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Why am I bloated? Common causes and what to do
Written byEllie Hughes
Reviewed byDr Rabia Topan, MBChB BSc MRCP PhD
Whether you’re dealing with occasional bloating or ongoing digestive discomfort, we’ve got expert advice to help you better understand your symptoms and when to seek support
Summary
1What is normal bloating?
Normal bloating is a common, temporary feeling of fullness in the stomach, often triggered by food, eating habits or trapped gas.
2What are common IBS symptoms?
IBS is a gut-brain disorder defined by ongoing symptoms like abdominal pain linked to changes in bowel habits over time.
3How do I get rid of bloating?
Bloating can often be eased with simple changes like adjusting your diet, improving digestion habits and supporting your gut.
Bloating is something many of us experience from time to time – and if you’ve ever dealt with it, you’ll know how uncomfortable it can feel. When it starts happening more often, it’s natural to wonder what’s behind it – whether it’s something simple like trapped wind or a sign you might need a bit more support.
To help make sense of it all, we spoke to gut health expert and gastroenterologist Dr Rabia Topan about what’s behind common digestive symptoms, what’s considered normal and when it might be time to speak to your GP.
What is normal bloating?
“Bloating is a sensation, a feeling of fullness in the belly. That sensation – your stomach feeling heavy and bloated – is normal,” says Dr Topan.1 “It’s often triggered by meals, whether that’s the content or composition, how fast we eat the meal or what we’ve eaten before. There are lots of factors that can lead to bloating. For example, eating certain vegetables, drinking fizzy drinks or swallowing air while you eat can all contribute.4
“The size of our belly tied up with bloating can make us feel really low,” she adds. “96% of people with conditions like IBS suffer from bloating, but so do 20–30% of the general population.1 If you’ve ever wondered why you’re so bloated that you look pregnant, then you’re not alone. “We’re all familiar with the look of bloating – the abdominal distension is the physical visible part,” says Dr Topan. “It’s the ‘three months pregnant’ look – and that’s because the belly has literally increased in circumference.”
“Feeling bloated from time to time is a normal sensation. The important thing is that it’s temporary, and it doesn’t affect your quality of life. You need to undo your top button after a meal but then within a few hours you’re back to normal,” explains Dr
Topan
.
When might digestive symptoms need more attention?
If you’ve been experiencing digestive symptoms for a longer period of time, it’s worth paying attention to patterns. Your bowel is sensitive to a number of lifestyle factors like food, exercise or stress. Because your gut and brain are connected, when this connection isn’t working properly, this can sometimes lead to digestive disorders like IBS. “IBS isn’t just about what you eat,” says Dr
Topan. “It’s now classed as a gut-brain disorder – a complex problem that requires a complex solution.”2
Digestive conditions like IBS are typically diagnosed by a healthcare professional, based on your symptoms and medical history. If your symptoms are ongoing, affecting your quality of life or changing over time, it’s important to speak to your GP to explore what’s going on and rule out other conditions.
When is bloating something more than occasional?
“Bloating can be part of a wider pattern of digestive symptoms, but on its own it doesn’t necessarily point to a specific condition,” says Dr Topan.
The key difference is how often it happens and how much it affects you. Occasional bloating that settles on its own is common. But if symptoms are frequent, persistent or affecting your daily life, it’s worth seeking advice.
How to get rid of bloating and trapped wind
If you regularly experience bloating or trapped wind, Dr Topan
suggests making the following changes:
- eat less FODMAP foods: try cutting out onion and garlic – these are called fermentable carbohydrate triggers, also known as FODMAPs. You’ll need to try to eliminate them for six weeks then reintroduce them one at a time in small, increasing amounts to see if they trigger your bloating
- take a deep breath: slow deep breaths from the bottom of your rib cage influence how gas moves around your bowel and helps with bloating. Changing your breathing also flips your nervous system signal from fight or flight mode to rest and digest mode
- exercise regularly: your core muscles and your posture have a huge impact on your bloating. Yoga is particularly helpful as it has a focus on the breath and core
- posture: just standing up straight can help with the appearance of bloating
- chew your food well: taking the time to chew your food properly can help support digestion by breaking it down in your mouth before it reaches your stomach
Do women and men experience digestive symptoms differently?
