The Real Reasons You’re Bloated and What to Do About Each

Because “drink more water” isn’t a full plan

Why bloating feels so confusing

Bloating is one of those symptoms that feels simple until you live with it. One day it shows up after lunch, another day it arrives before your period, and sometimes it lingers no matter how “clean” you eat. The problem is that bloating is not one thing. It is a signal, and the signal changes depending on what triggered it.

Studies estimate that “up to 30 percent of adults report frequent bloating,” yet most advice still treats it as a single issue. Understanding the cause matters because the fix for salt-related bloating looks very different from stress-related bloating.

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Salt and fluid retention

Salt pulls water into your tissues. When sodium intake spikes, your body holds onto fluid to maintain balance. This often shows up as abdominal fullness and puffiness that feels worse by evening.

Research cited by the American Heart Association notes that “high sodium intake can cause measurable short-term water retention, even in healthy adults.” Reducing ultra-processed foods and pairing salty meals with potassium-rich foods like bananas or leafy greens can help restore balance. Gentle movement also encourages excess fluid to move out.

Constipation-related bloating

When digestion slows, gas and stool build up in the colon. This creates pressure and a stretched feeling that does not always improve after eating less.

According to gastroenterology reviews, “constipation is one of the most common contributors to chronic bloating.” Fiber helps, but only when increased gradually. Abrupt fiber loading can worsen symptoms. Adequate hydration and consistent meal timing often matter just as much as fiber itself.

For digestive support strategies that focus on daily routines and gut comfort, explore resources on Aromedy through highlighted wellness guides that connect digestion with lifestyle habits: Aromedy wellness insights.

IBS and visceral sensitivity

With IBS, bloating is not only about gas. The gut becomes more sensitive to normal amounts of stretching. This is why IBS bloating can feel severe even when scans show little physical distension.

Clinical reviews report that “over 70 percent of people with IBS identify bloating as one of their most disruptive symptoms.” Low-FODMAP eating patterns, stress regulation, and targeted probiotics are often more effective than generic gas remedies.

Food intolerances and delayed reactions

Food intolerance bloating is tricky because symptoms may appear hours later. Lactose, fructose, and certain fermentable carbohydrates are common triggers.

Nutrition studies show that “malabsorption of specific carbohydrates increases gas production in the colon.” Keeping a short food-symptom journal can help identify patterns without resorting to extreme restriction. Digestive enzymes may help in specific cases, particularly with dairy-related bloating.

Menstrual cycle bloating

Hormonal shifts before and during menstruation change how the body handles fluids and digestion. Progesterone slows gut movement, while estrogen fluctuations increase water retention.

Gynecologic research notes that “up to 75 percent of menstruating individuals experience bloating in the luteal phase.” Gentle exercise, magnesium-rich foods, and stable meal timing often reduce severity. If bloating is sudden, painful, or paired with other new symptoms, medical evaluation is important.

Carbonated drinks and swallowed air

Carbonation introduces gas directly into the digestive tract. Even sugar-free sparkling drinks can create pressure and distension.

Studies on gastrointestinal gas confirm that “carbonated beverages increase gastric volume shortly after consumption.” If bloating improves within a few hours, carbonation is likely a major contributor. Switching to still beverages for a week can be a simple test.

Stress and the gut-brain connection

Stress changes how the gut contracts and how sensitive it feels. This can cause bloating even without dietary changes.

Neurogastroenterology research shows that “stress alters gut motility and pain perception through the brain-gut axis.” Breathing exercises, consistent sleep, and predictable meals can reduce stress-driven bloating more effectively than food elimination alone.

When to seek medical evaluation

Occasional bloating is common. Persistent bloating that is severe, painful, unexplained, or accompanied by weight loss, anemia, or vomiting should be evaluated. These symptoms can signal conditions beyond functional digestion issues.

The highlighted National Institute of Diabetes and Digestive and Kidney Diseases guidance outlines red flags clearly: NIDDK digestive symptoms.

Bloating is not a failure of willpower or discipline. It is feedback. When you match the solution to the cause, relief becomes far more realistic. Paying attention to patterns, rather than chasing quick fixes, is often what makes bloating manageable instead of mysterious.

Medical Disclaimer

The information provided in this article is for educational and informational purposes only and is not intended as medical advice. It should not be used to diagnose, treat, cure, or prevent any medical or mental health condition. Always seek the guidance of a qualified healthcare professional or licensed mental health provider with any questions you may have regarding a medical condition, diagnosis, or treatment. Never disregard professional medical advice or delay seeking it because of something you have read here.