What causes bloating and how to relieve it naturally
A bloated stomach is often perceived as an uncomfortable and distressing feeling of fullness, which may be accompanied by abdominal distension. It is a common issue that affects almost everyone at some point in their lives. Bloating can occur acutely, but it may also recur, which in some cases may indicate an underlying condition. Do you frequently suffer from a bloated stomach and are unsure of its cause? In this blog, we explain what bloating is, what causes it, what measures can help, and when it is important to see a doctor.
Table of Contents
- What is bloating?
- What are the symptoms of a bloated stomach?
- Causes of a bloated stomach
- When should I see a doctor?
- Treatment options for a bloated stomach
- Summary
What is bloating?
Bloating occurs when gases accumulate in the digestive tract, leading to an uncomfortable feeling of fullness, pressure, and sometimes pain in the abdominal area. This can cause both physical and psychological discomfort. Bloating can be a short-term issue, such as after a large meal, or it may be persistent and indicate more serious health conditions. Various factors contribute to the development of bloating, which we will explore further in the section on the causes of a bloated stomach (NIH, 2024).
What are the symptoms of a bloated stomach?
A bloated stomach can be accompanied by a range of symptoms, which may vary from person to person. While some symptoms are more typical, there are also less common signs that can occur. The typical symptoms include:
- Feeling of fullness
- Abdominal pain or cramps
- Rumbling noises in the stomach
- Visible distension of the abdomen
- Increased flatulence or burping
- Nausea
Source: NHS, 2022
Less typical symptoms may include persistent fatigue and back pain, which can result from the accumulation of gas in the abdominal cavity.
Causes of a bloated stomach
A wide range of factors can cause bloating, from dietary habits to underlying medical conditions. Below is an overview of the main causes:
Aerophagia
Aerophagia refers to the frequent or excessive swallowing of air, which leads to an accumulation of air in the digestive tract. This can occur while eating, talking, or due to certain habits such as smoking or chewing gum. The trapped air can cause symptoms such as belching, bloating, and a feeling of fullness, which many people find unpleasant and embarrassing.
Constipation
A very common cause of bloating is constipation. When bowel movements slow down, stool accumulates in the colon, leading not only to a feeling of fullness but also to increased gas production as bacteria in the intestine ferment the stool.
Diet-related causes
- Food intolerances: Intolerances to certain foods, such as lactose (in dairy products), gluten (in wheat), or histamine, can also lead to bloating. When these foods are consumed, the body struggles to digest them properly, resulting in gas, abdominal pain, and bloating.
- Gas production in the digestive tract: Many foods contain poorly digestible carbohydrates that are not completely broken down in the small intestine and ferment in the colon. Examples include legumes, some vegetables, and whole grains, all of which can cause gas buildup.
Medical causes
- Irritable Bowel Syndrome (IBS): A functional gastrointestinal disorder characterized by symptoms such as abdominal pain, cramps, bloating, diarrhea, and constipation. Suspected causes include abnormal bowel movements, increased gut sensitivity, and changes in the gut microbiota.
- Bowel obstructions: Blockages in the digestive tract can also lead to constipation and bloating. These blockages can occur in either the small or large intestine and may be caused by tumors, scar tissue, strictures, or inflammatory bowel diseases like Crohn’s disease or ulcerative colitis.
Hormonal causes
Hormonal fluctuations also play a role in the development of bloating. During the menstrual cycle and pregnancy, changes in progesterone and estrogen levels can relax the intestinal muscles, slowing digestion and often leading to bloating. Similar hormonal changes during menopause may impair bowel motility and increase the risk of bloating.
Other contributing factors
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Lifestyle factors: Lifestyle plays a crucial role in the development of bloating.
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Stress impairs normal bowel function by disrupting nervous system signals that regulate digestion. Hormones such as adrenaline and cortisol are released during stress, triggering a "fight or flight" response and slowing digestion as the body focuses its energy on survival. Chronic stress over time can impair gut function and lead to digestive issues like constipation and bloating.
