Bloating is a feeling of an expanded or stretched stomach caused by intestinal gas. It is most common in women before their periods. Bloating may be a sign of an underlying health problem and needs to be evaluated by a doctor.
Often, bloating is the result of swallowing excess air while eating or drinking carbonated beverages. Changing diet to include more foods that are easily digested can help.
What Causes Bloating?
Bloating is a common digestive complaint that can feel uncomfortable and lead to visible abdominal distension. It is usually caused by excess gas, but can also be related to a food intolerance, bowel disease or hormone changes. While bloating may be painful and unsightly, it is typically not serious and resolves quickly with simple lifestyle or diet adjustments.
Most bloating is associated with gas, which is caused by swallowing too much air as you eat or drink. Chewing gum, sipping drinks through straws and eating too fast can all cause your body to swallow extra air and end up trapped in your digestive tract. Certain foods, such as beans, peas, lentils, cabbage, cauliflower and certain fruits and whole grains can also be triggers for bloating and gas. If you notice a pattern with your bloating and can identify what foods seem to trigger it, try eliminating them one at a time to see what is causing it.
Other causes of bloating include a pancreatic problem, peptic ulcers or a kidney or gall bladder issue. Women may be more prone to bloating as a result of monthly hormonal fluctuations, and should talk to their doctor about if hormone replacement therapy or birth control is right for them.
Bloating can be a side effect of some medications, including blood pressure medication and anti-seizure drugs. It can also be a sign of some types of cancer, so it is important to get regular checkups with your primary care physician to screen for ovarian, uterine and pancreatic tumors as well as colon, stomach or intestinal cancer. Bloating is not a normal part of pregnancy, so be sure to talk to your doctor if you are expecting. They will likely prescribe a different medication to help with your symptoms.
How to Relieve Bloating
Bloating can be uncomfortable and disruptive, but the good news is that it’s often manageable with a few simple lifestyle changes. Here are the list of ways to relieve bloating and help you feel your best:
Take a look at your diet
Your diet plays a crucial role in how your digestive system functions. Foods high in salt, processed ingredients, or artificial sweeteners can contribute to bloating. Try keeping a food diary to identify any patterns or specific foods that trigger discomfort.
Increase your fibre intake
Fibre helps regulate digestion and keeps things moving smoothly through your gut, which can significantly reduce bloating. Add more fruits, vegetables, whole grains, and legumes to your meals gradually—sudden increases in fibre can sometimes worsen symptoms temporarily.
Pay attention to what medications and supplements you take
Certain medications and supplements may cause bloating as a side effect. Review what you’re taking with your healthcare provider or pharmacist if you suspect this could be an issue.
Cut back on carbonated drinks
Sodas and sparkling waters introduce extra gas into your digestive tract, leading to more bloating. Opt for still water or herbal teas instead when possible.
Get more exercise
Physical activity encourages healthy digestion by helping food move through the intestines efficiently. Even gentle activities like walking after meals can make a noticeable difference.
Try Some Yoga Poses
Gentle yoga stretches such as Child’s Pose, Cat-Cow, and Seated Forward Bend can help move trapped gas through your digestive system and ease abdominal discomfort. Even a short session of yoga each day can make a noticeable difference.
Try Diaphragmatic Breathing
Deep breathing exercises engage your diaphragm and encourage relaxation throughout your digestive tract. By practicing diaphragmatic breathing for just a few minutes at a time, you may reduce bloating and promote better digestion.
Avoid Eating Too Much and Too Fast
Overeating or eating too quickly often leads to swallowing air, which contributes to bloating. Slow down during meals, chew thoroughly, and savor each bite—your digestive system will thank you.
Stop Smoking
Smoking introduces excess air into your stomach while also irritating your digestive tract. Quitting smoking not only benefits your overall health but also helps reduce persistent bloating.
Avoid Chewing Gum
Chewing gum causes you to swallow more air than usual, which can lead to increased bloating. If you’re looking for fresh breath without the bloat, try sucking on mints instead.
When to See a Doctor
The uncomfortable feeling of bloating is normal and usually caused by excess gas in the abdomen. Most of the time, it can be relieved by eating fewer gas-producing foods and drinks like beans, some vegetables, broccoli, cauliflower, whole grains, mushrooms and fizzy beverages. If you have trouble eliminating foods that are known to cause gas, a dietitian can help guide you through an elimination diet by taking out classes of food for a short period and adding them back in one at a time to see which ones affect you.
Excessive belching and passing gas is natural, but it can cause discomfort if it occurs frequently or interferes with daily activities. Symptoms of bloating, including pain or pressure in the stomach and abdominal distension (a visible widening of the abdomen), can also be relieved by behavioral changes and by drinking more water and cutting back on dietary fiber.
If these steps don’t bring relief, a visit to your doctor may be necessary. Your doctor will likely ask you questions about your symptoms and perform a physical examination. He or she will also order blood and stool tests to help identify the underlying cause of your bloating.
If your bloating is due to constipation, your doctor will recommend eating more fiber and drinking more water, as well as making sure you get plenty of exercise. For bloating that is due to a problem with your digestive tract, such as irritable bowel syndrome or gastroparesis, medications, dietary changes and possibly surgery may be needed. If your bloating is associated with other signs of illness, such as fatigue or breathlessness, it’s important to seek medical attention as soon as possible. These could be signs of a cardiovascular or respiratory condition that require immediate treatment.
