Why am I Always Bloated? Gas and Bloating Explained
Bloating and gas are two of the most uncomfortable, yet common, digestive issues which often go hand-in-hand. If you are constantly asking yourself “why do I feel so gassy all the time?” or “how can I relieve bloating?” you’re not alone.
In this blog, I’ll break down the causes of bloating and gas, as well as outline relief options, long-term fixes and how a qualified nutritionist can help.
What Actually is Bloating and Gas?
Bloating is the feeling of tightness, fullness or visible swelling in your abdomen. Whereas, gas refers to the build up of air in your digestive tract. They often occur simultaneously and can lead to feelings of pain and discomfort, which can significantly impact how you feel.
Common symptoms you may experience include:
- A swollen stomach
- Excessive burping
- Frequently passing gas
- Abdominal cramps
- Feeling of pressure in your stomach
- Rumbling or gurgling sounds from your stomach
- Feeling full even after small meals
What Causes Bloating and Gas?
Bloating and excess gas can occur for a variety of reasons. Understanding the underlying causes is the first step towards relief. Some of the most common reasons include:
Diet Related Causes
Certain foods and drinks can increase gas production in the digestive system. Carbonated drinks such as, soft drinks, sparkling water and beer can introduce gas directly in to the digestive track. Similarly, high fibre foods such as beans, lentils and wholegrains can be fermented by gut bacteria, leading to an increase in gas production.
High FODMAP Foods
FODMAPs are a group of carbohydrates that are poorly absorbed in the small intestine. When they reach the large intestine undigested, gut bacteria ferment them which produces gas and draws water into the intestines. This process can result in bloating, cramping and changes in bowel habits. For more information on FODAMPS click HERE.
Food Intolerances
The inability to digest certain components of food such as, lactose, fructose or gluten, can lead to fermentation and the production of gas, which in turn can cause bloating and discomfort.
Swallowing Air
Habits such as eating too quickly, chewing gum, using a straw or talking while eating can cause you to swallow excess air. This consumption of excess air can become trapped in the digestive system contributing to feelings of bloating and flatulence.
Hormones
Bloating is particularly common in women during certain phases of the menstrual cycle. Changes in oestrogen and progesterone levels can influence fluid retention and slow gut motility.
Stress
The gut and brain are closely connected via the gut-brain axis, meaning stress can cause stomach problems and vice versa. High levels of stress and anxiety can contribute to the slowing of digestion, an increase in gut sensitivity and can alter the balance of bacteria in the gut.
Constipation
When stool remains in the colon for too long, it can ferment, producing more gas and making bloating worse. Constipation can also physically prevents gas from moving through easily, resulting in an inability to feel relief.
Gut Imbalances
Certain digestive conditions can affect how food is processed and how nutrients are absorbed, leading to excess gas and bloating.
How can I Experience Relief?
Often when we experiencing bloating, gas and discomfort we look for a quick way to relieve our symptoms. Some tips and tricks include:
- Going for a light walk to help move gas through your digestive system
- Sip on a hot peppermint tea
- Apply a warm heat pack to your abdomen
- Try gentle yoga poses and stretches
- Avoid carbonated drinks and chewing gum
These should only be used as a short term relief as unfortunately none of them are going to cure your discomfort long term.
For more long term relief, it would be useful to try:
- Keep a food diary and symptom tracker. This will help you identify trigger foods
- Drink enough water
- Ensure you are meeting your daily fibre requirements
- Try a low FODMAP diet
- Eat and chew slow and consciously
So, When Should you see a Nutritionist?
If you are experiencing these symptoms more than a few times a week, notice your bloating is triggered by specific foods, have tried basic changes but seen no improvement, are experiencing unintentional weight changes or are experiencing issues that are affecting your daily life then it is time to see a nutritionist.
As a nutritionist, I will work with you too identify the underlying cause of your symptoms and create a plan that will work for you and your lifestyle. This may include:
- Identifying food intolerances through structured elimination diets
- Adjusting fibre and fluid intake to support digestion
- Recommending supplements (if needed), like digestive enzymes, probiotics, or magnesium
- Supporting gut health with tailored food plans
- Advising on meal timing and portion sizes
- Offering strategies for lifestyle management
- Recommending diagnostic tests through your GP
- Providing ongoing support
Everyone’s gut is different—and bloating solutions are not one-size-fits-all. What works for one person might worsen symptoms for another. A personalised approach is key.
Issy White
Nutritionist
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