Why am I always bloated?

Anyone who has experienced bloating knows that it can feel frustrating and distressing for some -  like the guest that shows up and won’t leave.

What is bloating?

Bloating occurs when gas is released in the gut which causes a balloon-like feeling. People may experience bloating at different times. Some may experience it first thing in the morning or in the evening. Others may experience it after eating specific foods. It is important to know that minor bloating is part of the digestion process and for the most part is a normal process that happens to all of us. However, a chronic condition is more complex than minor bloating.

How does bloating occur?

There are numerous potential causes of bloating. Sometimes it is because of the food we eat, but other times it may not be.

Possible reasons include:

Foods known to cause wind and bloating

These foods include sprouts, broccoli, onions, cabbage and beans beans the musical fruit. If you want to cut down on these, ensure you are still getting your daily fruit and vegetable intake.

Eating on the go or while talking

One reason you feel bloated is you are unintentionally taking in excess air. Eating on the go or while talking can cause you to take in this excess air and cause a bloated feeling. Try to sit down without slumping and take some time to eat without talking and ideally with your mouth closed to prevent swallowing excess air.

Tight fitting clothing

The tight high waist jeans may look cute, but this may not be helping your bowel. Compressing the gut can restrict the ability for your food to be digested, which can cause discomfort including constipation and indigestion also.  Consider looser clothing and notice whether this makes a difference.


The side effects of certain medications can include bloating or discomfort to the gut. If you have noticed that your medication may be related to your digestive issues, discuss this with your GP before anything. In some cases, there may be an option to switch to a gentler prescription.


Stress is an acute threat to the normal functioning of the body. Do you ever get a feeling in your gut when you are stressed? That is because there is a connection and relationship between your brain and gut. When you stress, this gut-brain interaction is disturbed. People with IBS tend to have flare ups during moments of stress as IBS is a stress-sensitive disorder. You can manage your stress levels in a number of ways including seeking therapy and stress relief exercises (e.g. breathing, meditation). However, speak to a professional if you feel unable to deal with your stress levels.

Food intolerance

A food intolerance can cause difficulty digesting certain food which may result in bloating. This blog post will help you understand more about food intolerances.

This is not an exhaustive list as there are many factors that contribute to bloating including coeliac and IBS. If your bloating symptoms persist, consult your GP to rule out a more serious condition.

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