What It Is, Why You Feel It, and How to Fix It

We've all been there: you finish a meal and suddenly feel like you're carrying a balloon in your stomach. Your pants feel tighter, you're sluggish, and maybe even a little uncomfortable in your own skin. That feeling? It's bloat, and while it's incredibly common, it's not something you just have to live with.

Let’s break it down.

What Is Bloating?

Bloating is the sensation of fullness, tightness, or swelling in the abdomen. It’s often caused by excess gas, water retention, or issues with digestion. Some people experience visible distension—meaning their stomach actually looks larger—while others just feel the pressure internally.

Why Do We Feel Bloated?

Bloating can happen for a variety of reasons, but here are some of the most common culprits:

1. Overeating

Your stomach can only handle so much at once. When you eat more than your body needs—especially in one sitting—it can slow digestion and lead to a backed-up, overinflated feeling.

2. Eating Too Fast

When you eat quickly, you’re more likely to swallow air. That extra air can get trapped in your digestive tract and cause gas and bloating.

3. Gas-Producing Foods

Certain foods—like beans, broccoli, cabbage, onions, and carbonated drinks—can create extra gas during digestion, especially if your body has a hard time breaking them down.

4. Food Intolerances

Common intolerances like lactose (dairy), gluten (wheat), or fructose (certain fruits/sweeteners) can cause bloating if your body lacks the enzymes needed to digest them properly.

5. Constipation

When things aren’t moving regularly, waste can build up in the intestines, causing both discomfort and bloating.

6. Hormonal Fluctuations

Many women experience bloating around their menstrual cycle due to changes in hormone levels that affect fluid retention and digestion.

7. Imbalanced Gut Bacteria

An unhealthy gut microbiome can lead to increased gas production and inflammation, making you feel bloated more often than not.

How Can You Fix Bloating?

The good news is that most bloating is manageable. Here’s how you can beat the bloat:

Eat Slowly and Mindfully

Chew your food thoroughly and take your time. This helps reduce air swallowing and gives your digestive system a head start.

Watch Your Portions

Smaller, more frequent meals are often easier on the digestive system than large ones.

Identify Trigger Foods

Keep a food journal and track when you feel bloated. You may find patterns linked to specific foods like dairy, gluten, or sugar alcohols.

Support Your Gut Health

Incorporate fermented foods like yogurt, kefir, sauerkraut, and kimchi, or consider a high-quality probiotic to help balance gut bacteria.

Stay Hydrated

Drinking water helps digestion and can reduce water retention. Just avoid gulping large amounts while eating, which can contribute to bloating.

Get Moving

Light activity after eating (like a short walk) can encourage digestion and reduce the buildup of gas.

Address Constipation

Ensure you’re getting enough fiber and fluids, and consider magnesium if you struggle with regularity.

When to Talk to a Professional

If you're constantly bloated or experience other symptoms like weight loss, severe pain, or changes in bowel habits, it could be a sign of something more serious like IBS, SIBO, or food sensitivities. Working with a nutritionist or healthcare provider can help you pinpoint the cause and create a personalized plan.

The Bottom Line

Bloating might be common, but it’s not normal to feel uncomfortable all the time. With the right habits, a little awareness, and some trial and error, you can get to the root of your bloating and start feeling lighter, more energized, and more like yourself.

Want help navigating your personal nutrition or gut health challenges? Reach out—we’re here to help you feel your best from the inside out.