June 9, 2026

Ep 99 | Gut Health: Bloating and Constipation

Constipation and bloating are extremely common digestive complaints that often become “normal” for many people, especially women, despite being signs of deeper dysfunction. Healthy digestion should include regular bowel movements, proper gut motility, minimal bloating, and efficient digestion after meals. Chronic constipation, abdominal distension, gas, fermentation, and sluggish digestion can be linked to gut microbiome imbalances, poor bile flow, hormone dysfunction, blood sugar instability, stress, chronic inflammation, and impaired detoxification.

Poor bile production and sluggish gallbladder function can slow digestion and contribute to constipation, fat malabsorption, gallstones, and gut fermentation. When food sits in the digestive tract too long, bacteria and fungus feed on it, creating excess gas, bloating, abdominal pressure, and discomfort. Hormonal imbalances, chronic stress, blood sugar dysregulation, food sensitivities, microbiome overgrowth, and certain medications may all contribute to these digestive symptoms.

The episode also explores the relationship between serotonin and gut motility, the impact of restrictive diets and processed foods on the microbiome, and practical strategies for improving digestion naturally. Low FODMAP nutrition, antimicrobial herbs, digestive support, magnesium, bile support, blood sugar regulation, and lifestyle changes are discussed as tools that may help improve constipation and bloating.

Key Takeaways

Constipation and bloating are common but should not be considered normal.
Healthy digestion typically includes 2-3 bowel movements per day with minimal straining.
Chronic constipation can contribute to fatigue, discomfort, bloating, and poor digestion.
Bloating often results from poor digestion, fermentation, excess gas production, and microbiome imbalance.
Food sitting too long in the digestive tract may feed bacteria and fungus, increasing gas and abdominal distension.
Poor bile flow can slow gut motility and contribute to constipation and fat malabsorption.
The liver produces bile and the gallbladder releases it to help digest fats.
Chronic stress may reduce healthy bile production by shifting resources toward cortisol production.
Hormone imbalances and excess estrogen may worsen gallbladder dysfunction and constipation.
Blood sugar dysregulation and insulin issues may impair gallbladder contraction and digestion.
Gut microbiome imbalances may contribute to serotonin dysfunction and poor motility.
SSRI medications may affect serotonin balance in the gut and influence constipation.
Food sensitivities, processed foods, and seed oils may contribute to inflammation and digestive dysfunction.
Restrictive diets and poor food diversity may negatively affect the microbiome in some individuals.
Low FODMAP approaches may help reduce bloating and fermentation symptoms.
Magnesium, digestive enzymes, bile support, and targeted herbs may help improve digestion and motility.
Chronic digestive symptoms often require identifying and removing the underlying stressors or triggers.