Struggling with Bloating? Here’s What Your Bloating Symptoms Mean (+ How to Finally Find Relief)

We’ve all experienced that feeling of being too full after a large meal. But for some people, bloating is a constant struggle and something that happens on a daily basis — regardless of how much or how little you’ve eaten. In fact, close to 18% of the global population experiences bloating at least once per week! (1) Not only can this uncomfortable feeling of being overly full diminish self-confidence it can make mealtimes way less enjoyable. In fact, it can even cause a sense of dread every time that pang of hunger hits, not wanting to deal with the painful aftermath.

That’s why, it’s my job as a functional medicine practitioner, to uncover the underlying causes of bloating so you can finally find relief. Whether you experience the physical tightness of bloating in your stomach, visibly see the distention of your stomach, or both, read on to learn how to fight the bloat once and for all.

What is bloating?

Bloating is normal and happens when air produced from gut bacteria during digestion gets trapped in the digestive system. Chronic abdominal bloating however, is another issue entirely and is usually a sign of something going on beneath the surface.

What are the symptoms of bloating?

While everyone’s individual health case is going to look different, these are the most common symptoms of bloating. You don’t have to experience every single symptom to still be struggling with bloating.

1. Tightness in stomach

When you’re bloated, your stomach may feel tight due to the build up of gas and stool in your intestines.

2. Pain

Because your body isn’t able to rid itself of excess stool and gas, it can lead to pain in your stomach from the amount of pressure that has built up.

3. Swelling/distention

That physical pain and tightness you are experiencing doesn’t just stay internal. Your stomach may actually protrude and become swollen or distended as an outward representation of the pain and tightness you are already feeling, which is distinct from actual weight loss or gain.

4. Bleeding

When you’re bloated, you’re also more likely to have difficulty passing stool, making constipation another common symptom of bloating. As a result of this bloating-causing constipation, hemorrhoids can contribute to blood in your stool. However, it could also be a sign of something more serious like cancer that needs to be monitored seriously to note any changes or prolonged occurrence.

5. Nausea

Nausea in conjunction with bloating can be caused by a bowel obstruction that is further contributing to your feelings of bloat.

6. Fever

A fever that accompanies a bloating is usually caused by inflammation or an infection in the digestive tract.

What are the causes of bloating?

When we understand the various causes of bloating, it is easier to come up with a plan of action to address what is really going on beneath the surface. Feeling bloated occasionally isn’t necessarily a cause for concern, but understanding the causes of bloating will help you determine if you need to make a few simple adjustments or if bigger long-term lifestyle changes need to be made.

1. Constipation

If you haven’t been having regular bowel movements, there’s a reason why you feel bloated. When your stool sits in your colon, bacteria continue to ferment whatever is there, leading to more bulk in your stool and gas that is unable to pass through.

2. Gas

Gas happens, and when it does, your gastrointestinal tract is responsible for moving it through so you can get it out through flatulence or belching. However, sometimes your gastrointestinal tract lags behind and gas ends up building up in your intestines leading to bloat.

3. Certain foods

Like most other aspects of health, problems can be caused by underlying food intolerances, such as a sensitivity to lactose, or other hard-to-digest foods. FODMAP intolerance is one of the major contributors for people with chronic bloat.

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. In short: fermentable sugars. These short-chain carbohydrates are contained in many different foods and are not fully digested in the gut, which can cause them to be excessively fermented by gut bacteria.

This fermentation releases hydrogen gas that could lead to distension of the intestines, which can cause bloating. Some foods that are high in FODMAPs are onions, cabbage, apples, and beans – a very common source of bloating in many individuals.

4. Gut sensitivity/IBS

Certain gastrointestinal disorders and gut dysfunctions such as SIBO (small intestinal bacterial overgrowth) can be the cause of chronic gas and bloating. In a normal functioning gut, when you are not eating (during the night and in between meals), the migrating motor complex (MMC) pushes gut bacteria down into the large intestines, where most of it lives. 

However, sometimes this process can fail. In cases of decreased MMC function, bacteria meant to migrate grows up into the small intestines where it doesn’t belong. This wayward bacteria will eat what you eat, fermenting the food in the wrong area, causing gas, swelling, and SIBO. And when SIBO goes untreated for too long, it can lead to IBS (irritable bowel syndrome).

5. Celiac disease

Celiac disease is when gluten – a type of protein found in most grains – triggers an immune response throughout the body. This can lead to inflammation in the digestive tract that contributes to bloating. In fact, studies have shown bloating to be one of the most common symptoms of celiac disease. (2)

6. Hormone imbalances

Hormones act as chemical messengers throughout your body. When an imbalance occurs, it can throw off the delicate system of how your body functions and can lead to fluid retention, gut dysfunction, and ultimately bloating.

