Bloating: What’s Causing It and What You Can Do About It

Understanding Bloating: Causes and Solutions Based on Evidence

Bloating is one of the most common digestive complaints. It affects around 15–30% of the general population at any given time, according to data from the NHS and several global studies.

You may feel tightness, pressure, or swelling in your abdomen. Sometimes it’s mild. Other times, it interferes with daily life.

Let’s look at what causes it — and what you can do about it based on current evidence.

What Causes Bloating?

1. Swallowed air

Swallowing air while eating or drinking can lead to bloating. This is known as aerophagia. It often happens when you eat too quickly, chew gum, drink carbonated drinks, or talk while eating.

One small study published in Gut (2001) found that patients who ate rapidly experienced significantly more bloating than those who ate slowly.

Try this: Eat in a quiet environment. Avoid fizzy drinks. Chew thoroughly. Pause between bites. Avoid chewing gum.

2. Food intolerances

Your gut may not digest certain foods well. This can lead to fermentation, gas, and bloating.

Common culprits include:

• Lactose (in milk and dairy)
• Fructose (in fruit, honey, and high-fructose syrups)
• Gluten (especially in non-coeliac gluten sensitivity)

A 2013 study in Gastroenterology showed that people with IBS reported reduced bloating on a low-FODMAP diet. FODMAPs are fermentable carbohydrates that can feed gut bacteria, leading to gas.

Try this: Keep a food diary. Track your symptoms. Consider trying a low-FODMAP diet with professional guidance. Gluten-free low-FODMAP recipes here

3. Constipation

Constipation slows down gut transit time. When stool builds up, it can trap gas and cause bloating.

Research from The American Journal of Gastroenterology found that 60% of people with chronic constipation report frequent bloating.

Try this: Increase dietary fibre gradually. Drink more water. Move your body daily. If needed, test for underlying issues such as thyroid function or gut motility problems.

4. Small Intestinal Bacterial Overgrowth (SIBO)

SIBO occurs when bacteria overgrow in the small intestine, where they don’t belong in high numbers.

They ferment food too early in the digestive process, producing excess gas. Symptoms include bloating, diarrhoea, or constipation, often within 90 minutes of eating.

A 2014 review in World Journal of Gastroenterology estimates that over 50% of IBS cases may involve SIBO.

Try this: A breath test can detect SIBO. Treatment often involves diet changes and targeted antimicrobials or antibiotics.

5. Low stomach acid

Low stomach acid (hypochlorhydria) affects protein digestion and nutrient absorption. Undigested food can ferment in the gut, leading to gas and bloating.

Ageing, stress, and certain medications like proton pump inhibitors (PPIs) can reduce acid levels.

Try this: Test acid levels with a baking soda test. Some benefit from using apple cider vinegar or betaine HCl with meals, depending on test results.

Baking soda test: Dissolve a 1/4 tsp of bicarbonate of soda in a little water and drink on an empty stomach. If you have adequate levels of stomach acid, the bicarbonate of soda is neutralised and converted into gas – this means you should experience belching within 3 – 5 minutes after drinking the solution. If no belching occurs, this suggests there may be insufficient acid present.

6. Gut-brain connection

Stress changes gut motility and sensitivity. The gut is closely linked to your nervous system via the vagus nerve.

A 2017 study in Neurogastroenterology & Motility found that patients with higher anxiety levels experienced more severe bloating and discomfort, even without physical distension.

Try this: Include breathing exercises, short walks, or simple mindfulness techniques in your day. Regulate stress to support digestion.

Practical Steps to Reduce Bloating

• Eat slowly and mindfully
  Give your body time to digest. Focus on your meals.
• Identify food triggers
  Use a short-term elimination diet or FODMAP protocol with a practitioner.
• Support your gut flora
  Probiotics may help in some cases, but the effect is strain-specific. A 2020 meta-analysis in Nutrients showed mixed results depending on the probiotic used.
• Address constipation
  Increase soluble fibre from oats, flaxseeds, and cooked vegetables. Exercise regularly. Consider magnesium citrate if needed.
• Test when necessary
  Use stool, breath, or blood tests to uncover hidden issues like SIBO, dysbiosis, parasites, or low stomach acid.
• Stay hydrated
  Water supports gut motility and reduces transit time.
• Move after meals
  Gentle walking after eating improves digestion and helps move gas through the colon.

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Do you deal with bloating regularly?

Do you want to stop guessing and start understanding what’s actually happening in your gut?