Why You’re Always Bloated (And How to Fix Bloating!)

What is bloating?

Bloating is a condition characterized by a feeling of fullness, tightness, or swelling in the abdominal area. It is often accompanied by excessive gas or flatulence, and may also cause discomfort, pain, or cramping. Bloating can be caused by a variety of factors, including digestive issues, such as irritable bowel syndrome (IBS) or constipation, as well as hormonal changes, certain medications, or even stress. It can occur at any age and affect both men and women.

While bloating is usually not a serious condition, it can be uncomfortable and interfere with daily activities. In some cases, bloating may be a symptom of an underlying health issue, such as inflammatory bowel disease (IBD), celiac disease, or other gastrointestinal disorders, so it is important to seek medical attention if bloating is persistent or accompanied by other symptoms.

There are several other terms that are commonly used to describe bloating, including:

Abdominal distension
Swelling of the stomach
Gastrointestinal bloating
Abdominal fullness
Stomach bloating
Abdominal swelling
Gas and bloating
Tightness in the abdomen
Inflated stomach
Puffy stomach

These terms all refer to the sensation of feeling full, tight, or swollen in the abdominal area, often accompanied by the release of gas or belching.

How many times does a person fart every day?

The number of times a person farts every day varies widely and depends on several factors, including diet, age, and overall health. It’s normal to pass gas between 5 and 15 times a day, but some people may pass gas more or less frequently than this. Certain foods, such as beans, onions, and cruciferous vegetables, can cause increased gas production and may lead to more frequent flatulence. Excessive flatulence, particularly if it is accompanied by other symptoms like abdominal pain, bloating, or changes in bowel movements, may be a sign of an underlying medical condition, and it’s important to speak with a doctor if you have concerns.

What is causing my bloating?

Bloating can have many different causes, some of which include:

Diet: Certain foods, such as beans, lentils, broccoli, cabbage, onions, dairy products, and artificial sweeteners, can cause gas and bloating.
Irritable bowel syndrome (IBS): This is a common digestive disorder that can cause bloating, gas, diarrhea, and constipation.
Constipation: When stool builds up in your colon, it can cause bloating and discomfort.
Gastroesophageal reflux disease (GERD): This is a condition in which stomach acid flows back into the esophagus, causing bloating, heartburn, and nausea.
Overeating: Eating too much food can cause bloating and discomfort, especially if you eat quickly.
Food intolerance: Some people are intolerant to certain foods, such as gluten or lactose, which can cause bloating and other digestive symptoms.
Menstruation: Many women experience bloating during their menstrual cycle.

If you’re experiencing persistent or severe bloating, it’s a good idea to talk to your doctor to rule out any underlying medical conditions.

Is there an association of hormones with bloating?

Yes, hormones can be connected to bloating. Changes in hormone levels, particularly during the menstrual cycle, can contribute to fluid retention and bloating in some people. This is because hormonal fluctuations can affect the body’s balance of fluids and electrolytes, leading to the buildup of fluid in the tissues.

During the menstrual cycle, the levels of estrogen and progesterone in the body fluctuate, which can lead to changes in the levels of aldosterone, a hormone that regulates the balance of fluids and electrolytes in the body. When aldosterone levels are disrupted, fluid can accumulate in the tissues, leading to bloating and other symptoms like breast tenderness and mood changes.

In addition to menstrual cycle-related bloating, hormonal changes associated with menopause, pregnancy, and certain medical conditions, like polycystic ovary syndrome (PCOS), can also contribute to bloating. It is important to speak with your doctor if you experience frequent or severe bloating, particularly if it is accompanied by other symptoms like abdominal pain or changes in bowel movements, to determine the underlying cause and appropriate treatment.

Does dysbiosis cause bloating?

Yes, dysbiosis, which is an imbalance of the gut microbiome, can cause bloating. The gut microbiome is the collection of microorganisms, including bacteria, viruses, and fungi, that live in the digestive tract and play a critical role in digestion, metabolism, and immune function. When the balance of these microorganisms is disrupted, it can lead to a range of digestive symptoms, including bloating, gas, and abdominal pain.

Dysbiosis can occur due to a variety of factors, including antibiotic use, poor diet, stress, and certain medical conditions. These factors can disrupt the balance of the gut microbiome, leading to an overgrowth of harmful bacteria and a decrease in beneficial bacteria, which can contribute to bloating and other digestive symptoms.

In addition to bloating, dysbiosis can also lead to other digestive symptoms, such as diarrhea, constipation, and abdominal pain. If you experience frequent or severe bloating or other digestive symptoms, it’s important to speak with your doctor to determine the underlying cause and appropriate treatment, which may include addressing dysbiosis through dietary changes, probiotics, or other interventions.

