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Why do I feel bloated? Common triggers and tips to monitor them
Written byH&B editorial team
Reviewed byHeeral Patel
Bloating can leave you gassy and in pain – but is it serious? Find out what causes bloating, and lifestyle changes which may help with symptoms
Summary
1What causes bloating?
Typically, it’s caused by either what you’re eating or how you’re eating it, but it can also be...
2Hormones and bloating
Bloating is particularly common before your period, as well as during menopause...
3When to speak to a GP
Bloating's typically nothing to worry about. However, it’s occasionally a sign of more...
Feeling gassy after meals? Or need to unbutton your jeans? Chances are you may be getting bloated – one in three of us do.1
But we’re on hand to explain why this might be happening and to make some suggestions of ways to support, as well as when it’s time to see a doctor.
What's bloating?
Bloating is a feeling of fullness or tightness in your tummy, usually caused by a build-up of gas in the digestive tract. Symptoms can also include:2
- tummy pain or discomfort
- stomach cramps
- burping and passing wind more than normal
What causes bloating?
There are many common causes of bloating. Typically, it’s caused by either what you’re eating or how you’re eating it.Bloating that doesn’t go away may be a sign of something more serious, so speak to your doctor if this is an ongoing issue.
1. Eating certain foods
Several studies have indicated that high FODMAP foods may contribute to bloating. FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are short-chain carbohydrates that aren’t digested in the stomach and are then fermented by gut bacteria in the colon.3,4 The fermentation process creates gas, which makes some people bloated.
Examples of high FODMAP foods include: 5
However, if you’re thinking about switching to a low FODMAP diet, you should consult a dietitian. FODMAP foods are good for the gut microbiome and reducing or entirely removing them from your diet may negatively impact it.6
The trick is to build up your tolerance slowly, gradually increasing portion size so you don’t overwhelm your gut. Some gas-promoting foods, like sugar and artificial sweeteners, can be avoided altogether.
2. Swallowing excess air
It’s possible that the way you eat could also affect how bloated you feel.
Swallowing excess air – also called aerophagia – can leave you feeling bloated and gassy. You’ll probably burp a lot, too.
Aerophagia can be triggered by:7
- anxiety
- eating too quickly
- chewing gum
- drinking fizzy drinks
Eating too fast may also mean you over-eat, a common cause of bloating. In a 2011 study, researchers at the University of Bristol found that playing computer games during lunch made participants less aware of what they were eating, and they later tucked into more biscuits than the control group.8
Aim to sit down for every meal and chew thoroughly with your mouth closed. This will help you eat more mindfully and avoid taking in excess air.2
3. Hormones and bloating
Wondering if your sex could play a part? Women report bloating more often than men.9,10
Bloating is particularly common before your period, as well as during menopause.11,12
This is thought to be caused by fluctuations in the hormones oestrogen and progesterone, which prompt cells to retain more salt and water, and may result in a bloated sensation.13
Tips to monitor your bloating
1. Keep an eye on your diet
If you’re experiencing uncomfortable bloating, first try to monitor your diet.
Keep a food diary so you know which foods may be contributing to your bloating. Then, work towards cutting down or removing any ‘problem’ foods.
2. Increase your fibre (gradually)
Fibre is incredibly important as part of a healthy, balanced diet and is important for our gut health. It can help us feel fuller – meaning we’re less likely to overeat and feel bloated later – and it helps prevent constipation.2
There are two types of fibre: soluble and insoluble. Aim to increase your soluble fibre – found in fruit and veg, oats and flaxseeds – as too much insoluble fibre may increase bloating.14
Increase your fibre intake gradually over time and drink plenty of water to help your gut adjust.
3. Balance your gut bacteria
Your gut microbiome sometimes needs a helping hand. Try introducing ‘friendly’ bacteria into your diet through fermented foods and drinks, such as kefir and sauerkraut.
4. Get your body moving
When you get moving, so does everything else... Staying active is important for so many parts of your health, bowels included.
A 2021 study in a small group of participants found that a 10-15 minute walk may be effective in relieving bloating symptoms.15
When to see a GP
Bloating now and then is very common and typically not anything to worry about. However, it’s occasionally a sign of more serious health conditions.
Speak to your GP if you have chronic bloating and your symptoms continue, or if you also have unexplained weight loss, blood in your stool (poo) or persistent diarrhoea.
The final say
Try these tips for an occasional case of tight jeans! But speak to a GP or dietitian before making any drastic changes to your diet.
