Bloating
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Symptoms of bloating
Bloating is a common digestive issue that can cause your tummy to feel full, swollen or uncomfortable. You might be bloated if you notice:
- A feeling of fullness
- Your tummy looks or feels larger than usual
- Tummy pain or discomfort
- Rumbling or gurgling sounds in your tummy
- Passing wind more often than usual
These symptoms are very common and often temporary. They can happen after eating or gradually build up throughout the day.
What causes bloating?
Bloating usually happens when excess gas is produced in the gut. It can also result from slower movement of gut muscles, which delays food transit. When partially digested food stays in the gut for longer, it begins to break down, leading to excess gas.
Certain foods and drinks, like some vegetables and fizzy drinks or even swallowing air while eating, can all contribute to this feeling.
Sometimes, bloating may result from digestive issues like:
If bloating persists or doesn’t go away, it’s important to speak to your GP. It can occasionally be linked to more serious conditions, like ovarian cancer. Remember, most causes of bloating aren’t serious and with the right guidance, you can often find relief.
Some people also notice bloating around their period due to natural hormonal changes. Bloating before and during a period can be due to water retention, not gas. This can cause bloating not just in the abdomen but also puffiness in the face and clothes may feel tighter.
Some women also experience digestive disruptions around their period, which, along with other symptoms, are linked to shifts in progesterone and oestrogen during the luteal phase (between ovulation and the start of the period).
Bloating in the stomach can sometimes result from low stomach acidity, which can slow the digestion of foods, especially proteins, causing fermentation and gas.
Bloating in the lower abdomen may be linked to an imbalance of beneficial and harmful bacteria in the gut. Harmful bacteria feed on partially digested food, which can lead to gas and bloating.
If you’re feeling bloated, there are several simple steps you can try to help relieve and prevent symptoms.
You should try to do:
Exercising
Regular exercise supports healthy digestion, preventing or relieving bloating.
Staying hydrated
Drinking plenty of water can aid digestion and ease bloating, particularly when linked to constipation.
Eating smaller, frequent meals
Opt for smaller meals throughout the day to ease the strain on your digestive system.
Massaging your tummy
Gently massage your stomach from right to left to relieve trapped wind and discomfort.
Adding high-fibre foods
For constipation, fibre-rich foods like whole grains, fruits, and vegetables can help maintain your digestive system's regular function.
Chewing with your mouth closed
This can help you avoid swallowing excess air, which can contribute to gas and bloating.
Noticing how stress affects you
Stress can slow digestion, cause bloating, impact appetite, or lead to gulping air. While stress can’t always be avoided, managing it with slow breathing or mindfulness may help.
You should try to avoid:
Drinking fizzy drinks, alcohol & caffeine
These drinks can increase gas in your digestive system, so it’s best to limit them if you’re prone to bloating.
Eating gas-causing foods
Foods like cabbage, beans and lentils are nutritious but can produce gas for some people. Reducing these may help if you’re feeling uncomfortable. Other foods associated with bloating include:
- Legumes
- Cauliflower
- Onions
- Broccoli
- Sprouts
Keeping a food diary can help you identify which foods are triggers for you.
Eating late, large meals
Eating heavy meals before bed or slouching while eating can slow digestion. Aim to eat at least a few hours before lying down and maintain good posture during meals.
Eating processed, sugary, spicy or fatty foods
These can be harder for your body to digest and may contribute to bloating and discomfort.
Foods you’re intolerant to
If you have a food intolerance, such as lactose or gluten, avoiding these foods can help to prevent symptoms.
Treating bloating
Bloating often doesn’t require treatment, but if needed, the right approach will depend on the cause.
Your GP may:
- Refer you to a dietitian if general dietary advice, like avoiding trigger foods, hasn’t been effective
- Refer you to a specialist for further tests to understand what may be causing persistent bloating
Make sure to call 999 or go to A&E if you:
- Have a sudden or severe stomach ache
- Have pain when touching your stomach
- Are vomiting blood or vomit that looks like coffee grounds
- Have a bloody or black poo
- Are struggling to wee, poo or pass wind
- Have difficulty breathing
- Have chest pain
If you need to go to A&E, make sure you don’t drive yourself. Ask someone to take you or call 999 for an ambulance, and make sure to bring any medications that you’re taking with you.
If you’re bloated, a pharmacist can offer advice on helpful treatments, like:
- Laxatives can help relieve constipation (a common cause of bloating) and help you feel more comfortable
- Medicines that are designed to ease bloating and stomach discomfort
Your pharmacist is there to discuss these options and recommend what might work best for you. They can help you find the right products to ease bloating and offer tips for ongoing comfort.
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Frequently asked questions
Foods high in fibre, like beans, lentils, broccoli, cauliflower and cabbage, can cause bloating due to their gas-producing qualities. Carbonated drinks, artificial sweeteners and dairy (for those with lactose intolerance) can also lead to bloating.
To help reduce bloating, you can try to massage your tummy from right to left or do some gentle exercise, like going for a walk. If you’re bloated, it’s important to avoid carbonated drinks, eat slowly and reduce high-salt foods, which can cause water retention. You can also speak to your pharmacist about over-the-counter medicines that can help to relieve bloating. We’ve covered more on this in the ‘How can I reduce my bloating?’ section of the page.
If you still feel bloated after pooing, it could be due to trapped wind, digestive problems like constipation or water retention. Eating too quickly, everyday stress or high-fibre foods can also cause bloating.
Occasional bloating is normal, but daily bloating might suggest dietary issues, food intolerances or digestive conditions. Sometimes, it can be a sign of something serious like ovarian cancer. If you’ve been bloated for 3 weeks or more, make sure to speak to your GP.
While there isn’t a single number one food that causes bloating for everyone, beans are often associated with bloating. This is because they contain complex sugars that the body struggles to break down, producing gas. Cooking beans thoroughly and consuming them in moderation may help reduce their bloating effect.
Bloating and gas are related but not the same. Bloating is a feeling of fullness or swelling in the abdomen, while gas refers to the buildup of air in the digestive tract. The most common reason for bloating is having a lot of gas in your gut.
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