Why Am I Always Bloated?
8 Common Causes and What Can Help
Feel fine in the morning, but uncomfortably bloated by the afternoon? You’re not alone.
Bloating can leave your abdomen feeling tight, swollen or uncomfortably full. It may occur
after meals, fluctuate throughout the day or persist regardless of what you eat.
But before you cut out gluten, dairy or entire food groups, consider this: bloating isn’t
always caused by a food intolerance.
From constipation and food triggers to hormonal changes and stress, several factors can
contribute to digestive discomfort. Understanding the cause is key to finding relief.
8 Common Causes of Bloating
1. Constipation
Even if you have regular bowel movements, you may still be constipated. Hard stools,
straining or feeling unable to fully empty your bowels can contribute to bloating and
abdominal discomfort.
When stool moves slowly through the bowel, it can contribute to gas retention and
abdominal distension.
2. Increasing Fibre Too Quickly
Fibre supports bowel regularity and a healthy gut microbiome. However, increasing your
intake too quickly can trigger temporary gas and bloating.
This is because gut bacteria ferment certain fibres, producing gas as a by-product.
What can help? Increase fibre gradually whilst increasing water intake
3. Eating Too Quickly
Eating quickly can cause you to swallow excess air, contributing to bloating and belching.
Digestion begins before your first bite. The sight, smell and anticipation of food activate
the ‘cephalic phase’ of digestion, stimulating saliva production and preparing your digestive
system for a meal. Saliva moistens food and contains enzymes that begin breaking down
carbohydrates.
4. FODMAPs: Fermentable Carbohydrates
FODMAPs are fermentable carbohydrates found in foods such as onions, garlic, legumes,
some fruits and certain dairy products.
They can draw water into the intestine and are fermented by gut bacteria, producing gas.
For people with irritable bowel syndrome (IBS), these effects can trigger bloating, abdominal
pain and changes in bowel habits.
Important: FODMAPs are not inherently unhealthy. If symptoms suggest IBS, a structured,
time-limited low-FODMAP diet may help identify triggers, ideally with guidance from a
qualified practitioner.
5. Food Intolerances
Certain foods can trigger bloating in people who have difficulty digesting them.
For example, lactose intolerance occurs when the body has insufficient lactase, the enzyme
needed to digest lactose. Undigested lactose is fermented by gut bacteria, potentially
causing gas, bloating and diarrhoea.
6. Hormonal Changes
Notice more bloating before your period?
Hormonal fluctuations throughout the menstrual cycle can influence fluid retention, bowel
function and digestive symptoms.
7. Stress and the Gut-Brain Connection
Your gut and brain are in constant communication. Stress can influence gut motility,
digestive function and how strongly you perceive sensations within the gut.
8. Underlying Gut Conditions
Persistent or recurring bloating can sometimes signal an underlying gastrointestinal
condition, including:
– Irritable bowel syndrome (IBS): A disorder of gut-brain interaction associated with
abdominal pain, bloating and altered bowel habits.
– Coeliac disease: An autoimmune condition in which gluten triggers damage to the
small intestine.
– Inflammatory bowel disease (IBD): Conditions such as Crohn’s disease and
ulcerative colitis that cause inflammation in the digestive tract.
If bloating is persistent, worsening or accompanied by other concerning symptoms, seek
medical assessment rather than assuming it is just diet related.
What Can you Start Doing Now?
There is no single solution for everyone. The most effective approach depends on what is
contributing to your symptoms.
A few practical starting points include:
– Eat slowly: Take your time with meals and chew thoroughly.
– Increase fibre gradually: alongside increase in water intake
– Support bowel regularity: Maintain adequate fluid intake, movement and consistent
bathroom habits.
– Notice patterns: Track symptoms alongside meals, bowel movements, stress and
your menstrual cycle.
– Avoid unnecessary restrictions: Identify specific triggers before eliminating entire
food groups.
Looking for Answers to Your Bloating?
At Complete Nutritional Therapy, we take an individualised, evidence-informed approach to
digestive health.
As a Clinical Nutritionist, I work with you to explore your symptoms, dietary patterns and
lifestyle factors to help identify potential triggers and develop a practical nutrition plan
tailored to your needs.
Book a consultation with Ella Hardy, Clinical Nutritionist, in Albany Creek or via
Telehealth.
This article provides general nutrition information and is not a substitute for individualised
medical advice or assessment.