Why Am I So Bloated? Here’s What Helps

Honestly, few things are more uncomfortable than bloating. That tight, gassy, sometimes painful feeling in your belly can make even your favorite jeans feel like a mistake. If you’ve ever caught yourself wondering “Why do I feel so bloated all the time?”—you’re not alone.

Bloating is incredibly common and can happen for many different reasons. The good news is there are often simple things you can do to feel lighter, more comfortable, and in control of your digestive health.

What Causes Bloating?

1. Eating Too Fast

One of the most overlooked causes of bloating is aerophagia, the act of swallowing excess air. While it may sound trivial, swallowed air can actually lead to significant abdominal discomfort, distention, and gassiness, especially when it accumulates in the upper part of the gastrointestinal tract. Research says that, 

"When we eat or drink quickly, chew gum, or sip carbonated drinks, we unintentionally swallow air. This air gets trapped in the digestive tract and can cause that uncomfortable gassy feeling."

2. Too Much Salt or Sugar

 Processed foods high in sodium or sugar (especially sugar alcohols like sorbitol) can cause water retention and gas buildup in your intestines. More seriously, sugar alcohols like sorbitol, mannitol, xylitol, erythritol, and maltitol, which are common in sugar-free gums, candies, protein bars, and diet drinks. These low-calorie sweeteners are only partially absorbed in the small intestine, meaning they pass into the colon where gut bacteria ferment them. This fermentation process produces gas as a byproduct, leading to pressure, bloating, and cramping.

3. Constipation

If you’re not going regularly, your digestive system slows down and gas gets trapped, which will lead to that heavy, puffy feeling.

A review published in Neurogastroenterology and Motility described this clearly: the slower your colonic transit time, the more likely you are to retain gas and experience bloating. The authors found that even in people without overt constipation, mild delays in stool passage can lead to the sensation of abdominal fullness and visible swelling.

4. Food Intolerances

Some people don’t digest lactose (in dairy), gluten (in wheat), or FODMAPs (a type of carb in certain fruits and veggies) very well, which leads to gas and bloating.

Unlike food allergies, which involve the immune system and can be life-threatening, food intolerances happen when your digestive system struggles to break down certain components in food. As stated in the research, this incomplete digestion leads to fermentation by gut bacteria, producing excess gas, bloating, cramping, and sometimes diarrhea or constipation.

5. Gut Imbalance

   A lack of healthy gut bacteria can lead to inefficient digestion and more fermentation in your intestines, which increases gas production.

Tips to Reduce Bloating

1. Slow Down and Chew More

Chew thoroughly, put your utensils down between bites, and take time to enjoy your meal. This simple shift can dramatically reduce the air you swallow.

2. Stay Hydrated

Drinking enough water helps prevent constipation and keeps digestion moving. Warm water with lemon in the morning is a great way to start the day.

3. Avoid Fizzy Drinks

Carbonated beverages introduce extra gas into your stomach. Try still water or herbal teas like peppermint, ginger, or fennel instead.

4. Limit Trigger Foods

Common culprits include dairy, beans, onions, garlic, artificial sweeteners, and cruciferous vegetables like broccoli and cabbage. Try cutting them out one at a time to see what works for you.

5. Get Moving

Gentle activity, like walking after meals or practicing yoga, can help relieve gas and improve overall digestion. Also, Kathy provides so many exercises for bloating, which can help relieve your bloating in 1 minute. 

6. Add Fiber Gradually

Fiber is great for digestion, but adding too much too fast can backfire. Increase fiber slowly and drink plenty of water to avoid gas buildup. One of the most powerful things you can do for bloating is to nourish your body with natural foods that aid digestion, stabilize blood sugar, and reduce inflammation. Our Superfood Wellness Blend Tea, made in Canada 🇨🇦, contains 29 carefully selected whole foods and food-grade herbs including: Blueberries, raspberries, blackberries, spinach, turmeric, dandelion, celery, pumpkin, perilla leaf, hawthorn fruit, Chinese yam, and more...

These ingredients work synergistically to:

• Inhibit bloating
  

• Improve insulin sensitivity
  

• Reduce cravings and sugar spikes
  

• Support liver detox and gut balance
  

• Promote natural GLP-1 production, a hormone that helps regulate appetite and digestion
  

Unlike harsh cleanses or restrictive diets, this blend is gentle on the stomach and designed for sustainable weight loss and digestive ease.

7. Try a Probiotic

A daily probiotic or fermented foods like yogurt, kefir, kimchi, or sauerkraut can help balance your gut bacteria and reduce bloating over time.

8. Avoid talking while chewing.

It’s not only polite, it’s practical. Talking and eating at the same time increases the likelihood of swallowing air.

Bloating is frustrating, but it’s often manageable with small, consistent changes. Tune in to how your body reacts to different foods and habits. A calmer, happier gut often leads to better energy, mood, and overall well-being.