Why Am I Always Bloated? Doctors Share Hidden Triggers and Easy Fixes That Actually Work

If your Google search history is filled with endless variations of “Why am I always bloated?”, you aren’t alone. Up to 25 percent of the population experiences occasional bloating, and 10 percent of us experience it daily. Not only is that puffiness uncomfortable, but there are so many potential triggers that figuring out what’s causing it and how to fix it can often feel like a wild goose chase. 

So we talked to doctors who actually have the answers. Here’s what the experts have to say about common causes of puffiness and that too-full feeling, plus the best ways to prevent bloating and slim your midsection.

Why am I always bloated? 4 common causes doctors see daily

Bloating might feel normal to you if you experience it regularly, but it’s actually a signal that something is off, says Gowri Reddy Rocco, MD. 

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“Bloating is a sign that your digestive system is not in its normal state,” explains Dr. Rocco. “Among women 50 years and older, hormone imbalance can be a contributing factor—alterations in estrogen and progesterone can slow down metabolism, causing feelings of fullness and pressure.” 

That said, menopausal hormone changes are far from the only reason you might experience bloating. Here are some other likely culprits that can trigger painful puffiness:

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Too much air in your stomach

We all swallow air when we eat, drink and even chew gum. But too much trapped air can increase the pressure in your stomach and cause pain and bloating. 

“How you eat is very important,” Dr. Rocco says. “If you’re eating fast or drinking carbonated water, you’re likely to get a lot of air in your stomach, which causes bloating.” 

Habits like watching TV or multitasking while eating can distract you from chewing, sending a lot more air into your stomach. Chewing gum, sucking on hard candies, talking while eating and using straws can also increase the amount of air that gets into your stomach. 

The fix: “Taking time to chew your food, eating slowly and paying attention to food intake can reduce the feeling of fullness,” Dr. Rocco advises. You may also want to cut out carbonated drinks, gum and straws to see if that helps relieve your bloating.

Food intolerance

If you find yourself becoming bloated nearly every day, you may have a food sensitivity or a food intolerance, such as celiac disease (an autoimmune reaction from eating gluten) or lactose intolerance. That means your body is unable to digest certain types of food, which can lead to not only bloating but also stomach pain and excessive gas. 

The fix: Start a food diary to track what you eat and when you feel bloated. If a food intolerance is the cause of your bloating, this will help you pinpoint exactly what type of food is making you feel unwell. Certain food types are more likely to be the culprit, says Eric Yoon, MD, gastroenterologist at Manhattan Gastroenterology.

“Carbohydrates such as bran, cabbage, cauliflower, broccoli and beans as well as milk and other dairy foods can all create intestinal and colonic gas,” says Dr. Yoon. “Avoid sugar-free candies and gums, as artificial sweeteners such as mannitol or sorbitol are difficult to break down for certain patients, contributing to bloating and gas.”

Keep track of your eating and instances of bloating for at least two weeks before assessing to see if you can pinpoint the problem food(s). From there, you can work with your doctor to adjust your diet to avoid your trigger foods as much as possible.

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Constipation 

If we had to rank the most irritating commonplace gastrointestinal issues, constipation and bloating would probably tie for first place. Unfortunately, the two often go hand-in-hand, especially as we get older. 

“In general, as we age, our GI tract slows down,” says Haleh Pazwash, MD, gastroenterologist at Gastroenterology Associates of NJ. “With this comes constipation, which can lead to bloating as well.”

The fix: “For those with constipation, the number one rule is to stay hydrated,” Dr. Rocco recommends. That means drinking plenty of water every day. “Hot or warm water with a fresh squeeze of lemon also helps mobilize food and improve digestion.” (Discover more benefits of lemon water here.)

Prevention is also important. “To avoid constipation, increase the intake of water, fiber-rich foods and physical activity—even a short walk after each meal will do wonders,” says Dr. Rocco. “Magnesium citrate, found over the counter, is also a great supplement to add to improve or help relieve constipation.” 

Imbalanced gut microbiome 

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“A shift in the gut microbiome is now being increasingly recognized as a reason for bloating, especially in women as they age,” says Dr. Pazwash. “Certain probiotics may be part of the answer to this solution.”

In fact, gut bacteria that are out of balance may even contribute to irritable bowel syndrome (IBS), a GI disorder that can cause abdominal pain, gas, bloating and diarrhea. (See our best IBS self-care tips here.)

The fix: Eating probiotic-rich fermented foods like kimchi, sauerkraut and kefir can help reset your gut microbiome with “good” bacteria and cut down on bloating and gas. You can also consider taking a daily probiotic supplement to help, too.