Abdominal bloating is a common complaint, especially among women. It involves the abdomen feeling full, tight and uncomfortable. Bloating can cause pain, cramps, excessive gas, rumbling noises from the gut and a visibly distended belly. While bloating can sometimes be triggered by a serious medical condition, it is often caused by simple diet and lifestyle factors. Here are some potential causes of abdominal bloating:
Overeating
Eating too much or too quickly can overload the stomach and small intestine, causing food to sit heavy in the gut. This stretches the abdominal wall, slowing down digestion and causing bloating symptoms. Portion control is key – eat smaller meals, chew food thoroughly and don’t rush mealtimes.
Food Intolerances
Some people struggle to properly digest certain foods, like lactose, fructose, wheat and beans. Undigested carbohydrates from these foods are fermented by gut bacteria, producing excess gas and bloating. Keeping a food diary can help identify your personal trigger foods to avoid. FODMAPs (fermentable carbs) are common culprits.
Constipation
When stools move slowly through the colon, excess waste builds up and presses on the intestinal wall, causing a bloated belly. Lack of fiber, fluids and exercise are common causes of constipation. Getting enough fibre, drinking 6-8 glasses of fluids daily and regular physical activity can help regulate bowel movements.
Swallowed Air
Eating while talking, drinking through a straw, chewing gum, smoking and eating fast can all cause extra air swallowing. This air collects in the digestive tract and leads to bloating. Avoid carbonated drinks, take time to eat mindfully and don’t use a straw. Chewing with your mouth closed also helps.
Candida
A candida overgrowth in the gut can cause bloating. Candida feeds on sugars and can proliferate if the gut flora balance is disrupted by antibiotics or a poor diet. Treatment for candida includes eating probiotic foods, which can help restore healthy gut flora. Anti-candida diets for a candida infection are low in sugar, yeast and alcohol may also be beneficial. Take a candida test or visit your GP if symptoms of candida persist.
Hormonal Changes
Fluctuations in female reproductive hormones during the menstrual cycle, pregnancy and menopause can trigger bloating. Hormones like estrogen and progesterone affect digestion and water retention. Keeping hydrated, exercising and reducing salt intake can help manage hormonal bloating.
Stress
Chronic stress can disrupt digestion and cause inflammation, leading to bloating. Stress management through yoga, meditation, therapy or other relaxation techniques is important. Getting enough sleep, exercise and social support also helps manage stress levels.
Poor Posture
Slouching, hunching over, and poor posture while sitting or standing can restrict the abdomen and lead to bloating. Be mindful of posture and sit/stand tall with shoulders back to open up the chest and prevent abdominal compression.
When abdominal bloating becomes a frequent problem impacting daily life, it’s worth seeing your doctor to identify any underlying causes. Keeping a food and symptom diary, reducing processed foods, managing stress and exercising regularly can all help minimize bloating. Simple diet and lifestyle measures can resolve many cases of abdominal bloating.