Belly bloat is real—Here’s what experts want you to know

An ice-breaker, a conversation starter, a constant state of mind—it’s safe to admit that bloating is an universal issue. Whether you’ve eaten too fast, chewed gum, drank through a straw, or worked out too hard, the bloat-boat finds any excuse to float its way back to you. It’s bad enough that the lingering feeling makes you feel uneasy. Adding insult to injury, the way bloating physically presents itself isn’t fun to deal with either. But, here’s the biggest question—why is it such a constant in many people’s lives? Experts spill the beans.

What is bloating?

“Bloating is that all-too-familiar feeling of tightness, pressure, or swelling in the belly. It’s kind of like your jeans suddenly shrink after lunch,” says Kripa Jalan, nutritionist and founder of Burgers To Beasts. “Medically, it often stems from a build-up of gas in the GI tract, which can is caused by a number of reasons.” Breaking it down further, she states that gas is always present in the digestive system, and most of the time it is cleared through burps or farts. If gas builds up faster than its released, bloating sets in. 

Elaborating further, culinary nutritionist and holistic wellness coach, Eshanka Wahi describes bloating as a digestive issue caused by inflammation. “One would feel their stomach is full and tight due to various reasons such as slow digestion, water retention, air swallowing, gas accumulation, retention of stools due to constipation, delayed emptying of the stomach, and inflammation in the gut,” she says. 

What floats your bloat

The gut bugs play a significant part in the way you bloat. How? According to Jalan, different bacteria produce different gases when they digest your food. To top it off, stress, too, can play a sneaky role in triggering this uncomfortable digestive issue. “The gut and brain are closely linked, and anxiety can slow digestion, mess with motility, and make bloating worse,” she says. “If you feel bloated no matter what you eat, it may point to dysbiosis—an imbalance in the gut microbiome that leads to excess gas and discomfort.” Other than that, consumption of inflammatory foods like sugar, alcohol, processed foods, and even gluten can cause severe puffiness in the body, especially around the face and the gut.

The female connection

Have you noticed that women tend to complain about bloating more than men? Turns out, there are several factors at play. Cyclical and hormonal changes such as menstruation, pregnancy, and menopause, as well as differences in abdominal wall function play a rather large role in causing bloating among women. “The gastrointestinal tract of women is more sensitive due to the hormonal fluctuations,” adds Wahi. 

If your belly tends to bloat and feel a size or two larger during your period, know that the imbalance between estrogen and progesterone levels during that cycle is to blame. This often leads to water and salt retention and a slower gut-transit time, which ultimatey cause gas formation. During the luteal phase, rising progesterone levels relax smooth muscles—including the ones in your gut—resulting in slow movement of food often leading to gas and constipation. According to Jalan, other common issues like irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), food intolerances, and stress can all contribute to the condition.

“The reality is, women are more likely to report bloating not just because they feel it more, but because their bodies experience more fluid shifts, hormonal variations, and a higher tendency to slow digestion during different phases of their menstrual cycle.”

Bloating and exercise

Did you know that working out may also contribute to your bloating? “During an intense or high-impact workout, blood gets diverted from the digestive tract to fuel your muscles. This slows digestion, which can cause food to sit in the gut longer and ferment, producing gas,” explains Jalan. Over and above that, certain movements such as crunches or heavy lifts can also increase intra-abdominal pressure, making you feel puffed up.

“And if you’re gulping water too quickly, sipping on carbonated drinks during training, or eating a large meal right before a workout, it could add to the post-exercise bloat.”

Tips to relieve and reduce bloating

Healthy drinks: Drink warm water with lemon juice and moringa powder. Consume three to four cups of anti-inflammatory tea for relief and to stay hydrated.

Watch your diet: Make sure to include gut-friendly, anti-inflammatory, water-rich, probiotic, and low-sodium foods in your diet. Foods like bananas, berries, citrus fruits, avocados, spinach, yoghurt, cucumbers, watermelon, kimchi, and lean proteins such as eggs, fish, and chicken, help with easy digestion. Spices like ginger, turmeric, black pepper, carom seeds, and fennel seeds will help reduce gut inflammation and bloating and improve digestion. 

Gradually introduce them into your diet, while keeping an eye on how your body reacts.

Avoid the nasties: Cut down on processed and salty foods and avoid bloat-culprits like cruciferous vegetables, legumes and lentils (unless soaked or sprouted), carbonated drinks, artificial sweeteners, chewing gum, high-fat, fried or greasy foods, and dairy, if you’re lactose intolerant.

Slow down your meals: Chew more, talk less, and focus on only ‘eating’ when you are eating. This reduces the amount of air you swallow and supports better digestion.

Get moving: Post-meal walks and yoga stretches can help move gas along the digestive tract, keep your microbiome happy, and prevent bloating. 

De-stress: There’s an undeniable connection between your gut and your brain. Involve yourself in de-stressing activities like breathing exercises, yoga, or simply give yourself a tech-break everyday. 

Focus on your breathing: Practice controlled and deep breathing.

“Everyone has their own personal ‘bloat list’, so keep a food-and-symptom journal to spot patterns and identify your triggers,” advises Jalan.

Experts’ note: Occasional bloating is normal when mentioned in the circumstances above, however it is important to consult a medical professional when you feel persistent bloating with no clear trigger or experience cramps that disrupt daily life or have painful bowel movements and changes in stool or see long gaps between bowel movements and unintended shift in weight.

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