Why do I feel bloated? Common triggers and tips to monitor them

Bloating is a common symptom of food intolerance. This is when your body can't digest a certain food well – gluten or wheat, lactose and caffeine are all common culprits. Food intolerances aren't usually serious, but they can make you feel unwell. You'll usually spot signs like bloating, stomach pain, diarrhoea or passing wind a few hours after eating the food.² It's a good idea to keep a food diary to help you work out what's causing your symptoms and see a GP for advice.

Intolerances are different from allergies. If you're struggling to breathe or your face or lips are swelling, you may be having an allergic reaction and you should call 999 immediately.²

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 anxiety, eating too quickly, chewing gum or drinking fizzy drinks.³ Eating too fast may also mean you overeat, a common cause of bloating. 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.¹

Women tend to report bloating more often than men.^4,5 Bloating is particularly common before your period, as well as during menopause.^6,7 This is thought to be caused by fluctuations in the hormones oestrogen and progesterone.⁸ Changes in reproductive hormones may influence the digestive system, but the exact mechanisms aren’t fully understood.

Chronic bloating can be a sign of several conditions, including irritable bowel syndrome (IBS) or coeliac disease.¹ Sometimes, it can be a sign of something more serious, so you should see a GP if you're feeling bloated very often.

If you’re experiencing uncomfortable bloating, first try to monitor your diet. Keep a diary tracking your meals and any symptoms you have after eating to help you understand which foods may be playing a part. Then, work towards cutting down or removing any ‘problem’ foods.

Fibre is incredibly important as part of a healthy, balanced diet and is important for our gut health. There are two types of fibre: soluble and insoluble. Fibre may help where constipation or IBS contributes, but increasing fibre too quickly can worsen bloating. Soluble fibre is generally better tolerated in IBS.⁹

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.¹⁰

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.^11,12 The fermentation process creates gas, which makes some people bloated. Examples of high-FODMAP foods include:¹³

If you’re thinking about switching to a low FODMAP diet, speak to a dietitian or doctor first. FODMAP foods are good for the gut microbiome and reducing or removing them may negatively impact your diet.¹⁴

Got trapped wind or constipation? An abdominal massage may help things move along. Lie on your back with a pillow under your knees. You can use an unperfumed cream or oil to help with the massage. Start by stroking a flat hand up towards your rib cage 10 times. Then make circular stroking movements starting from the lower right side of your stomach, moving upwards and back down to the lower left side (think of it like an arch shape).¹⁵ The NHS has a full guide on massage for bloating, plus who should and shouldn't try it.