Constantly Bloated? Here Are 10 Reasons Why

Top Reasons You Feel Bloated and How to Fix It

Do you find yourself constantly bloated without any clear reason? Bloating is an uncomfortable and frustrating problem that many people experience, and it can feel like you're always battling against your own body. The truth is, there are a number of common reasons for bloating, and they might not be what you think. Let's explore some of the most common causes of bloating and how you can start managing this persistent discomfort.

1. Overeating or Eating Too Quickly

Overeating is a very common cause of bloating. When you eat too much or eat too quickly, your stomach can become overwhelmed, leading to that uncomfortable bloated feeling. To combat this, try to slow down when eating and practice portion control to give your digestive system a better chance to keep up.

Eating mindfully can also make a big difference. When you take your time to chew each bite thoroughly, the food is more broken down making it easier to process what’s coming in, which makes digestion much easier. Your stomach doesn't have teeth so your mouth needs to do that work.

Mindful eating isn't just about portion control; it’s also about tuning into your body's hunger signals. By doing this, you can prevent overeating, which in turn reduces bloating after eating.

Additionally, a practice known as "rest-and-digest" is highly beneficial. It means taking time before eating to relax and prepare your body for digestion. Stress or eating on the go can impair your digestive efficiency, leading to a bloated stomach. Simple breathing exercises before a meal can help activate your parasympathetic nervous system, promoting better digestion.

2. Foods That Cause Bloating

Certain foods are notorious for causing bloating. Common culprits include cruciferous vegetables like broccoli and cauliflower, as well as legumes like beans and lentils. These foods contain complex carbohydrates that can be tough for your body to break down, resulting in digestive issues causing bloating. If you suspect your bloating is due to certain foods, consider keeping a food diary to identify which items may be to blame.

It's also worth noting that artificial sweeteners, such as sorbitol or xylitol, found in sugar-free foods, can contribute significantly to bloating. These sweeteners are not absorbed well by the digestive tract and can cause excess gas and discomfort. If you're looking for a way to satisfy your sweet tooth, opt for natural sugars in moderation, such as those found in fruits, rather than artificially sweetened foods.

Another interesting food-related issue is FODMAPs—Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine and can trigger symptoms like bloating and gas. A low-FODMAP diet can help alleviate bloating for people sensitive to these compounds. This approach involves limiting high-FODMAP foods like wheat, dairy, onions, and certain fruits, which are all known for causing digestive discomfort.

3. Chronic Bloating Causes: Food Intolerances

If you’re experiencing chronic bloating, it could be due to food intolerances. Many people have trouble digesting lactose, gluten, or other substances, which can lead to persistent bloating after eating. A short-term supervised elimination diet is the best way to identify food intolerances.

Lactose intolerance, for example, is a very common condition that affects many people worldwide. Those with lactose intolerance are unable to digest lactose, a sugar found in milk and dairy products, which leads to gas, bloating, and even diarrhoea. If you suspect lactose is a problem for you, there are many lactose-free products available that offer the same benefits without the digestive discomfort.

Similarly, gluten intolerance or coeliac disease can cause significant bloating. Gluten, a protein found in wheat, barley, and rye, can trigger an immune response in people with coeliac disease, leading to inflammation in the small intestine. Even for non-coeliac individuals, gluten can sometimes be difficult to digest, leading to stomach bloating. Cutting back on gluten can help reduce bloating, especially if you notice symptoms after eating wheat-based products.

4. Carbonated Drinks

Carbonated beverages like soft drinks or sparkling water can trap gas in your digestive system, leading to stomach bloating. Reducing your intake of these drinks may help alleviate bloating and digestive discomfort.

It's not just soft drinks—beer can be a major culprit as well. Beer contains carbon dioxide, yeast and fermentable carbohydrates, which can lead to gas and bloating symptoms. If you enjoy a fizzy drink, try swapping to still water with a splash of lemon or cucumber for flavour. This can help quench your thirst without the added gas.

5. Gut Dysbiosis

Your gut is home to trillions of bacteria that play a crucial role in digestion. When these bacteria are out of balance—a condition known as gut dysbiosis—it can lead to digestive health issues and constant bloating. To restore balance, you can consider probiotics or a diet rich in fibre, which encourages the growth of healthy gut bacteria.

A healthy gut microbiome is key to reducing bloating and improving overall digestive health. Foods like yoghurt, kefir, sauerkraut, kimchi, and kombucha are excellent sources of probiotics that help promote a balanced microbiome. Prebiotics, which are types of fibre that feed your healthy gut bacteria, are also important. Foods like garlic, onions, bananas, and oats can help keep your gut bacteria thriving.

Antibiotics, while necessary at times, can also disrupt the delicate balance of gut bacteria, leading to digestive issues such as bloating. After a course of antibiotics, it's especially important to replenish your gut bacteria with probiotics to avoid chronic bloating.

6. Swallowing Air

This may sound odd, but swallowing air can cause a bloated feeling. It’s easy to do when you chew gum, drink through a straw, or eat too quickly. Minimising these habits can help reduce bloating naturally.

