Constant Bloating Explained: Causes and Simple Solutions

Bloating is one of the most common digestive complaints. That heavy, swollen feeling in your stomach can interfere with your daily life, leaving you uncomfortable and self-conscious. While occasional bloating is normal, constant bloating may point to specific triggers. Here are 11 possible causes and fixes you can try, backed by medical research.

• Overeating and Eating Too Fast: Eating large meals or eating too quickly can lead to significant bloating. Large meals stretch your stomach and slow down digestion, while eating too fast causes you to swallow excess air. ^{[1, 2]}
• High-Salt Diet: Consuming too much sodium causes your body to retain water, making your abdomen feel swollen and bloated. The excess salt pulls water from your cells into the surrounding tissue to maintain a balance, leading to fluid retention. ^[3]
• Gas-Producing Foods: Certain foods can lead to excess gas production during digestion, which results in bloating. Common culprits include beans, lentils, broccoli, cabbage, onions, and carbonated drinks. ^[4]
• Food Intolerances and Sensitivities: Your body may lack the necessary enzymes to properly digest certain foods. Lactose intolerance occurs when the body can’t break down lactose in dairy, while gluten sensitivity or celiac disease can cause an immune response in the gut. ^{[5, 6]}
• Gut and Bowel Issues: Bloating can be a primary symptom of underlying gut health or motility problems. Irritable Bowel Syndrome (IBS) often causes chronic bloating and abdominal discomfort due to a sensitive gut, while constipation can lead to trapped gas and bloating when stool moves slowly through the intestines. ^{[7, 8]}
• Hormonal Changes: Many women experience bloating due to fluid retention caused by hormonal fluctuations during PMS, menstruation, or menopause.^[9]
• Gut Microbiome Imbalance: An unhealthy balance of gut bacteria can lead to increased gas production and bloating. This is often linked to diet and antibiotic use. ^[10]
• Underlying Medical Conditions: While most cases are benign, persistent, painful bloating can be a sign of a more serious condition. These can include gastroparesis (delayed stomach emptying), small intestinal bacterial overgrowth (SIBO), or, in rare cases, ovarian cancer. ^[11]

• Eat Smaller, Slower Meals: Chew food thoroughly and avoid talking while eating to reduce swallowed air.
• Reduce Sodium Intake: Opt for fresh ingredients and season with herbs and spices instead of salt.
• Identify and Limit Trigger Foods: Pay attention to which specific foods cause you discomfort and reduce your intake of them.
• Manage Food Intolerances: For lactose intolerance, try lactose-free products or use lactase enzyme supplements. For gluten issues, try a gluten-free diet under medical supervision.
• Address Gut and Bowel Issues: For IBS, a doctor can help manage symptoms with dietary changes and stress management. For constipation, gradually increase your fiber intake, stay hydrated, and exercise regularly.
• Consult a Doctor: Seek a medical evaluation immediately if bloating is persistent, severe, or accompanied by other symptoms like weight loss, blood in the stool, or vomiting.

Bloating can result from something as simple as eating too quickly or as serious as an underlying health condition. Identifying triggers is key. Simple lifestyle adjustments like eating smaller meals, limiting high-sodium foods, and tracking symptoms, often help. But if bloating is constant, severe, or associated with other concerning symptoms, consulting a healthcare professional is the safest step.