Why you’re bloated and how to get fast relief

Bloating can be uncomfortable and sometimes embarrassing. Between 10% and 25% of people experience occasional bloating.

What does bloating feel like?

Bloating is that uncomfortable, full and tight feeling in your stomach.

“It might feel like your tummy is full, swollen, sometimes tender, and that can cause discomfort,” Dr. Ogun said.

It can also make your belly look larger. Some people even complain of being so bloated that they look pregnant.

That full, uncomfortable feeling is due to a build up of pressure inside of your stomach.

Overeating can stretch your stomach, which may lead to bloating. When we overeat, our stomach feels too full and makes us feel sluggish.

Eating too quickly is another bloating cause. When you eat too fast, you are more likely to swallow air. Your stomach fills up with extra air, which causes your stomach to fill with gas. Chewing gum and smoking can also cause you to take in extra air.

Gas and digestive issues

Excess gas in the digestive tract can lead to bloating. Gas can be produced during the digestion of certain foods, and an imbalance in gut bacteria may worsen the issue.

Certain common conditions may cause you to have gas, like irritable bowel syndrome, celiac disease and gastroesophageal reflux disease.

Food intolerances

Some people experience bloating due to food sensitivities, such as lactose or gluten intolerance. When your body is intolerant to certain foods, it can’t break it down before it gets to your colon. Once it reaches your colon, it creates gas bubbles, which go into your stomach. Identifying and avoiding trigger foods helps manage bloating.

Dr. Ogun suggested keeping track of what you eat.

“Have a food diary. See what triggers your bloating symptoms and see if you can eliminate those foods,” she said.

Bloating prevention

Dr. Ogur suggested a few ways to help prevent bloating.

Don’t eat too much

Chew your food thoroughly and eat slowly. Take smaller portions on your plate. When you eat slower, you’ll start to feel when your belly is full. You’ll eat less if you can feel when your body has had enough to eat.