LISTEN NOW: Lucas Kraft: Bulimia, Bloating, Belly Health, Clean Medicine & What Your Farts Are Telling You

Bloating in women

If you’ve ever noticed that women tend to struggle with bloating more than men (studies show they are twice as likely to struggle with bloating compared to men), there is a physiological explanation. (1) This can be due to the hormonal changes that happen throughout a woman’s cycle. For example, women who struggle with premenstrual syndrome, also referred to as PMS, can experience increased water retention which fuels bloating.

This is most likely due to the fact that estrogen is responsible for fluid retention and when estrogen surges in the case of menopause, PMS, or chronic hormone imbalances, bloating is more likely to occur. 

How can I prevent bloating?

Thankfully, there are many natural ways to address bloating in your day-to-day life for both immediate and long-term relief.

1. Avoid certain foods

An elimination diet is a great tool to help you determine if a FODMAP intolerance or another food is contributing to your bloating. This is done by taking out certain foods that are most likely to trigger a reaction such as FODMAP fruits and vegetables, legumes, nuts and seeds, dairy, and grains for a period of time and then slowly reintroducing them back in.

2. Add more probiotics to your diet

Like most other gut problems, bloating can be caused by an imbalance in the ratio of good and bad bacteria in the microbiome. A probiotic can rebalance the microbiome and help alleviate symptoms of bloat. One study found that probiotic supplements were able to significantly reduce bloating symptoms like abdominal pain and flatulence in patients with IBS. (3)

Some of the best natural sources of probiotics include sauerkraut, kimchi, and yogurt. Taking a high-quality probiotic supplement can also ensure that you are getting in enough probiotics on a daily basis.

I personally formulated The Probiotic with 100 billion CFUs per capsule and four strains of beneficial bacteria, including the extensively studied HN019 strain of Bifidobacterium lactis for restored microbiome balance, boosted immunity, and enhanced overall health. 

READ MORE: Everything You Need To Know About The Different Types of Probiotics

3. Eat slower

Rushing through meals also results in swallowing air that can contribute to those uncomfortable feelings of bloat. By slowing down and taking your time to eat with no distractions (yes, working through lunch counts) you’ll avoid taking in more air and you’re less likely to overeat and contribute to added fullness and bloat.

4. Limit chewing gum

Swallowing air also happens when chewing gum. If you struggle with bloating, swap out your gum for mints, especially right after meals when bloating symptoms can be at their worst.

5. Rethink carbonated beverages

The fizz in drinks like soda or sparkling water (yes, even in the trending functional sodas) comes from dissolved carbon dioxide gas, and when you swallow it, that gas doesn’t just disappear. Some of it gets released in your stomach and digestive tract, where it can build up and create pressure, leading to bloating and burping. On top of that, many carbonated beverages contain added sugars or artificial sweeteners, which can further disrupt digestion and feed gas-producing bacteria in the gut.

When should I be worried about bloating?

Anything that is chronic should lead you to make changes. Only when you have symptoms of serious concern such as bleeding, nausea, and fever should you be concerned enough to seek professional healthcare immediately. However, if you are struggling with the pain and other symptoms of bloating on a regular basis, it is a sign that something needs to change.

It is my job to determine what is causing your bloating and make a plan to alleviate your symptoms through blood tests, dietary, and lifestyle changes so you can finally enjoy meals and daily life again, pain-free.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.

Photo: unsplash.com 

Sources

• Ballou, S., Singh, P., Nee, J., Rangan, V., Iturrino, J., Geeganage, G., Löwe, B., Bangdiwala, S. I., Palsson, O. S., Sperber, A. D., Lembo, A., & Lehmann, M. (2023). Prevalence and associated factors of bloating: Results from the Rome Foundation Global Epidemiology Study. Gastroenterology, 165(3), 647–655.e4. https://doi.org/10.1053/j.gastro.2023.05.049
• Zipser, R. D., Patel, S., Yahya, K. Z., Baisch, D. W., & Monarch, E. (2003). Presentations of adult celiac disease in a nationwide patient support group. Digestive Diseases and Sciences, 48(4), 761–764. https://doi.org/10.1023/a:1022897028030
• Kumar, L. S., Pugalenthi, L. S., Ahmad, M., Reddy, S., Barkhane, Z., & Elmadi, J. (2022). Probiotics in irritable bowel syndrome: A review of their therapeutic role. Cureus, 14(4), e24240. https://doi.org/10.7759/cureus.24240