How to Stop Bloating: Identifying the Root Cause and Effective Solutions

Bloating is a common complaint that can have many underlying causes. Let’s  see an overview of the potential root causes of bloating and how to address them through diet, lifestyle changes, and targeted interventions.

Examining the Digestive System as an Interconnected Team

Bloating should not be viewed as just a problem with the intestines. Rather, it reflects an imbalance in the interconnected “team” of digestive organs: the small intestine, liver, gallbladder, pancreas, and common bile duct.

Although we feel bloating in the gut, the root cause could originate in any of these organs. To stop bloating for good, we need to identify and resolve dysfunctions in this network of organs.

Potential Causes of Bloating in Key Organs

Small Intestine

  • SIBO (small intestinal bacterial overgrowth) – too much bacteria in the wrong part of the small intestine. Eating fiber causes bloating.


  • Congestion and toxicity – the liver gets overwhelmed by toxins and cannot properly process fats and detoxify.


  • Impaired fat digestion – the gallbladder cannot release enough bile to break down fats, leading to bloating.
  • Toxicity – the gallbladder accumulates toxins from the liver, which are released and cause bloating during fat digestion.


  • Insulin resistance – overproduction of insulin causes intestinal inflammation and congestion.

Common Bile Duct

  • Blockages – inflammation and toxins prevent proper bile flow, causing a backup.

Lifestyle and Dietary Changes

So lifestyle and dietary are way to address the root causes of bloating in each organ:

For the Small Intestine:

  • Try intermittent fasting – fasting gives the intestines a rest, allows stem cell repair, and reduces bacterial overgrowth. Aim for 24 hour fasts 1x/week.
  • Eliminate fiber temporarily – for 1 week, try carnivore/zero carb and remove all plant foods. This starves bacteria and rests the intestines.
  • Take spore-based probiotics to rebalance intestinal bacteria.
  • Drink hydrogen water – rapidly repairs intestinal lining and rebalances gut bacteria.

For the Liver:

  • Eat more bitter foods – like dandelion greens, radicchio, and cholates to stimulate bile flow.
  • Avoid alcohol and unnecessary medications – major stressors for the liver.
  • Try intermittent fasting – gives the liver a break from processing food and helps cleanse it.
  • Do a liver detox – if severely congested, may need a more intensive liver cleanse.

For the Gallbladder:

  • Only eat good fats – avoid processed and rancid fats. Stick to coconut oil, olive oil, avocados.
  • Try a gallbladder flush – uses epsom salts and olive oil to purge built-up toxins.

For the Pancreas:

  • Follow a low-carb, anti-inflammatory diet – reduces demand for insulin.
  • Take berberine and cinnamon – supplements that improve insulin sensitivity.
  • Try intermittent fasting – gives pancreas a break from producing insulin.

For the Common Bile Duct:

  • Coffee enemas – can help dilate the bile duct and improve flow.
  • Castor oil packs – placed over the liver area, can also improve bile flow.
  • Take supplements like zinc and xenaplex – reduce inflammation in the duct.

Start with the Most Likely Culprits

Instead of trying to address everything at once, it can be helpful to start with the interventions most likely to address YOUR root cause of bloating based on your symptoms.

For example, if you bloat severely from eating veggies, focus first on healing your small intestine. If you notice bloating after fatty meals, start with improving your gallbladder function.

Bottom line – take it step by step, identify your likely weak points, and incorporate the diet and lifestyle changes that will support healing in those specific organs. With time and consistency, you can resolve the underlying imbalance causing your bloating.

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