Bloating: Common Causes and What Helps

Almost everyone feels bloated sometimes. Usually it settles within a day. But bloating that sticks around for weeks deserves attention, because the fix depends on the cause.

Imagine your waistband feeling tight every afternoon, even though you haven’t eaten much. You try cutting bread, then dairy, then everything, and still feel puffy. A few simple changes to how and when you eat, plus treating mild constipation, finally make the difference.

Common causes

• Swallowed air from eating fast, fizzy drinks, chewing gum or drinking through straws
• Gas-producing foods such as beans, onions, cabbage, some fruits and sweeteners ending in “-ol”
• Constipation, which slows everything down and traps gas
• Irritable bowel syndrome (IBS), where the gut is more sensitive to normal amounts of gas
• Food intolerances such as lactose intolerance or coeliac disease
• Hormonal changes before a period

What helps

• Eat smaller meals slowly and chew well
• Cut back on fizzy drinks and sugar-free sweeteners
• Increase fibre gradually and drink enough water to avoid constipation
• Stay active; a short walk after meals helps gas move through
• Keep a food and symptom diary for two weeks to spot patterns
• Pharmacy options such as simethicone or peppermint oil capsules help some people

Avoid cutting out whole food groups without advice. If you suspect IBS, a dietitian can guide a structured approach such as a low-FODMAP diet, which is meant to be temporary.

But when is bloating a warning sign?

See a doctor if bloating is persistent (most days for three weeks or more), especially in women over 50, as it can occasionally be an early sign of ovarian cancer. Also get checked for bloating with unexplained weight loss, blood in your stool, a change in bowel habit, difficulty swallowing, ongoing vomiting or a lump in your tummy. Severe pain with a swollen, hard abdomen and being unable to pass wind needs urgent care.

Sources: NHS (Stomach bloating), Cleveland Clinic (Bloated stomach), NICE (Irritable bowel syndrome in adults), Target Ovarian Cancer.