Bloating is your body’s way of signaling that something is off in your digestive system. Diet often plays a major role, but stress, medications, and food intolerances can also be culprits. Let’s break down the possible causes and, more importantly, what you can do to ease the discomfort.

Flatulence: a taboo subject

Let’s be real—talking about gas isn’t easy. Many people avoid bringing it up, even with their doctor. But if you’re frequently battling bloating, fullness, or intestinal rumbling, it’s worth addressing. Your digestive health is key to overall well-being, and persistent bloating could indicate something that needs attention.

The good news? Most cases of bloating stem from dietary habits and can be managed with small lifestyle adjustments (we cover self-help tips below).

Sometimes there is a Food Intolerance

Sometimes, there can also be real food intolerance behind a bloated belly: intolerance to fructose or intestinal fructose malabsorption, milk sugar (lactose intolerance), or gluten (celiac disease, see below). It is common to feel bloated when you have other complaints such as abdominal pain and irregular bowel movements, especially diarrhea.

One of the most common pathological causes of bloating is irritable bowel syndrome. You can find more information about this below.

Food Intolerances & Digestive Sensitivities

If bloating comes with abdominal pain or irregular bowel movements (especially diarrhea), food intolerance might be the issue. Common triggers include:

• Fructose intolerance (difficulty digesting fruit sugar)
• Lactose intolerance (trouble breaking down milk sugar)
• Gluten sensitivity or celiac disease (a reaction to wheat proteins)

Another major cause of bloating is irritable bowel syndrome (IBS)—a functional gut disorder that often includes cramping, gas, and altered bowel habits.

Bloating vs. Something More Serious

Sometimes, bloating isn’t just about trapped gas—it can signal deeper issues:

• Severe bloating with sharp cramps: Could be a sign of intestinal blockage or motility issues.
• Pain in the upper right abdomen: Might indicate gallbladder issues like biliary colic.
• Chest tightness, shortness of breath, dizziness: Rarely, bloating can mimic heart symptoms (Roemheld Syndrome) and should be checked out.

While most bloating is harmless, seek medical attention if you experience:

• Unexplained severe bloating
• Blood in the stool
• Sudden, intense abdominal pain
• Persistent bloating with weight loss

Where Does All That Gas Come From?

Gas in the digestive tract is totally normal—it’s a byproduct of digestion. But excess gas can be caused by:

• Swallowing too much air: Eating too quickly, talking while eating, or stress-driven habits.
• Bacteria breaking down food: Fiber and unabsorbed sugars ferment in the gut, creating gases like CO₂, hydrogen, and methane.
• Artificial sweeteners: Sorbitol and fructose (found in “diet” foods) can cause bloating.

Fun fact: Gas can move through the intestine in about 30 minutes, while solid food takes a full 24 hours to digest!

What You Can Do to Beat Bloating

Bloating is annoying, but there’s a lot you can do to ease the discomfort:

• Slow down at meals: Chewing thoroughly reduces swallowed air and helps digestion.
• Watch your diet: Identify trigger foods (dairy, wheat, artificial sweeteners) and increase fiber gradually.
• Move your body: Regular activity, like walking after meals, keeps digestion moving smoothly.
• Try gut-friendly herbs: Fennel, peppermint, and caraway can ease bloating and relax the gut.
• Manage stress: Mind-gut connection is real—stress can slow digestion and cause bloating.

If bloating persists, especially with other symptoms, check in with a healthcare provider. Your gut deserves the best care!