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Lack of physical activity also contributes to slower bowel movements, as regular exercise promotes blood circulation and gastrointestinal activity. This helps move food through the digestive tract more efficiently and supports quicker waste elimination, reducing the risk of bloating and constipation.
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Medications: Certain medications such as antibiotics and painkillers can disrupt the balance of the gut microbiota and impair digestion. They may also reduce the production of stomach acid and digestive enzymes, which can hinder complete food digestion and promote bloating.
Source: Cleveland Clinic, 2021; John Hopkins, 2024; Mayo Clinic, 2021
When should I see a doctor?
A bloated stomach is often harmless, but there are certain symptoms and situations in which a visit to the doctor is essential. This is particularly important when symptoms are unclear or if the following warning signs occur.
Warning signs that should not be ignored:
- Persistent and recurring symptoms
- Severe abdominal pain
- Blood in the stool
- Unexplained or unintended weight loss
- Changes in stool consistency and frequency
- Fever
- Nausea and vomiting
If warning signs occur, a doctor should be consulted immediately to allow for a thorough examination and to detect complications at an early stage (Mayo Clinic, 2024).
Want to assess your own health?
In some cases—especially if symptoms such as abdominal pain, diarrhea, blood in the stool, or unwanted weight loss are present—intestinal inflammation may be the underlying cause. To detect such conditions quickly and efficiently, Homed-IQ offers an gut inflammation test that you can conveniently perform at home. This test measures calprotectin in the stool, a protein that increases in response to inflammation in the gut. If the test result is positive, further diagnosis by a physician is necessary to determine the exact cause of the inflammation and to initiate appropriate treatment.
Treatment options for a bloated stomach
Acute remedies for bloating:
If you're already experiencing a bloated stomach, the following home remedies may offer immediate relief. You should pay attention to what works best for you personally and proceed accordingly:
- Drink peppermint tea
- Place a hot water bottle on your stomach
- Chew caraway and fennel seeds or prepare them as a tea
- Avoid gas-producing foods such as cabbage or onions
- Gentle abdominal massage
Source: Hildreth, 2024
For recurring symptoms:
If you suffer from regular or persistent bloating, you should see a doctor to investigate potential causes such as food intolerances or digestive disorders. A targeted diagnosis is important to ensure individualized treatment. In the case of a food intolerance, for example, it may be necessary to avoid certain foods containing lactose or gluten. For digestive problems such as irritable bowel syndrome, dietary changes may be required, while inflammatory bowel diseases may need to be treated with medication (Cleveland Clinic, 2021).
Preventive measures:
There are also ways to prevent bloating more effectively through conscious lifestyle choices. These are listed in the table below with brief explanations:
| Measure | Explanation |
|---|---|
| Regular physical activity | Promotes blood flow and bowel movement Helps prevent gas and constipation |
| High-fiber diet | Gradually increase fiber intake Supports digestion and prevents constipation Examples include whole grains, legumes, and fresh vegetables |
| Adequate fluid intake | Optimizes fiber function Facilitates digestion Avoid sugary and alcoholic drinks |
| Eating slowly | Reduces air intake Relieves strain on the gastrointestinal tract Take your time and chew thoroughly |
| Stress management | Supports healthy digestive function Use techniques such as meditation, yoga, or anything that helps you relax |
| Reduce or avoid carbonated drinks | Prevents additional gas |
| Regular mealtimes | Stabilizes digestion rhythm Improves gut health |
| Caution with medications | May affect gut flora and bowel motility Consult your doctor |
Source: Jones, 2023; NHS, 2022
Summary
A bloated stomach is a common issue characterized by a feeling of fullness, abdominal pain, pressure, and belching. Causes range from dietary habits and food intolerances to conditions such as irritable bowel syndrome or hormonal fluctuations. Recurring or persistent symptoms should be evaluated by a doctor, especially if alarming signs such as severe abdominal pain, blood in the stool, or unexplained weight loss occur. Treatment for bloating depends on the underlying cause and may involve dietary changes, lifestyle modifications, and medications to relieve symptoms and address root causes.