Does stress cause bloating?

Yes, stress can contribute to bloating in some people. Stress can affect the digestive system in a number of ways, including by increasing the production of the hormone cortisol, which can lead to changes in digestive function and an increase in inflammation in the gut.

When the body is under stress, the nervous system releases hormones like adrenaline and cortisol, which can cause a range of physical symptoms, including an increase in heart rate, blood pressure, and respiration. Stress can also affect the muscles in the digestive tract, leading to changes in motility and an increase in gas production, which can contribute to bloating and abdominal discomfort.

In addition to direct effects on the digestive system, stress can also affect eating behaviors and food choices, which can further contribute to bloating. For example, stress can lead to overeating or consuming foods that are high in fat, sugar, or salt, which can exacerbate digestive symptoms.

Managing stress through relaxation techniques like meditation, deep breathing, or yoga, as well as regular exercise and getting adequate sleep, may help to reduce bloating and other digestive symptoms. If you experience frequent or severe bloating, it is important to speak with your doctor to determine the underlying cause and appropriate treatment.

Are there any tests I should have to determine the cause of my bloating?

If you’re experiencing persistent or severe bloating, your doctor may recommend certain tests to determine the underlying cause. These tests may include:

Blood tests: These tests can help identify any underlying conditions that may be causing your bloating, such as celiac disease or liver disease.
Stool tests: Your doctor may order stool tests to check for signs of infection or inflammation in your digestive tract.
Breath tests: These tests can help diagnose conditions such as lactose intolerance, which can cause bloating.
Endoscopy (esophagogastroduodenoscopy and/or colonoscopy): This procedure involves using a flexible tube with a camera on the end to examine your digestive tract for any abnormalities.
Imaging tests: Your doctor may order imaging tests such as X-rays, CT scans, or ultrasounds to check for any structural issues in your digestive tract that may be causing your bloating.

The specific tests you’ll need will depend on your symptoms, medical history, and physical examination. Your doctor will work with you to determine the best course of action.

What lifestyle changes can I make to reduce my bloating?

Bloating can be caused by a variety of factors, including digestive issues, certain foods, and lifestyle habits. Here are some lifestyle changes you can make to help reduce bloating:

Increase your water intake: Drinking plenty of water can help to flush out excess sodium and reduce bloating.
Eat slowly and chew your food thoroughly: This can help your body to digest your food more efficiently and reduce bloating.
Avoid chewing gum and drinking through a straw: These habits can cause you to swallow air, which can lead to bloating.
Limit your intake of gas-producing foods: Certain foods, such as beans, lentils, cabbage, broccoli, and onions, can cause bloating in some people. Try reducing your intake of these foods to see if it helps.
Reduce your intake of high-fat foods: High-fat foods can slow down digestion and cause bloating. Try opting for lean proteins and healthy fats instead.
Exercise regularly: Regular physical activity can help to stimulate digestion and reduce bloating.
Manage stress: Stress can lead to digestive issues and bloating. Try incorporating stress-reducing activities, such as yoga or meditation, into your daily routine.

Remember, everyone’s body is different, so it’s important to listen to your own body and determine what works best for you. If you continue to experience persistent or severe bloating, it’s always a good idea to talk to your healthcare provider to rule out any underlying health conditions.

Are there any medications or treatments that can help with bloating?

There are several types of medications that can help relieve bloating, depending on the underlying cause of the bloating. Some common medications that may be recommended to treat bloating include:

Antacids: Antacids are medications that help neutralize stomach acid and can be used to treat bloating associated with indigestion or acid reflux.
Probiotics: Probiotics are supplements that contain beneficial bacteria that help restore the balance of the gut microbiome and may help relieve bloating associated with dysbiosis.
Enzyme supplements: Enzyme supplements can be used to aid digestion and may be helpful in relieving bloating associated with digestive enzyme deficiencies or other digestive disorders.
Simethicone: Simethicone is an over-the-counter medication that helps break up gas bubbles in the digestive tract and may help relieve bloating and gas.
Laxatives: Laxatives are medications that can be used to relieve constipation and may help alleviate bloating associated with constipation.

It is important to speak with your doctor if you experience frequent or severe bloating, as it may be a symptom of an underlying medical condition that requires treatment.

