Written by James McIntosh
Reviewed by Sammie Gill
Most of us have experienced bloating. Usually, it isn’t a sign of anything serious, but occasionally, bloating is linked to an underlying health condition.
These are the main signs and symptoms:
- your tummy feeling (and maybe looking) larger than usual
- having more wind than usual
- feeling pressure or tightness in your gut
- hearing gurgling noises from your gut
Some bloating is perfectly normal, especially if you've had a big meal or one with lots of fibre. But, if bloating hurts or affects your day-to-day life, go and see your doctor.
Bloating is different from putting on weight. It can make your belly feel tight and uncomfortable – it feels different from having belly fat.
Also, it’s easy to pull and pinch fat, but a bloated tummy feels more tight and solid, due to the buildup of gas.
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Common causes
First, we’ll explore some of the most common reasons why you might feel bloated.
1. Excess gas
A buildup of air in your digestive system can lead to bloating. This might be caused by the way you eat. For instance:
- eating large portions
- eating quickly
- chewing with your mouth open
- eating while slouched over
- eating late at night
Also, chewing gum and smoking can each bring more air into your digestive system. For this and many other reasons, consider quitting if you smoke.
2. Certain foods and drinks
Bloating can also be caused by what we eat and drink. Here are some common culprits:
- Fizzy drinks. Carbon dioxide bubbles continue to be released while the liquid is in your digestive tract.
- Salty food. Research shows that reducing your salt intake can improve bloating.
- Fatty food. There’s some evidence that fatty foods might cause bloating for some people.
- Spicy food. Some people report that spicy foods cause tummy trouble. However, some research suggests that spicy foods help reduce bloating in other cases.
- Alcoholic drinks: Alcohol can irritate the gut, affect how quickly food moves through the digestive tract and interfere with how your gut lining works.
It’s important to replace these trigger foods and drinks with good alternatives. This makes sure that your diet stays varied.
You might be able to have smaller amounts of these foods and drinks without any issues. A registered dietitian can guide you as you figure out what works.
An important note about plant-based foods: In the short term, eating more plants than usual can increase bloating.
It’s because these foods contain fibre, which feeds the microbes in your gut. As your microbes ferment fibre, they produce gas.
But if you increase your fibre intake slowly over days and weeks, it will give your gut time to adapt.
So, you could just try adding some chopped nuts or dried fruit to yoghurt, mixed beans into a spaghetti bolognese or lots of veg to pizza. In the long run, this will actually reduce your risk of bloating.
3. Constipation
Constipation is very common, particularly for females and older adults. But many of us don’t realise we’re constipated.
You might be constipated if:
- You poo fewer than three times a week.
- You have to strain, or it’s painful to poo.
- Your poo is smaller or larger than usual.
- Your poo is lumpy, hard or seems dry.
- You don’t feel like you’ve gotten out all the poo.
To relieve constipation, try:
- eating more plant-based foods
- having enough hydrating drinks, like milk, herbal tea or water infused with fruit
- avoiding alcohol
- giving yourself a belly or bowel massage
- keeping physically active, with brisk walking, yoga or swimming, for example
- consuming probiotics
Also, certain foods may help treat constipation. You could try having 2 kiwis (ideally with the skin), 100 grams of prunes, or around 3 tablespoons of linseeds or flax seeds every day.
It’s best if you have these with fluids, and you may want to build up to these amounts gradually.
Also, don’t hold in your poo for too long. When you need to go, go.
You might also ask a pharmacist about laxatives. But if your constipation lasts, speak with your doctor – it’s important to find the cause.
4. Food intolerances
A food intolerance means that it’s difficult to digest a certain food or ingredient. Alongside other symptoms, an intolerance can cause bloating.
Some of the most common food intolerances are caused by:
- cow's milk and other dairy products, including yoghurt and some cheeses
- some plant foods, like apples, wheat, garlic and onions
- foods high in histamine, such as fermented foods and processed or smoked meats
There are no treatments for food intolerances, but eliminating the triggering food from your diet tends to stop the symptoms.
Keeping a food and symptom diary can help you spot whether any foods are causing your bloating.
