Bloating SOS - Why You Bloat (And What to Do About It)

Some days, your abdomen just doesn’t feel right.

A bloated stomach building as the day goes on, a tight feeling after meals, or a sense of pressure that makes you want to unbutton your clothes. Sometimes it’s obvious what’s triggered it. Other times, you can’t see a clear cause, which can make bloating feel frustrating, confusing, or even worrying.

If you bloat often, or feel like bloating has become part of your normal routine, it’s understandable to wonder what’s going on underneath. The reassuring thing to know is that bloating is common and in most cases, it reflects how several systems in the body are interacting, rather than a single problem.

What bloating actually is

Bloating is the sensation of fullness, pressure, or swelling in the abdomen. Some people mainly feel bloated, while others notice visible abdominal bloating or distension.

It’s different from weight gain, and it doesn’t mean you’ve eaten “too much” or done something wrong. Bloating happens when gas, fluid, or stool affects how the digestive tract stretches and moves - and how sensitive it is to that stretching.

For many people, bloating is occasional. For others, it becomes persistent or uncomfortable enough to interfere with daily life.

Common causes of bloating

There’s rarely one single cause of bloating. More often, bloating causes overlap - which is why quick fixes don’t always work.

Gas production and fermentation

Gas and bloating often occur when food is broken down by gut bacteria in the intestine. This process is normal, but some people produce more gas than others, or feel it more strongly.

Certain carbohydrates — including those high in FODMAPs — can ferment more quickly and cause bloating, especially if digestion is slowed or gut sensitivity is higher. This doesn’t mean those foods are harmful, but it may explain why bloating happens inconsistently.

Slower bowel movement

A very common cause of bloating is slower movement through the bowel. When stool lingers in the colon, gas builds up more easily, leading to pressure, discomfort, and sometimes constipation and bloating together.

Constipation doesn’t always mean infrequent bowel movements — it can also mean incomplete emptying or harder stools. Over time, this can lead to bloating even when diet hasn’t changed.

Gut sensitivity

Some people have a digestive system that reacts more strongly to normal amounts of gas or stretching. This is especially common in people with irritable bowel syndrome (IBS).

For people with IBS, bloating may come with abdominal pain, pain and cramps, or changes in bowel habits. Even when tests are normal, symptoms are very real — and often reflect heightened sensitivity in the gut-brain connection.

Eating patterns and air swallowing

How you eat matters. Eating too fast, eating while distracted, or chewing gum can cause you to swallow air, leading to excess gas and bloating.

Large portions, eating too much after long gaps, or eating late at night may also contribute — not because of willpower, but because digestion works best with rhythm and predictability.

Why bloating isn’t just a gut issue

Although bloating shows up in the stomach, it’s influenced by much more than food alone.

Stress and the nervous system

The digestive system is closely linked to the nervous system. When stress levels are high, digestion may slow, stomach acid may change, and gut movement can become less coordinated.

This is why bloating may:

• Appear during busy or emotionally demanding periods

• Ease on holiday or weekends

• Occur even when diet stays the same

This doesn’t mean symptoms are psychological. It means the GI tract responds to stress in physical, measurable ways.

Hormones and fluid balance

Hormonal shifts can affect gut movement, fluid retention, and sensitivity. Many people notice they feel bloated at certain points in their cycle, during perimenopause, or with hormonal changes.

This type of bloating is often temporary but can feel intense, particularly when combined with constipation or excess gas.

The gut ecosystem

Disruptions to bacteria in your gut — after illness, antibiotics, or restrictive diets — may change how food is processed in the intestine.

This can contribute to bloating without being a sign of serious disease.

What may help reduce bloating (without extremes)

There’s no single remedy that works for everyone, but gentle, steady changes often help reduce bloating more than strict rules.

• Slowing down meals and chewing thoroughly can help you digest more efficiently

• Supporting regular bowel movements with hydration, movement, and fibre (introduced gradually) may help reduce gas build-up

• Noticing patterns — rather than eliminating many foods — can clarify what contributes to bloating for you

Some people find a low FODMAP diet helpful short-term, particularly those with IBS, but it’s best used thoughtfully rather than as a long-term restriction.

Regular exercise, stress regulation, and predictable meals can also help prevent bloating over time.

When bloating needs a closer look

Occasional bloating is common. But it’s worth talking to your doctor or health care provider if bloating is:

• Persistent or worsening

• Severe bloating with pain or abdominal pain

• Associated with changes in bowel habits, stool, or weight

• Affecting confidence, comfort, or quality of life

Sometimes bloating may be a sign of an underlying health issue — and sometimes it’s about how multiple systems are interacting rather than a single diagnosis.

A calmer way to manage bloating

Bloating can be uncomfortable, but it’s also information. It tells us something about how digestion, the bowel, hormones, and the nervous system are working together.

You don’t need to fear food or aim to completely get rid of bloating to feel better. Understanding why bloating happens — and what contributes to it in your body — is often the first step toward relief.

If you’re experiencing bloating often, or bloating feels hard to make sense of, gentle clinical support can help you understand the bigger picture and find ways to manage bloating without extremes.

And for many people, that understanding alone brings a noticeable sense of relief.