Several other treatments can help with bloating. However, the best treatment depends on the underlying cause of bloating. Here are some options:

Dietary changes: Changing your diet can also help to alleviate bloating. Some people find relief by avoiding gas-producing foods like beans, lentils, and cruciferous vegetables. Others find relief by reducing their intake of lactose or gluten.
Exercise: Regular exercise can help to stimulate digestion and relieve bloating. Even a short walk after a meal can help to promote bowel movements and reduce bloating.
Stress management: Stress can contribute to bloating, so practicing stress management techniques like deep breathing, meditation, or yoga may also be helpful.

Does dietary fiber cause bloating?

Dietary fiber is a type of carbohydrate that is not digested in the small intestine and reaches the colon intact.
Certain bacteria in the colon ferment fiber, which produces gas.
Soluble fiber dissolves in water and becomes a soft gel, while insoluble fiber doesn’t dissolve in water but absorbs liquid and adds bulk to stool.
High fiber substances containing both soluble and insoluble fibers have properties of both, and methylcellulose is a semi-synthetic fiber that is soluble and gel-forming but not fermentable.
The speed and extent of digestion and fermentation vary depending on the type of fiber, and individual responses also vary.
Gradually increasing dietary fiber can improve symptoms, but too much of a certain type of fiber can worsen symptoms, so it is best to start low and go slow and try different types of fiber.

Which sugars produce gas?

Raffinose, lactose, fructose, and sorbitol are sugars that cause gas.
Beans contain large amounts of raffinose, while smaller amounts are found in vegetables, whole grains, and cabbage family vegetables.
Lactose is the natural sugar in milk and is also found in milk products, processed foods, and some salads. People with low lactase enzyme levels may experience increasing amounts of gas after consuming lactose-containing foods.
Fructose is present in onions, artichokes, pears, and wheat, and is used as a sweetener in some drinks.
Sorbitol is a sugar found in fruits such as apples, pears, peaches, and prunes, and is also used as an artificial sweetener in dietetic foods, sugar-free candies, and gums.

Could my bloating be a sign of a more serious condition?

Bloating can be a symptom of a variety of medical conditions, some of which can be serious. While occasional bloating is common and usually harmless, if you experience frequent or severe bloating along with other symptoms, it’s important to speak with your doctor.

Here are some conditions that can cause bloating:

Irritable bowel syndrome (IBS): IBS is a common digestive disorder that can cause bloating, abdominal pain, and changes in bowel movements.
Inflammatory bowel disease (IBD): Conditions like Crohn’s disease and ulcerative colitis can cause chronic inflammation in the digestive tract, leading to bloating, abdominal pain, and other symptoms.
Celiac disease: Celiac disease is an autoimmune disorder in which the body has an immune response to gluten. This can cause bloating, abdominal pain, and other digestive symptoms.
Gastroparesis: This is a condition in which the stomach takes too long to empty its contents, leading to bloating, nausea, and vomiting.
Ovarian cancer: In rare cases, bloating can be a symptom of ovarian cancer.

These are just a few examples of conditions that can cause bloating. If you’re experiencing frequent or severe bloating, along with other symptoms like abdominal pain, diarrhea, constipation, or nausea, it’s important to speak with your doctor to determine the underlying cause and appropriate treatment.

How can I manage my bloating on a day-to-day basis?

Here are some tips for managing bloating on a day-to-day basis:

Identify trigger foods: Keep a food diary to track what you eat and when you experience bloating. This can help you identify trigger foods that may be causing your symptoms, such as dairy, gluten, or high-fiber foods.
Eat slowly and chew food thoroughly: Eating too quickly or not chewing food thoroughly can lead to swallowing air, which can contribute to bloating. Take your time when eating, and chew food thoroughly before swallowing.
Avoid carbonated drinks: Carbonated drinks can cause gas to build up in the stomach, leading to bloating. Stick to still water or herbal tea instead.
Reduce salt intake: Consuming too much salt can cause your body to retain water, leading to bloating. Try to reduce your salt intake by avoiding processed foods and adding flavor to your meals with herbs and spices instead.
Exercise regularly: Regular exercise can help to promote bowel movements and reduce bloating. Even a short walk after a meal can be helpful.
Practice stress management techniques: Stress can contribute to bloating, so practicing stress management techniques like deep breathing, meditation, or yoga may also be helpful.
Try over-the-counter remedies: Antacids, simethicone, and probiotics are some over-the-counter remedies that can help with bloating. However, it is important to speak with your doctor before trying any new medications or supplements.

Remember, if your bloating is frequent, severe, or accompanied by other symptoms, it is important to speak with your doctor to determine the underlying cause and appropriate treatment.

How do you get rid of bloating fast?

