Bloating: Why It Happens & How to Reduce It

Bloating — that full, tight, or swollen feeling in your belly — is one of the most common digestive complaints. Most of the time it's down to gas and digestion and passes on its own. A few simple habits reduce it for many people, and only rarely does it signal something that needs investigating.

Common causes of bloating

• Gas — from digestion of fiber and certain foods, or swallowed air
• Eating too quickly or large meals
• Fizzy drinks and carbonation
• Certain foods — beans, onions, some vegetables, and sweeteners like sorbitol
• Constipation — backed-up stool adds to the full feeling
• Food intolerances — such as lactose
• IBS — bloating is a frequent feature
• Hormonal changes — many people bloat around their menstrual cycle

How to reduce bloating

• Eat slowly and avoid gulping air; smaller meals can help.
• Cut back on fizzy drinks and obvious gas-producing foods to see if it helps.
• Stay active — a walk after meals helps move gas through.
• Address constipation — relieving it often eases bloating (see constipation relief).
• Keep a simple food diary — it can reveal a trigger food.

When to see a doctor

• Bloating that's persistent or doesn't go away
• Bloating with weight loss, blood in the stool, or a change in bowel habits
• Severe or worsening abdominal pain
• Ongoing bloating that interferes with daily life

Persistent bloating that's new for you is worth mentioning to a doctor, even if it turns out to be minor.

Track it with PoopID

Linking bloating to your bowel pattern can reveal triggers. PoopID tracks your Bristol type and frequency from a photo. See the gut symptoms overview for related guides.

• Sources:
• NIDDK — Gas in the digestive tract. niddk.nih.gov
• NHS — Bloating. nhs.uk