Are you aware of the most common causes of bloating? You can’t button your pants because your belly feels so darn uncomfortable! Maybe you cannot stop belching, burping, and passing a lot of gas and have to isolate yourself from everyone! Bloating is an uncomfortable or painful feeling of pressure or fullness in your abdomen/belly.
Bloating can be accompanied by gas, discomfort, and abdominal distension (hello, tight pants!). Whether it’s an occasional annoyance or a persistent issue, the first step to relief is understanding why it happens. Let’s dive into the most common causes of bloating—and, more importantly, how to prevent it.
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Most Common Causes of Bloating
While you could be experiencing bloating for many reasons, several common culprits exist. In fact, some possible causes are completely normal, but there are also causes of bloating that might not be as common. Here are some of the most common causes of bloating.
1. You Ate Too Much
We’ve all been there – the fear of missing out (FOMO) at a feast, and we end up overeating! Or sometimes the food is just too good to resist. But when you overload your stomach, it stretches beyond its usual capacity, making you feel stuffed and bloated. Your stomach is about the size of your fist, so imagine what happens when you triple its workload. (Hint: discomfort.)
2. You Are Constipated
Constipation can cause bloating and abdominal pain. When things aren’t moving, bloating is inevitable. The longer waste lingers in your system, the more time bacteria have to ferment, creating excess gas. These symptoms are very common and will eventually disappear when you finally use the bathroom. However, if constipation is a frequent struggle, it might be time to up your fiber intake, hydrate more, or check in with your doctor.
3. You Ate Too Fast or Did Not Chew Well
You’re a busy woman who can conquer the world! But when it comes to eating, slow down, sister! Eating too quickly or not chewing properly leads to swallowed air and undigested food sitting in your gut, fermenting and producing gas. Take a deep breath, chew thoroughly, and enjoy your meal—you’ll feel the difference. So take a breath, engage in mindful eating, and enjoy your meal leisurely. Your gut will thank you!
4. You Are Lactose Intolerant
Do you find that If you have stomach pain, bloating, or diarrhea after consuming dairy products? If so, you might be intolerant to lactose, the milk sugar found in dairy products. The easiest way to determine if you are lactose intolerant is to pay attention to how your body reacts soon after consuming dairy foods. Or try switching to plant-based alternatives and see if your symptoms improve. Your gut will let you know if dairy isn’t your friend.
5. You Have Food Sensitivities
Food sensitivity or intolerances are prevalent causes of bloating. Certain foods tend to cause inflammation in the gut. Foods that are common culprits are beans, cruciferous vegetables (like cabbage, broccoli, and brussels sprouts), sugar in the form of fructose, lactose in dairy products, sorbitol in artificial sweeteners, and gluten. If you suspect food sensitivities, an elimination diet or a food sensitivity test could help pinpoint the problem. You can conveniently test at home through Test My Allergy, Check My Body Health, or schedule a visit with your doctor.
6. Your Hormones Are Fluctuating
Ladies, we know the struggle, let’s talk about the monthly PMS drama. Hormonal changes with estrogen (causes water retention) and progesterone (causes intestinal gas) during your menstrual cycle or associated with PMS or PMDD can cause bloating. Birth control and fertility medications can also impact digestion, so track your cycle and adjust accordingly.
7. You Have Symptoms From a Medical Condition
You could be suffering from bloating due to an underlying condition. Some medical conditions that increase your risk of experiencing bloating include Celiac Disease, ulcerative colitis, irritable bowel syndrome, diverticulitis, and Crohn’s Disease. If symptoms are frequent, painful, or severe, check in with your healthcare provider for proper testing and treatment.
8. You Are Swallowing Too Much Air
Raise your hand if you love a glass of sparkling water or soda! But those fizzy drinks can be trouble for your tummy. When you gulp down those carbonated drinks, you’re also swallowing air, which can get trapped in your gut, causing bloating. Drinking with a straw can also lead you to take in too much air. All that air ends up in your stomach, leading to bloating. So, sip cautiously and go easy on the bubbles to avoid a bloated belly.
9. You Are Stressed Out
Did you know that stress can also be a sneaky culprit behind bloating? We know life can get stressful, but don’t let the stress monster wreak havoc on your gut! When stressed, your body produces more cortisol, disrupting digestion and leading to bloating. This can affect the contractions of your gut muscles, leading to slower transit time and a buildup of gas in your intestines, causing bloating. Finding ways to de-stress (hello, yoga and deep breathing!) can help keep your gut happy.
10. You Have Fiber Overload
Eating high-fiber foods is essential for a healthy diet, but too much of a good thing can cause bloating. Fiber is great for digestion, but suddenly increasing your intake can overwhelm your digestive tract and cause bloating. Your body does not fully digest fiber, and when it reaches your colon, it gets fermented by the bacteria in your gut, producing gas as a byproduct. Ease into fiber-rich foods gradually, and balance them with plenty of water.
Figuring Out What Is Causing Your Bloat
Figuring out what is causing your bloating can sometimes be challenging. There are a few things for you to explore first. If you are experiencing sensitivity to certain foods, removing them or trying an elimination diet can help immensely.
However, consult with your doctor before making any drastic dietary changes, especially if you have medical conditions. One study has shown that following the guidelines of the low FODMAP diet is effective in reducing irritable bowel syndrome symptoms.
This diet could help identify what might be causing the bloating. FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are carbohydrates that some people do not appropriately digest. They can ferment in the intestines and cause gas and bloating.
- Fermentable Oligosaccharides: Beans are high in fiber and can shock your system if you eat too many too fast. Other foods that have these carbohydrates are wheat, onions, and garlic.
- Disaccharides: You might be lactose intolerant if you tend to bloat after consuming dairy products. Instead, switch to plant-based milk such as almond, coconut, or oat milk.
- Monosaccharides: This is a type of sugar called fructose, commonly found in honey and some fruits such as apples, pears, peaches, and some vegetables.
- Polyols: Sugar alcohols are found in many sugar-free products such as syrups, chewing gums, and candy. It is also in some fruits and vegetables.
Tips for Relieving Bloat
Need relief from being bloated all the time? Here are a few suggestions and easy lifestyle changes that can help.
- Take preventative supplements to avoid constipation.
- Drink plenty of water to relieve bloat, and ensure it is plain water without carbonation.
- Get regular exercise. Taking a short walk is one of the best activities that you can do to help relieve bloating, but some yoga poses can be helpful.
- Eat smaller portion sizes but more frequently. You could just be overeating at meals. Eat slowly and chew your food well.
- Many spices are good for digestive health. Experiment with ginger, fennel, and cumin.
- Peppermint does wonders for bloating and the gut in general. Try drinking 1-2 cups of peppermint tea daily to see if it helps.
- Address your medical conditions. Rule out if you are bloating due to a medical condition like inflammation or IBS.
- Try some over-the-counter medications, such as GasX, Beano, or Pepto Bismal.
Summary: Most Common Causes of Bloating
If you are experiencing bloating, it is certainly an uncomfortable and unpleasant condition. Now that you understand the common reason for bloating, you can take steps to prevent and alleviate the symptoms and reduce the frequency with which it occurs. It’s important to be mindful of these factors and make small changes in your habits to help prevent bloating and optimize your digestive health.
While usually not a serious condition, if you experience it with increasing frequency, it is time to visit your doctor. With awareness, mindful eating, and self-care, you can bid farewell to the bloat and enjoy a healthier digestive system. Here’s to a comfortable and bloat-free life!