Here are some tips to help get rid of bloating quickly:

Drink plenty of water: Drinking water can help to flush out excess sodium and fluids in the body, which can contribute to bloating.
Take a walk: Light exercise, like taking a walk, can help to stimulate digestion and promote bowel movements, which can relieve bloating.
Use peppermint oil: Peppermint oil has been shown to help relieve bloating and other digestive symptoms. You can take peppermint oil supplements or drink peppermint tea. Please note that peppermint oil is contraindicated if you experience constipation and gastroesophageal reflux disease (GERD).
Avoid gas-producing foods: Certain foods, such as beans, lentils, and cruciferous vegetables, can cause increased gas production and contribute to bloating. Avoiding these foods may help to reduce bloating.
Take a warm bath: A warm bath can help to relax the muscles in the abdomen and promote bowel movements, which can relieve bloating.
Use over-the-counter remedies: Antacids, simethicone, and probiotics are some over-the-counter remedies that can help with bloating. However, it is important to speak with your doctor before trying any new medications or supplements.

It is important to remember that while these tips may help to relieve bloating quickly, they may not address the underlying cause of your bloating. If you experience frequent or severe bloating, it is important to speak with your doctor to determine the underlying cause and appropriate treatment.

Does butyric acid help in bloating?

Butyric acid is a short-chain fatty acid that is produced in the colon when bacteria ferment dietary fiber. While butyric acid has been shown to have potential health benefits, including improving gut health and reducing inflammation, there is limited evidence to suggest that it can directly help with bloating.

However, some studies have suggested that consuming a diet high in fiber, which can increase the production of butyric acid in the colon, may help to reduce bloating and other digestive symptoms. This is because fiber helps to promote regular bowel movements and support the growth of healthy gut bacteria, which can improve overall digestion and reduce the likelihood of experiencing bloating.

It’s important to speak with your doctor or a registered dietitian if you are considering adding more fiber or butyric acid to your diet to help manage bloating or other digestive symptoms, as they can help you develop a personalized plan that meets your individual needs and dietary restrictions.

Does a low FODMAP diet help in bloating?

Yes, a low FODMAP diet can be helpful in reducing bloating in people with irritable bowel syndrome (IBS) or other digestive disorders. FODMAPs are a group of carbohydrates that are poorly absorbed in the small intestine and can ferment in the colon, leading to gas and bloating.

Research has shown that a low FODMAP diet can help to reduce bloating, abdominal pain, and other digestive symptoms in people with IBS. The diet involves avoiding high FODMAP foods, such as wheat, garlic, onions, and certain fruits and vegetables, for a period of time and then slowly reintroducing them to determine which foods are well-tolerated.

It is important to note that a low FODMAP diet is not intended to be a long-term diet, and it should only be implemented under the guidance of a registered dietitian or healthcare provider. This is because it can be challenging to follow and may lead to nutrient deficiencies if not done properly. A registered dietitian can help you develop a personalized plan that meets your individual needs and dietary restrictions.

How can I contact gastroenterologist Dr. Zavos for an appointment?

Dr. Chris Zavos is a board-certified gastroenterologist and hepatologist, located in Thessaloniki Greece, and specifically in Kalamaria suburb, about 7 kilometres (4 miles) southeast of downtown Thessaloniki. His private office is at: Fanariou 8 street (near Aigaiou and Adrianoupoleos avenues), Kalamaria (Thessaloniki), Greece.

Thessaloniki International Airport is only 10 km away from his private office in Kalamaria and can be reached by taxi within 13 minutes from the airport.

Dr. Chris Zavos performs endoscopies at Bioclinic private hospital in downtown Thessaloniki (Mitropoleos 86 street).

You can contact Dr. Zavos at phone numbers: (+30)-6976596988 and (+30)-2311283833, or you can email him at czavos@ymail.com. Dr. Zavos responds to Greek and English languages.

References

Serra J. Management of bloating. Neurogastroenterol Motil. 2022 Mar;34(3):e14333.
Lacy BE, Cangemi DJ. Updates in functional dyspepsia and bloating. Curr Opin Gastroenterol. 2022 Nov 1;38(6):613-619.
Pessarelli T, Sorge A, Elli L, Costantino A. The low-FODMAP diet and the gluten-free diet in the management of functional abdominal bloating and distension. Front Nutr. 2022 Nov 8;9:1007716.
Lacy BE, Cangemi D, Vazquez-Roque M. Management of Chronic Abdominal Distension and Bloating. Clin Gastroenterol Hepatol. 2021 Feb;19(2):219-231.e1.
Mari A, Abu Backer F, Mahamid M, Amara H, Carter D, Boltin D, Dickman R. Bloating and Abdominal Distension: Clinical Approach and Management. Adv Ther. 2019 May;36(5):1075-1084.