Why You Feel Bloated — And What To Do About It with Dr. Anthony Balduzzi

Mar 9, 2026

They unpack what bloating really signals and when it may need medical attention. Conversation covers how microbiome, meal complexity, and eating speed shape post-meal discomfort. Practical topics include common food culprits, simplifying meals to find triggers, meal order tricks, chewing and walking for better digestion, and food-based probiotics and digestive aids.

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ANECDOTE

Anthony's Carb Experiment Found Tubers Beat Rice

Anthony tested carbs personally and found tubers suit him better than rice.
He still eats rice socially but builds his routine around potatoes and tubers that cause less bloating.

ADVICE

Contain Starches To One Meal

Limit starches and keep them to a single meal to reduce bloating.
Dr. Anthony Balduzzi suggests reserving starches (rice, pasta, potatoes) mainly for dinner and after strength training days.

ADVICE

Chew 20 To 30 Times And Slow Your Eating

Chew more and slow down to reduce digestive stress and bloating.
Dr. Anthony Balduzzi recommends 20–30 chews per bite, put utensils down between bites, and stop at ~80% full.

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Bloating can make you feel heavy, uncomfortable, and completely off. In Episode 280, Dr. Anthony Balduzzi breaks down what bloating actually means, why it happens, and how to start reducing it by understanding your body instead of just masking the symptoms.

He explains how food choices, meal complexity, eating speed, digestive stress, microbiome health, and even the order you eat foods can all shape how your body feels after a meal. You’ll also hear practical strategies to help you identify your biggest triggers and build meals that leave you feeling lighter, cleaner, and more energized.

If you’ve been dealing with regular bloating, sluggish digestion, or that “too full” feeling after eating, this episode will help you simplify your approach and listen to the feedback your body has been giving you all along.

Rate & Review: If this episode helped you think differently about your digestion and your health, please take a moment to rate and review the podcast. Your support helps us reach more fathers who need practical, trustworthy guidance to get healthy and stay strong for their families.

Join the Fit Father Community: If you want accountability, structure, and a brotherhood of men getting healthier together, join us inside the Fit Father Project. We’ll help you simplify your nutrition, improve your workouts, and build a body that feels strong, lean, and energized for the long haul. www.fitfatherproject.com

Key Takeaways

Bloating is body feedback
Symptoms vs root causes
Personalized food triggers
Healthy foods can bloat
Simpler meals create clarity
Starches as common culprits
Chewing improves digestion
Walk after bigger meals
Fruit-first can help
Stop eating when bloated
Return to anchor meals
Probiotic foods matter

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