Want to learn more about the complex community of bacteria in your gut? Discover our gut microbiome guide.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Brian E. Lacy, David Cangemi, Maria Vazquez-Roque. Management of Chronic Abdominal Distension and Bloating. Clinical Gastroenterology and Hepatology [Internet]. 2021 Feb [cited 2025 Jan 13]; 19(2): 219-31. Available from: https://www.cghjournal.org/article/S1542-3565(20)30433-X/fulltext
2. NHS. Bloating [Internet]. NHS [reviewed 2022 Mar 3; cited 2025 Jan 13]. Available from: https://www.nhs.uk/conditions/bloating/
3. J.R. Biesiekierski, E.D. Newnham, P.M. Irving, et al. Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo-controlled trial. Am J Gastroenterol [Internet] 2011 Mar [cited 2025 Jan 13]; 106(3): 508-14. Available from: https://journals.lww.com/ajg/abstract/2011/03000/gluten_causes_gastrointestinal_symptoms_in.21.aspx
4. W.D. Chey, J.G. Hashash, L. Manning, et al. AGA clinical practice update on the role of diet in irritable bowel syndrome: expert review. Gastroenterology [Internet]. 2022 May [cited 2025 Jan 13]; 162(6): 1737-45. Available from: https://www.sciencedirect.com/science/article/pii/S0016508521040841
5. NHS Gloucestershire Hospitals. IBS and the Low FODMAP Diet [Internet]. NHS [cited 2025 Jan 13]. Available from: https://www.gloshospitals.nhs.uk/media/documents/FODMAP_dietsheet_for_website.pdf
6. Baha Moshiree, Douglas Drossman, Aasma Shaukat. AGA Clinical Practice Update on Evaluation and Management of Belching, Abdominal Bloating, and Distention: Expert Review. Gastroenterology [Internet]. 2023 Sep [cited 2025 Jan 13]; 165(3): 791-800. Available from: https://www.sciencedirect.com/science/article/pii/S0016508523008235
7. Sleep Foundation. Aerophagia: Symptoms, Causes and Treatment [Internet]. Sleep Foundation [reviewed 2024 Apr 2; cited 2025 Jan 13]. Available from: https://www.sleepfoundation.org/cpap/aerophagia
8. Oldham-Cooper RE et al. Playing a computer game during lunch affects fullness, memory for lunch, and later snack intake. The American Journal of Clinical Nutrition [Internet]. 2011 Feb [cited 2025 Jan 13]; 93(2): 308-13. Available from: https://www.sciencedirect.com/science/article/pii/S0002916523020646?via%3Dihub
9. Cain KC et al. Gender Differences in Gastrointestinal, Psychological, and Somatic Symptoms in Irritable Bowel Syndrome. Dig Dis Sci [Internet]. 2008 Nov 1 [cited 2025 Jan 13]; 54(7): 1542-49. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3569485/
10. Ballou S et al. Prevalance and Associated Factors of Bloating: Results from the Rome Foundation Global Epidemiology Study. Gastroenterology [Internet]. 2023 Sep [cited 2025 Jan 13]; 165(3): 647-55. Available from: https://pubmed.ncbi.nlm.nih.gov/37315866/
11. NHS. PMS (premenstrual syndrome). NHS [reviewed 2024 Jun 18; cited 2025 Jan 13]. Available from: https://www.nhs.uk/conditions/pre-menstrual-syndrome/
12. NHS Leicestershire Partnership. Menopause Symptoms [Internet]. NHS [cited 2025 Jan 13]. Available from: https://www.leicspart.nhs.uk/wp-content/uploads/2024/05/Menopause-symptoms-V3.pdf
13. F. Fernández-Bañares, M. Rosinach, et al. Sugar malabsorption in functional abdominal bloating: a pilot study on the long-term effect of dietary treatment. Clin Nutr [Internet]. 2006 Oct [cited 2025 Jan 13]; 25(5): 824-31. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0261561405002219
14. NHS Berkshire Healthcare NHS Foundation Trust. Irritable Bowel Syndrome (IBS): Wind and Bloating [Internet]. NHS [2023 Nov; cited 2025 Jan 13]. Available from: https://www.royalberkshire.nhs.uk/media/u0cbepgb/ibs-wind-and-bloating_nov23.pdf
15. Hosseini-Asl MK, Taherifard E, Mousavi MR. The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: a randomized clinical trial. Gastroenterol Hepatol Bed Bench. 2021 [cited 2025 Jan 13]; 14(1): 59-66. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8035544/
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