The Real Reason You’re Always Bloated (And What to Do About It)

If you wake up with abs but go to bed looking six months pregnant, you’re not alone.

Bloating isn’t just about “eating too much.” It’s about how your body is responding to what, when, and how you eat — plus stress, hormones, and digestion.

The fitness world loves to throw out buzzwords like “gut health,” but let’s strip it down to what actually matters.

1. You’re Eating Healthy… But Not Digesting Well

You can have the cleanest diet in the world — chicken, rice, veggies — and still feel awful if your digestion is off.

The issue isn’t the food, it’s your body’s ability to break it down.

Common reasons:

Eating too fast (you’re swallowing air and not chewing enough).
Overloading fiber or raw veggies.
Constant artificial sweeteners (zero-calorie drinks, gum, protein bars).
High protein intake with low hydration — your gut literally can’t keep up.

Fix it: Slow down. Cook your veggies. Stay hydrated. Try smaller meals more often for a week and see if digestion improves.

2. Your Macros Are Way Off for Your Body

People often blame carbs — but bloating can come from imbalanced macros.

Too much protein without enough carbs or fat slows digestion.

Too little sodium or water with high carbs causes fluid retention.

As I’ve seen firsthand — shifting from 300g to 175g protein and adding carbs can completely change your digestion, fullness, and look.

Your body needs balance, not extremes.

3. You’re Stressed, Even If You Don’t Feel It

Cortisol — your stress hormone — slows digestion, increases inflammation, and holds water.

You can be hitting macros perfectly and still look watery or bloated just from constant stress, lack of sleep, or caffeine overload.

Fix it:

Walk daily (10–15 minutes after meals is gold).
Keep caffeine under control.
Prioritize sleep — 7–8 hours actually matters more than you think.

4. Your Hydration and Electrolytes Are Out of Whack

Most people think bloating = water retention = drink less water. Wrong.

You retain water when your sodium, potassium, and water balance is off.

Low sodium intake causes your body to hold water. High sodium without enough water does the same.

Aim for around 4–6g of sodium per day (especially if you train hard and sweat a lot), and get electrolytes in daily.

5. You Might Have Mild Food Sensitivities

You don’t need to “cut everything.” But if you notice consistent bloating after certain foods, pay attention.

Common culprits:

Dairy (especially whey concentrates and milk).
Wheat or gluten (varies by person).
Artificial sweeteners (sucralose, sorbitol).
High-FODMAP foods like onions, beans, and apples.

Try removing one at a time for 7–10 days before blaming your whole diet.

6. Poor Bowel Movement

Unsexy truth: you can’t fix bloating if you’re constipated.

If you’re not going daily — or if it’s inconsistent — that’s the first thing to address.

Fix it:

Hit 25–35g fiber per day (from real foods, not powders).
Add magnesium glycinate before bed.
Drink at least 1 gallon of water.
Move your body every day.

✅ Bottom Line

Bloating isn’t random — it’s feedback.

Your gut is telling you something’s off with digestion, stress, balance, or hydration.

You don’t need detox teas or gut cleanses — you need awareness, consistency, and smarter nutrition.

Dial in your habits for 7 days — slower meals, balanced macros, proper hydration — and your “bloating problem” might disappear without supplements or guesswork.

Tommy's Take by Tommy Pomatico 11/3