5. Irritable bowel syndrome
Irritable bowel syndrome (IBS) is one of the most common gastrointestinal problems in the United Kingdom. Symptoms include:
- abdominal pain and cramps
- diarrhoea, constipation or both
- bloating
- excess gas
- nausea
- fatigue
While prescription treatments are available, no single drug works for everyone.
Luckily, some lifestyle changes can help with the symptoms:
- Manage your stress levels, for example through yoga, deep breathing exercises or meditation.
- Keep physically active.
- Try probiotics.
- Eat more slowly and chew your food well.
- Limit spicy foods that contain chilli.
- Limit large portions of fatty or greasy foods, such as takeaways and fast food.
- Limit alcohol and fizzy drinks.
- Have fewer than three portions of fresh fruit per day, and space your portions throughout the day.
- Avoid sweeteners, such as sorbitol, mannitol and xylit.
- Limit your coffee and tea intake.
Some people also find relief from peppermint oil capsules and herbal teas, so they’re worth a try.
Keeping a food diary can help you identify your triggers. If you think you have IBS, speak with your doctor.
6. Premenstrual syndrome
Bloating can be a symptom of premenstrual syndrome (PMS). As hormones ebb and flow throughout the month, it can cause symptoms, including bloating.
In this case, bloating tends to improve as your cycle moves along.
Similar strategies can help:
- doing gentle exercise, such as light jogging, swimming or yoga
- aiming to drink 1.5 to 2 litres (6–8 glasses) of hydrating drinks per day
- limiting salty foods
- eating more slowly
- having smaller portions
- limiting large portions of fatty or greasy foods
- limiting your intake of alcohol and fizzy drinks
7. Coeliac disease
This autoimmune condition causes your immune system to attack your small intestine when you eat foods containing gluten.
Gluten is in foods made with wheat, barley and rye.
Coeliac disease affects around 1% of people in Europe, but experts believe it’s becoming more common. Symptoms can include:
- diarrhoea, constipation or both
- stomach pain
- indigestion
- bloating
- excess gas
- fatigue
- unintentional weight loss
- rashes
Coeliac disease can’t be cured, but a strict gluten-free diet will prevent the symptoms. Still, some people with the condition may also experience IBS-like symptoms.
Speak with your doctor if you think you might have coeliac disease.
Less common causes
Here are some less common causes of bloating:
- Small intestinal bacterial overgrowth (SIBO): This is an overgrowth of bacteria in your small intestine.
- Bowel obstructions: This means that something, possibly a tumour or scar tissue, is forming a partial or total blockage in your intestines.
- Pancreatic insufficiency: This means that your pancreas isn’t producing enough digestive enzymes.
- Motility disorders: This means that the muscles of your intestines aren’t doing enough to push food along.
- Ascites: This is a buildup of fluid, often related to kidney, liver or heart problems.
- Some cancers: Ovarian cancer is one example that can cause bloating.
- Gastric dumping syndrome: This common side effect of gastric surgery causes your stomach to empty before food is adequately broken down.
- Diverticulosis: This is caused by bulges in the wall of your intestine.
When to seek help
Make sure to visit your doctor if:
- Bloating is persistent for 3 weeks or longer.
- Dietary changes don’t help.
- You have what feels like a lump in your abdomen.
- You find blood in your poo.
- You’re also vomiting, have unexplained weight loss, and have diarrhoea or constipation.
- Bloating is interfering with your day-to-day activities.
Seek urgent medical attention if:
- You have severe stomach pain.
- The pain came on suddenly.
- You can’t fart, poo or pee.
- There’s blood in your vomit, or your vomit is dark.
- You find blood in your poo, or your poo is dark.
- You have chest pain or can't breathe.
Summary
Bloating is common, and it’s not usually a cause for concern.
Often, bloating is caused by what and how we eat and drink. Certain lifestyle changes, like keeping active, eating more slowly and reducing your salty and fatty food intake can help.
Probiotics, dietary changes and over-the-counter medications can also help, in some instances.
Less often, bloating can signal a more serious health condition. So, speak with your doctor if you’re concerned.
It’s especially important if lifestyle and dietary changes don’t help, or if bloating is interfering with your day-to-day life.
To learn more about bloating and other gut health topics, visit Symprove’s Gut Hub.
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