What really causes bloating and how to find relief?
We've all had that moment when our favourite jeans suddenly feel uncomfortably snug. Bloating has a way of sneaking up on us — around 40% of people in the UK have experienced it. Understanding its causes is the first step to finding relief.
What Is Bloating?
Bloating is that uncomfortable feeling when your stomach feels full and tight, often due to excess trapped gas. Symptoms range from mild fullness to severe cramping, and may include stomach rumbles, burping, or the need to pass gas. Research shows that nearly 20% of people globally experience bloating at least once a week, with women twice as likely to be affected.
Common Causes of Bloating
Overeating
Eating too much in one sitting overwhelms your digestive system, stretching the stomach and causing that uncomfortable feeling of fullness.
Swallowing Air
Drinking carbonated drinks or chewing gum can introduce extra air into your digestive tract, leading to increased gas and discomfort.
Constipation
When waste builds up in your intestines, it creates pressure and fullness. Getting enough fibre and staying hydrated helps prevent this.
Hormonal Changes
For many women, hormonal fluctuations during the menstrual cycle can lead to temporary bloating through water retention and changes in digestion.
Gut Dysbiosis
An imbalance of good and bad gut bacteria can lead to digestive issues and bloating. Probiotics (found in yoghurt and fermented foods) and prebiotics (fibrous foods) can help restore balance.
FODMAPs
FODMAPs are short-chain carbohydrates found in foods like wheat, garlic, and onions. For some people — especially those with IBS — these ferment in the gut and produce bloating-causing gas.
The Connection Between Food Intolerance and Bloating
Food intolerances are a common but often overlooked cause of bloating. When your digestive system can't fully break down certain foods, it creates excess gas and water retention.
Common examples include:
- Lactose intolerance — a deficiency of the lactase enzyme causes dairy-derived lactose to ferment in the gut.
- Fructose intolerance — fructose from fruits, vegetables, and honey ferments in the colon when not absorbed efficiently.
- Non-coeliac gluten sensitivity — gluten (found in wheat, barley, and rye) can cause inflammation and bloating even without coeliac disease.
How to Diagnose Bloating
Keep a Food Diary
Write down everything you eat and drink, along with notes on when you feel bloated. Look for patterns — common offenders include dairy, high-fibre foods, gluten, and FODMAPs.
Track Your Symptoms
Note how frequently you feel bloated, whether it follows meals, and any accompanying symptoms like gas, cramping, diarrhoea, or constipation.
Try an Elimination Diet
Remove suspected trigger foods for 4–6 weeks, then reintroduce them one at a time to identify which ones cause symptoms.
Chat With a Healthcare Professional
If bloating persists or is severe, speak with your GP, a gastroenterologist, or a registered dietitian. Seek help promptly if you experience unexplained weight loss, blood in your stool, or extreme fatigue alongside bloating.
Managing Bloating Day-to-Day
There are many practical ways to reduce bloating:
- Eat mindfully — chew slowly, and opt for smaller, more frequent meals.
- Add probiotics and prebiotics — foods like yoghurt, kefir, sauerkraut, bananas, and garlic support a healthy gut.
- Manage stress — meditation, yoga, and relaxation can improve digestive health.
- Stay active — even a 10–15 minute walk can help relieve abdominal bloating, according to this study.
- Consider food intolerance testing — identifying specific triggers allows you to make targeted dietary changes.
Conclusion
"Bloating can be more than just an uncomfortable feeling; it's your body's signal that something is off balance. Small, consistent changes — like mindful eating, stress management, and eating foods that work with your body — can all help reduce bloating."
— Riya Lakhani-Kanji BSc, MSc
Everyone's digestive response is unique. Personalised nutrition — starting with a food intolerance test and working with a qualified nutritionist — can help you identify what works best for your body and get lasting relief.
Read more from the Intolerance Hub
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Onion Intolerance
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Lactose Intolerance
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