Avoiding fizzy drinks, chewing with your mouth closed, and skipping gum or hard lollies can all reduce the amount of air swallowed. When you feel particularly bloated, taking time to stretch or do some gentle yoga can help release trapped gas. Yoga poses like "wind-relieving pose" are specifically designed to help release gas and relieve bloating.

7. Bloating After Eating High-Fat Meals

Foods that are high in fat can delay stomach emptying, leading to bloating after eating. While fats are an essential part of a balanced diet, try not to overindulge, especially if you’re prone to digestive discomfort.

It’s important to focus on healthy fats that are easier on the digestive system, such as those found in avocados, nuts, seeds, and olive oil. On the other hand, deep-fried foods and processed fats are more difficult to break down and can lead to bloating symptoms.

Incorporating more omega-3 fatty acids, found in fish like salmon and flaxseeds, can also promote better digestion and reduce inflammation in the digestive tract.

8. Constipation

Constipation is a well-known cause of bloating. When stool sits in your colon for too long, it can cause discomfort and bloating symptoms. Staying hydrated, eating more fibre, and staying active are all great ways to help manage constipation and reduce chronic bloating.

Adding more soluble fibre to your diet can help ease constipation, but it's crucial to do this gradually. Sudden increases in fibre can actually worsen bloating before things get better, so it's best to introduce fibre-rich foods like oats, chia seeds, and psyllium husk slowly and ensure you're drinking plenty of water to aid in their digestion.

Regular exercise also helps maintain a healthy digestive system. Activities like walking, jogging, or yoga can stimulate the natural contractions of your intestines, promoting more regular bowel movements and reducing constipation-related bloating.

9. How to Stop Feeling Bloated Every Day: Stress Management

Believe it or not, stress can play a significant role in why you’re always feeling bloated. Stress impacts digestion by slowing it down or causing you to swallow more air. Taking time to practice stress-reducing activities, such as yoga, meditation, or deep breathing, can significantly help reduce bloating symptoms.

The connection between the gut and brain, often referred to as the gut-brain axis, plays a vital role in digestive health. When you are stressed, your body can enter a "fight or flight" state, which slows down or even halts digestion. This leads to digestive issues causing bloating. Practicing relaxation techniques before and after meals can help switch your body into a "rest and digest" mode, promoting better nutrient absorption and reducing bloating.

Mindfulness practices such as progressive muscle relaxation or guided imagery can also be helpful. These techniques encourage relaxation, which can improve digestive function and reduce chronic bloating over time. These mindfulness practices are covered in our Gut Fix Program in the stress management step.

10. Hormonal Changes

For many women, hormonal fluctuations around their menstrual cycle can result in feeling constantly bloated. This type of bloating is usually temporary, but it can be uncomfortable. Drinking plenty of water and avoiding salty foods can help to minimise the effects.

Hormones such as oestrogen and progesterone can cause the body to retain more water and salt, leading to bloating. During the luteal phase of the menstrual cycle, when progesterone levels are high, many women experience digestive sluggishness and increased gas. Maintaining a balanced diet, reducing processed foods, and keeping active can help mitigate these symptoms. Herbal teas such as peppermint or ginger tea may also have anti-inflammatory properties that help reduce bloating symptoms.

Tips for Managing Bloating and Improving Digestive Health

If you’re tired of feeling constantly bloated and are looking for some digestive health tips to reduce bloating, here are a few strategies you can try:

- Eat smaller meals more frequently to avoid overwhelming your digestive system. No more than 4 meals/snacks a day though. Constantly snacking is also detrimental.
- Cut back on foods that cause bloating, especially those you notice repeatedly trigger symptoms.
- Consider trying a low-FODMAP diet if you suspect specific carbohydrates are the culprit. This is not meant as a long-term diet though. It's important to go through the reintroduction and personalisation steps.
- Add more physical activity into your day to help keep things moving along in your digestive system.
- Explore the use of specific probiotics to restore gut health. You may benefit from symptom assessment and a stool analysis test to identify the most helpful strains.
- Drink plenty of water throughout the day to help prevent constipation and keep your digestive system functioning smoothly. A general guide is 35ml/kg body weight a day.
- Practice relaxation techniques, such as deep breathing exercises or meditation, to reduce stress and improve gut health.
- Avoid artificial sweeteners that are known to cause digestive upset.
- Incorporate more herbal teas, like fennel, ginger, or peppermint, which can help soothe the digestive tract and reduce bloating.

Fix Your Bloating Issues with Personalised Support

If you're experiencing persistent bloating and struggling to identify the root cause, it might be time to get some personalised help. At Vibrant Nutrition, we specialise in digestive health and can help you determine why you’re always bloated and how to address it effectively. Whether it’s food intolerances, stress, or an imbalance in your gut microbiome, we’ll help you get to the bottom of it.

Bloating can have a significant impact on your quality of life, making you feel uncomfortable, tired, and even self-conscious. By identifying and addressing the underlying causes, you can regain control of your health and start enjoying food again without the fear of discomfort.

Get in touch today to learn more about how we can help you improve your digestive health and feel your best!

Ready to take the next step towards bloat-free living? Contact us to schedule a consultation or find out more about our gut health programs.