7 Common Causes of Bloating

You're sitting at your desk after your lunch break. You hear your colleague groan, “Ugh, I feel so bloated.”

Honestly, you feel a little tightness in your belly as well. And suddenly, you start wondering… am I bloated too? It might even lead you into a mini spiral of thoughts—maybe you've gained weight, or you're out of shape. Do you need to start dieting? Could you be lactose intolerant?

Bloating is something almost everyone experiences at some point—it’s actually incredibly common. In fact, a global study found that around 18% of people report bloating, with women being twice as likely to experience it compared to men.

What exactly is bloating?

Bloating is that uncomfortable feeling of tightness in your stomach, usually accompanied by a visibly swollen belly. For some, it’s a mild nuisance, but for others, it can be painful or persistent, often signalling something deeper is going on with your body.

Let’s take a closer look at some of the reasons your stomach might feel like it’s about to pop.

This is the most common and innocuous reason why you feel puffed up. You probably have a lot of gas in your gut. This could be caused by some foods like cruciferous vegetables, beans or lentils and fizzy drinks or by swallowing air when you eat.

Ever feel like unbuttoning your pants after a big, indulgent Sunday brunch? You went all in on pizza, fries, and of course, dessert.

Well, it turns out that eating a large meal—or even consuming foods that are salty or fatty—can lead to bloating because:

• High levels of carbs in the gut that are hard to digest will increase fermentation and, therefore, gas.

• Large portions may stretch your stomach and lead to the pooling of gases and solids in the gut.

• A high salt intake can lead to water retention in the gut, producing feelings of bloating.

• Fats and refined carbs take longer to digest. The longer they spend in the gut, the greater the chance there is of gas and bloating

• Consider going for a low FODMAP diet, which restricts fermentable carbohydrates called FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols).

• Sip on CCF tea!

Another common reason why you are feeling bloated is constipation. It’s possible you are constipated but may not even realise it.

Not pooping enough is just one symptom. If you are straining hard or in pain when you poop, don’t feel quite empty after a poop or the poop looks dry and hard like rocks, well you are probably constipated my friend.

Let’s add a fun statistic for you - women are two to three times more likely to suffer from constipation than men.

What you can do ?

• Hydrate! Hydrate! Hydrate! No, really. Drink lots of water and avoid alcohol!

• Eat a healthy, balanced diet and include a lot of fruits like apples, pears, kiwis, bananas, papaya, berries or prunes

• Increase your fibre intake

• Add some oats, wheat bran or linseed to your diet

• Be more active, go for walks or runs daily

If you’re feeling bloated after a big plate of spaghetti carbonara, you might be lactose intolerant.

You might think your body handles dairy just fine, but here’s the thing: About 65% of the population has a reduced ability to digest lactose, according to the U.S. National Library of Medicine.

If you think you’re one of those people, don’t worry—there are simple swaps you can make, like switching to almond milk instead of regular milk.

And if you’re not ready to give up dairy just yet (because let’s be real, cheese is life), try taking a probiotic. It helps boost the good bacteria in your gut, which can ease digestion issues.

Changes in hormone levels can cause your body to hold on to more fluid than usual. You’ve probably noticed that your stomach bloating seems to follow a different rhythm, not your usual digestive cycle, but your menstrual cycle.

If that sounds familiar, you’re not alone. In fact, as many as three in four women experience abdominal bloating before and during their period.

It’s also a common complaint during the hormone fluctuations of perimenopause. Female hormones play a big role in stomach bloating, affecting it in a few different ways—whether it’s fluids, gas, digestive slow-downs, or even how sensitive you are to those things.

Here’s the deal: Estrogen can lead to water retention. When estrogen spikes and progesterone drops, you’ll likely notice bloating from fluid buildup. Combine that with the increase in uterus size just before your period, and it’s no wonder your stomach feels a little puffed up.

But hormones don’t just mess with your fluid levels—they also impact your digestive system. Estrogen and progesterone can cause intestinal gas by either speeding up or slowing down your digestion. Plus, estrogen receptors in your gut can affect your sensitivity to bloating, making it feel even worse.

Coeliac disease is an autoimmune condition, meaning your immune system attacks your own tissues when you eat gluten. This damages your gut, making it harder for your body to absorb nutrients properly.

The symptoms can vary, but some common ones include diarrhoea, bloating, stomach aches, and constipation.

It affects around 1% of the global population, with women being more likely to have it. Hormonal factors and genetic susceptibility also play a role in who gets it.

Endometriosis is a condition where tissue similar to the lining inside your uterus (called the endometrium) grows outside the uterus, where it shouldn’t be. It affects about 10% of women and girls of reproductive age, which adds up to around 190 million people worldwide.

"Endo belly" is the term used to describe the uncomfortable swelling and bloating often associated with endometriosis.

IBS (Irritable Bowel Syndrome) is a chronic gastrointestinal disorder that messes with your digestive system. It can cause symptoms like excess gas, bloating, abdominal pain, diarrhoea, or constipation.

IBS affects about 11% of the global population, with women being twice as likely to develop it compared to men.

Ovarian cancer, though more extreme, can also present bloating as an early symptom. If you experience persistent bloating or pain in your lower abdomen or pelvis, you should consult a doctor.

This basically means your stomach is experiencing paralysis, affecting the nerves and muscles that control it. When your stomach muscles are weaker and slower, they don’t work properly, so food just sits in your stomach long after you’ve eaten it.

As a result, you might feel bloated, nauseous, have stomach aches, deal with acid reflux, or even feel constipated.

Although gastroparesis isn’t all that common, it does affect women four times more often than men.

In this blog, we’ve covered some of the reasons your stomach might puff up like a balloon. But what can you do about it?

A lot of it comes down to lifestyle choices—things like adjusting your diet, getting more movement in, staying hydrated, cutting back on alcohol, and finding ways to reduce stress. The gut-brain connection is real, and when things aren’t in sync, bloating can be one of the not-so-fun side effects!

But if you notice persistent bloating, don’t wait—see a doctor. Like, right now!

Q. Why do women experience bloating more often than men?

A. Bloating is more common in women due to hormonal fluctuations, particularly during the menstrual cycle. Estrogen and progesterone levels fluctuate throughout the month, which can affect digestion and lead to water retention or gas buildup. Conditions like polycystic ovary syndrome (PCOS) and endometriosis can contribute to bloating in women.

Q. Can menstruation cause bloating?

A. Yes, bloating is a common symptom before or during menstruation. Many women experience bloating in the days leading up to their period due to hormonal changes, especially an increase in progesterone, which can cause water retention and slower digestion.

Q. What relieves bloating fast?

A. Some light exercise, such as a walk or cycling, after eating may help reduce bloating in the short term. Peppermint tea or CCF tea is another alternative!

Q. Can birth control pills cause bloating?

A. Yes, hormonal birth control, including the pill, can lead to bloating in some women. The hormones in birth control can affect fluid retention and alter digestion, leading to feelings of fullness or swelling.

Q. How can bloating be managed during menopause?

A. During menopause, hormonal changes (drop in estrogen) can cause bloating. Managing bloating during menopause may involve dietary changes, staying hydrated, regular exercise, and potentially using menopause-specific treatments like hormone replacement therapy (HRT) after consulting with a doctor.