Bloating is the feeling of abdominal fullness, pressure, visible distension, tightness, or trapped gas that can occur when digestion, intestinal motility, gut fermentation, fluid balance, bowel transit, or gut-brain signaling becomes disrupted. It may appear after meals, late in the day, during constipation, with rapid eating, during large meals, when fiber intake changes too quickly, or when the gut microbiome is adapting to new foods. Bloating is not always caused by excess gas alone. Research shows that abdominal distension can involve gas volume, visceral sensitivity, altered motility, delayed transit, impaired gas handling, stool retention, fermentation of poorly absorbed carbohydrates, changes in intestinal microbiota, abdominal wall reflexes, and gut-brain signaling. In a whole-food plant-based pattern, bloating is often connected to the speed of fiber transition, the amount of beans, lentils, cruciferous vegetables, resistant starch, whole grains, raw vegetables, or fermentable carbohydrates added at one time, and the ability of the gut microbiome to adapt. Fiber is important for bowel function, short-chain fatty acid production, microbial diversity, stool bulk, and epithelial barrier support, but a sudden increase can increase fermentation before the microbiome has adjusted. Legumes, whole grains, vegetables, fruits, mushrooms, nuts, and seeds contain fermentable fibers and resistant starches that gut bacteria convert into short-chain fatty acids such as acetate, propionate, and butyrate. These compounds support colonocyte energy metabolism, gut barrier signaling, immune balance, and metabolic regulation, but fermentation can also produce temporary gas. Bloating may also be linked to refined foods, fried foods, oils, high-fat meals, dairy, meat-heavy patterns, artificial sweeteners, emulsifiers, additives, low fluid intake, low potassium intake, low magnesium intake, low physical movement, constipation, stress-related gut-brain signaling, irregular meal timing, and eating too quickly. A P53 Nutrition approach uses no oils, no meat, no dairy, no toxins, and 100% whole-food plant-based foods while focusing on gentle digestive pacing. Support includes cooked vegetables, well-rinsed legumes, smaller portions of beans and lentils at first, gradual fiber increases, potassium-rich fruits and vegetables, magnesium-rich legumes, greens, seeds, and whole grains, hydration, low-sodium meals, and simple whole-food combinations. The goal is to support motility, microbial adaptation, epithelial barrier integrity, short-chain fatty acid signaling, bile flow, pancreatic enzyme demand, balanced fermentation, and stool regularity. Foods are selected for fiber, resistant starch, polyphenols, minerals, water content, and plant chemistry that supports digestion without oils, dairy, meat, refined sugar, artificial sweeteners, emulsifiers, or additive-heavy processed foods.