The Science Behind Bloating

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Джена Вернер, R.D. Публикувано на 9 април 2025

The term “bloated” is commonly tossed around in casual conversation between friends and colleagues, but what does being bloated actually mean? What causes bloating, what happens in your body when you are feeling this way, and when is bloating a cause for concern or further medical attention?

Many things can cause bloating and belly discomfort, including simply eating and digesting food. While bloating is common, understanding its causes and your individual triggers can help lessen or avoid bloating symptoms.

As a registered dietitian, I love helping people feel their best before, during, and after eating. So, let’s dig into the science behind bloating.

What Is Bloating?

Bloating is a feeling of fullness or distention of the belly, often caused by a buildup of gas or fluid in the intestines. It is one of the most common digestive complaints.¹

Abdominal bloating can be uncomfortable or even painful and may be accompanied by excessive gas, burping, or rumbling noises. Some liken the feeling to a balloon being inflated in the abdomen. Aside from the physical discomfort, bloating can lead to clothes feeling tighter and a rounder, more prominent belly.

Causes Of Bloating

A variety of factors can lead to bloating, so it can be tricky to identify the exact cause. The most common cause of bloating is gas in the digestive system, usually soon after eating. Excess gas can be caused by foods you’re eating or even how you are eating them.

The bacteria in your gut digest the fiber in foods you eat, creating gas as a byproduct of their digestion. While a fiber-rich diet offers many health benefits, certain high-fiber foods known as FODMAPS, like onions, legumes, cauliflower, apples, and wheat bran, can lead to a buildup of uncomfortable gas in the digestive tract in some individuals.^2,3

Other causes of bloating include:

Constipation
Overeating
Gut sensitivity
Gynecological and hormonal conditions (menstrual cycle changes, perimenopause)
Gastroparesis (a condition in which the stomach muscles don’t work properly)
Eating too fast
Food intolerance or allergies
Stress
Depression or anxiety
Recent weight change (loss or gain)
Recent illness (acute or chronic)
Inadequate fluid intake with increased fiber intake
High fiber intake
Too little fiber intake
Sedentary lifestyle

Natural Ways To Prevent Bloating

The good news? You can prevent bloating naturally by making simple lifestyle changes and understanding your body’s needs.

If you consistently feel bloated after eating, start by keeping a food journal to identify and avoid trigger foods. Track how you feel after eating each meal. You may begin to see patterns from meal types, foods, timing of meals, and ingredients. To be extra thorough, note potential hormonal influences and stress factors as well. With this information, you can trial an elimination diet under the guidance of a registered dietitian to decrease symptoms.

Other natural ways to prevent bloating include:

Avoid eating trigger foods
Avoid overeating
Practice mindful eating
Eat on a regular schedule
Avoid eating too fast
Avoid rich and fatty/processed foods
Avoid fried foods
Drink plenty of fluids
Avoid foods and activities that could introduce air or gas into your stomach, like chewing gum, drinking from a straw, or sparkling or carbonated beverages
Eat plenty of fiber, adding it into your diet slowly while ensuring adequate fluid intake
Avoid artificial sweeteners and sugar alcohols
Avoid alcohol consumption
Exercise daily
Take a walk after eating
Minimize stressors in your life, when possible, and effectively manage stress
Reduce screen time
Get adequate sleep
Get blood work to identify any nutrient deficiencies and supplement properly

To truly prevent bloating, you’ll need to uncover the root cause or causes that are triggering the response in your body. Working with a registered dietitian or trusted healthcare professional can help.

Natural Ways To Relieve Bloating

Being bloated is uncomfortable. While there is no magical one-size-fits-all solution to get rid of bloating when it happens, there are some things you can do to relieve bloating naturally.

Bloating is partly your body digesting food and sometimes you just need to give your body time. Everybody's digestive system reacts differently.

Here are a few things you can try to get relief from bloating:

Herbal teas like chamomile, peppermint, fennel, and ginger blends
Bone broth
Magnesium (though too much magnesium can actually lead to bloating and diarrhea)
Elimination diets
Peppermint oil
Special diets like the FODMAP diet
Antacids
Probiotics
Exercise
Drink enough water
Journaling, meditation, stretching
Use of a hot water bottle or heating pad

Again, for long-term bloating relief, find the root cause of the symptoms and implement changes consistently. Being consistent with your dietary and lifestyle changes will ensure the results you achieve are long-term.

When To See A Doctor

While bloating is a common concern and usually not cause for alarm, seek medical attention if the following situations arise:

Bloating worsens
Your bloating lasts longer than a week
Bloating is accompanied by persistent pain
Additional symptoms, such as nausea, vomiting, and bleeding, occur
You notice changes in your bowel movements

You know your body best—if you feel off or changes are new and/or unexplained, seek support from a trusted healthcare professional.

Takeaway

Just because bloating is common doesn’t mean you have to accept and endure it. Keep a food journal to identify potential bloating triggers. Remember that bloating isn’t just caused by what you eat—it may also be influenced by how you eat. Try implementing lifestyle recommendations slowly and use natural gas and bloat reducing-supplements when indicated.

Consult a trusted healthcare provider before starting any new supplement to be sure it is safe for you. And seek medical help if symptoms worsen or you’re not finding relief from lifestyle changes alone.

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