In general, digestive symptoms like bloating, abdominal discomfort and changes in bowel habits can affect both men and women in similar ways. However, women are more commonly affected by conditions like IBS – young women in particular are around 1.5 times more likely to experience it.5 Globally, around 12% of women are affected compared to 8.6% of men.6 “Many functional gut problems are more common in women than in men”, says Dr Topan.
“Many functional gut problems are more common in women than in men”
Researchers are still exploring why this is the case, but hormones are thought to play a role. “We know that oestrogen and progesterone influence the movement of the gut,” she explains. “Hormones, pain sensitivity and the way our bowels move can differ between women and men. But unfortunately, most studies so far have been done in men.” “The relationship between female hormones and digestive health is an important area for further research,” adds Dr
Topan.
When should you see a doctor about bloating?
Dr Topan
has these red flags for when you should see the GP about bloating.
If any of these accompany your bloating, see your doctor:
- it’s persisting rather than fluctuating
- you’re over the age of 50 with a new onset of bloating
- you’ve got consistent pain or any other symptoms accompanying bloating
“These are red flags because ovarian cancer is more common in middle-aged women and I don’t want that to be missed,” says Dr
Topan.
If any of these accompany your bloating, see your doctor:
- rectal bleeding
- blood in the stools
- unexplained weight loss
- you can feel a lump
- a change in your bowel habit
- a history of bowel cancer
“These are potential red flags for bowel cancer, so see your GP and ask for a test if you have any of these,” says Dr Topan.
Bloating FAQs
Constipation affects up to 1 in 7 of us, says Dr
Topan.3 Constipation is a very common cause of abdominal bloating. When stool remains in the colon, it ferments, causing gas buildup and stretching the intestines, which leads to feelings of tightness, discomfort, and visible bloating. Over 90% of people with constipation experience this symptom.3
IBS is a chronic, long-term condition, so for a medical diagnosis, you need to have had the symptoms for at least six weeks. A doctor will want to rule out a tummy bug or food poisoning. “If you’re having symptoms for more than six weeks, if your bowel habit has changed, you’re feeling more bloated and your digestion isn’t quite right, start paying attention to your bowels. Keep a diary or phone notes – what did you eat, are you stressed, how’s your exercise, sleep and bowel movements?” says Dr
Topan. These will all help with any medical investigations if your symptoms last longer.
“To relieve trapped wind quickly, go for a gentle walk,” says Dr
Topan. “Diaphragmatic breathing - slow deep breaths from the lower rib cage will ease gas trapping. Finally, if you’re still suffering at bedtime, light abdominal massage is a nice mindful activity that can help ease trapped wind. Use some carrier oil and rub your tummy in a circular motion.” You can also buy effective medication containing simeticone for fast relief (including Wind-eze).
The final say
If you’ve made it this far and you’re still unsure what your symptoms mean, you’re not alone – digestive issues can be confusing, especially when there’s so much mixed advice out there. Occasional bloating is common, but if symptoms become persistent or start to affect your quality of life, it’s worth speaking to your GP. Getting the right support early can make a real difference. In the meantime, simple lifestyle changes – from how you eat to how you manage stress – can help support your gut day to day. Interested in gut health? Explore what the gut microbiome is and how gut health can affect inflammation in the body.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Bloating and distension | Causes, Symptoms, Treatment & Support [Internet]. Guts UK. Available from: https://gutscharity.org.uk/advice-and-information/symptoms/bloating-and-distension/
2. Irritable Bowel Syndrome | Causes, Symptoms & Treatment [Internet]. Guts UK. Available from: https://gutscharity.org.uk/advice-and-information/conditions/irritable-bowel-syndrome/#section-1
3. GutsUK. Constipation - Guts UK [Internet]. Guts UK. 2018. Available from: https://gutscharity.org.uk/advice-and-information/symptoms/constipation/
4. NHS website. Bloating [Internet]. nhs.uk. 2022. Available from: https://www.nhs.uk/symptoms/bloating/
5. Irritable Bowel Syndrome (IBS) At a Glance | British Journal of Medical Practitioners [Internet]. Bjmp.org. 2026 [cited 2026 Apr 9]. Available from: https://www.bjmp.org/content/irritable-bowel-syndrome-ibs-glance
6. Oka P, Parr H, Barberio B, Black CJ, Savarino EV, Ford AC. Global prevalence of irritable bowel syndrome according to Rome III or IV criteria: a systematic review and meta-analysis. The Lancet Gastroenterology & Hepatology. 2020 Oct;5(10):908–17.
