six months pregnant after eating a salad?” kind of bloated.

If this sounds familiar, you’re not alone and it’s something that’s come up recently in our private client Facebook group (which you can join here if you’re an existing customer). A lot of people who successfully manage their reflux end up dealing with persistent bloating, gas, and digestive discomfort. The good news? You don’t have to just live with it. It’s all about dealing with one thing at a time. We got you through the heartburn and we’ll get you through this! So let’s start with why this happens and what you can do about it.

Why Am I Still Bloated?

Fixing acid reflux doesn’t always mean your digestion is running at 100%. Here are a few reasons bloating might still be an issue:

1. Your Gut Bacteria Are Out of Whack: If you’ve had reflux for a while, there’s a good chance your gut microbiome took a hit. Maybe you were on antacids for years - like many of our clients -  or you just didn’t have enough stomach acid to break down food properly. Either way, an imbalance of gut bacteria can lead to bloating.
2. You’re Eating Too Fast: It’s easy to inhale a meal when you’re busy (or it’s just too delicious!), but digestion starts in the mouth. Your stomach and intestines have to work overtime to break things down if you don’t chew your food properly, causing gas and bloating.
3. You’re Eating the Wrong Foods for Your Gut: Even healthy foods can cause bloating if your gut isn’t happy. Cruciferous veggies (broccoli, cauliflower, Brussels sprouts), legumes, and high-FODMAP foods can trigger bloating, especially if your gut bacteria aren’t breaking them down efficiently.
4. You’re Not Producing Enough Enzymes: Stomach acid is just one part of digestion. Your body also relies on digestive enzymes to break down proteins, fats, and carbs. If enzyme production is sluggish, food sits in your gut longer than it should and this is a common cause of bloating.
5. You Might Have SIBO: Small Intestinal Bacterial Overgrowth (SIBO) is when bacteria that should be in your colon take over your small intestine. This shows up as bloating, gas, and discomfort. One thing to watch out for here is if your bloating is worse after eating carbs, as this is often associated with SIBO.

How to Beat the Bloat (Without Undoing Your Hard Work Beating Reflux)

You can get rid of bloating, you just need to figure out what’s causing it and address that directly. This can take some trial and error to work out, but stick with it and you’ll get there! You might even already be aware of your bloating triggers. Once those are identified, here are some easy and practical ways to feel lighter and more comfortable:

1. Slow Down and Chew Your Food

As simple as it sounds, this will make a big impact. Aim to chew each bite at least 20-30 times. This gives your digestive system a head start and reduces the work your stomach and intestines have to do. Bonus: It can also help with portion control.

2. Support Your Gut with the Right Foods

Your gut bacteria thrive on fiber and fermented foods, but only if your digestive system is ready for them. Try adding small amounts of gut-friendly foods like sauerkraut, kimchi, kefir, or yogurt. If raw veggies make you bloat, try cooking them first.

3. Try a Low-FODMAP Approach (Temporarily)

If your bloating is severe, a short-term low-FODMAP diet might help. This means cutting back on foods that ferment in your gut (like garlic, onions, apples, and beans) and slowly reintroducing them once your digestion improves. Take it step by step and see how you feel. Sometimes there might be 1 or 2 foods that are just a solid “no” going forward and that’s okay, food sensitivities are a real thing! But if you get from 10 down to 2, we’re winning.

4. Get Your Digestive Enzymes in Check

If you’re still feeling absolutely wiped out after meals, it’s a sign that you need more digestive enzymes to help break down your food more efficiently. You need a broad-spectrum enzyme like our digestive catalyst (and we’re not just saying that because we made it, check it out here) that supports protein, fat, and carb digestion.

5. Move Your Body (Even Just a Little)

Sitting all day doesn’t help digestion. Even a short walk after meals can reduce bloating by encouraging movement in your digestive tract. Yoga poses like “wind-relieving pose” (yes, it’s exactly what it sounds like, have a look here for a video tutorial) can also help.

6. Consider a Targeted Supplement for Bloating

Sometimes, even with the best diet and habits, bloating lingers. That’s where a well-formulated digestive support supplement can help. You have a few options here, our Bloat Control is an all-rounder that’s designed to ease post-meal discomfort with digestive enzymes, probiotics, and botanicals that support gut health. It’s not a quick fix, but it works with your body to promote better digestion over time. If you just want to stick with enzymes, you can go for the Digestive Catalyst we mentioned earlier.

The Final Gut Check

Getting rid of acid reflux (or even just on your way!) is a huge win, but if bloating is still hanging around it’s a sign your gut needs a just little more TLC. Focus on eating slowly, choosing gut-friendly foods, and supporting digestion with movement and enzymes. And if you need a little extra help on the supplements side, everything you need is linked above.

Your gut’s been through a lot, but it can bounce back. You just need to take the right approach and stay consistent. And if you need any help at all just send us a direct message for a 1:1 consultation on Facebook Messenger where we’ll be happy to help.

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