Causes of A Bloating Stomach | HOW TO PREVENT

The causes of a bloating stomach can be due to many different factors. It’s annoying, but there is often a simple solution.

This article will explain what bloating is, why it happens, and how to prevent it from occurring.

Common Causes of a Bloating Stomach

Having a lot of gas in your stomach is the most typical cause of bloating.
This article will explain why this happens, and how to prevent it!

diagnose your bloated stomach

Various foods and beverages, such as some vegetables and carbonated drinks, as well as swallowing air while eating, can contribute to this.

List Of The Common Causes of A Bloating Stomach:

  1. Food intolerance
  2. Constipation
  3. Celiac illness
  4. Inflammatory bowel syndrome (IBS) or disease (IBD)
  5. Around the time of their menstruation, some people experience bloating
  6. Stress

Bloating that persists might occasionally be an indication of a more serious condition, such as ovarian cancer.

Food Intolerances Can Cause a Bloating Stomach

Food Intolerances Can Cause a Bloating Stomach

A bloated stomach is a common occurrence for people who have food intolerances. The most common symptom of a bloated stomach is feeling full after eating only a small amount of food.

This could be caused by the following:

  • Eating too quickly and not chewing your food properly can cause you to swallow air, which will fill up your stomach and make it feel full.
  • Some foods are harder to digest than others, such as dairy products and gluten, which may also contribute to bloating.
  • Stress can also lead to bloating because it can affect the digestive system, leading to changes in bowel movements or constipation.

If you have a food intolerance, you typically experience symptoms a few hours after consuming the offending food or substance.

Typical signs include:

  1. Diarrhea
  2. Belly ache, bloating, and farting
  3. But there are numerous other signs and symptoms that could be present, such as rashes, constipation,
  4. Joint discomfort, fatigue, or headache.

Food Intolerances Are Rated on a Scale

Level 1 – Sensitivity

Level 2 – Food Intolerance

Level 3 – Food Allergy

Level 1 – Sensitivity to foods

food sensitivity

Food sensitivities are a common problem that can cause a number of uncomfortable symptoms, including bloating.

Food sensitivity is an adverse reaction to certain foods that may be caused by an intolerance or allergy. While food allergies involve an immune system response, food sensitivities are typically caused by digestive issues or difficulty breaking down certain ingredients.

Common causes of a bloating stomach include consuming too much dairy, eating foods high in FODMAPs, and having difficulty digesting gluten.

Understanding the underlying causes of your bloating can help you identify which foods to avoid and how to manage your symptoms more effectively.

Level 2 – Food Intolerance

Level 2 - Food Intolerance

Do you often experience a bloated stomach after eating certain foods? If so, you may be suffering from food intolerance.

A food intolerance is an inability to digest certain foods or components of food, which can lead to uncomfortable symptoms such as bloating, abdominal pain, and diarrhea. In this article, we will explore the causes of a bloating stomach due to food intolerances and how it can be managed later in this article.

Testing for food intolerances

A specific diet where you avoid eating the item you may be intolerant to is one test you might do to determine whether your symptoms improve.

Keep a FOOD DIARY of everything you eat, date and time everything.

After a few weeks, you start eating the meal again to determine whether your symptoms return. checks on blood. a breath test to determine whether you may be lactose intolerant.

Level 3 – Food Allergy

Level 3 - Food Allergy

A food allergy is a significant adverse reaction to a food or ingredient that occurs when the body’s immune system mistakenly identifies it as a threat.

Common symptoms of a food allergy include skin rash, hives, itching, swelling of the lips, tongue, and throat, difficulty breathing, abdominal pain, and bloating.

While some food allergies can be mild and easily managed with lifestyle changes or medication, others can be life-threatening and require immediate medical attention.

Food Allergies can cause a bloating stomach. People with food allergies should carry an EpiPen in case a severe reaction happens.

What is a FODMAP?

Low FODMAP Chart To prevent bloating of the stomach

FODMAP is an acronym for:


It is basically a type of carbohydrate that can cause bloating and other digestive issues in some people.

The FODMAPs are found in a variety of foods including wheat, onions, apples, garlic, and dairy products.

The symptoms associated with FODMAPs can range from mild discomfort to severe abdominal pain and cramping and stomach bloating.

By avoiding foods high in FODMAPs or limiting their intake, many people have been able to reduce their symptoms of bloating and improve their digestive health.

To avoid the causes of a bloated stomach you should ideally follow a FODMAP diet, especially if you have Irritable Bowel Syndrome (IBS) or IBD (Irritable Bowel Disease).

You Should avoid the following foods for the causes of a bloated stomach:
garlic, beans onions, and peaches. sausage, almonds, avocado, tomatoes, beans, and gluten-based bread.

You Should eat the following foods to avoid the causes of a bloated stomach:
lettuce, carrots, strawberries, grapes, chicken, fish, eggs, oils, peanuts, potatoes, etc…

Top 5 Foods That Cause Gas and Intestinal Discomfort in People with Irritable Bowel Syndrome

painful bloated stomach

Irritable bowel syndrome is a condition that causes gas and intestinal discomfort. It can be triggered by certain foods, which is why it is important to know what these are and avoid them.

IBS can be triggered by certain foods, which is why it’s important to know what these are and avoid them using FODMAP, which are rated as Low, Medium & High on the scale.

Avoid Eating: Dates

Avoid Eating: Dates for IBS

A bloated stomach can be a symptom of food intolerance, and it’s important to understand why this might happen.

People with food intolerance are often sensitive to certain foods, and these can cause bloating if eaten in large quantities or at the wrong time of day.

Dates are particularly problematic for those with food intolerance as they contain high levels of sugar, which can cause bloating and other digestive issues.

Wheat: Causes Of A Bloating Stomach

Wheat: Can Cause A Bloated Stomach

One of the major High FODMAPs to avoid is wheat-based foods

This is not because wheat is a rich source of FODMAPs, but rather because it is consumed in significant amounts.

In reality, wheat has one of the lowest FODMAP concentrations by weight when compared to the other nine foods mentioned in this article.

Because of this, items like thickeners and flavorings that only have a small amount of wheat in them are regarded as low FODMAP.

The most popular wheat products include bread, pasta, cereal for breakfast, biscuits, and pastries.

Garlic: Can Be an Enemy

Garlic causes of a bloating stomach

The lily family includes vegetables including garlic, onions, and others.

Onions, chives, leeks, and shallots can all cause sensitivity in people with a garlic allergy or intolerance. Use caution when eating these vegetables until any negative effects have been ruled out.

IBS is commonly triggered by garlic!

Garlic is a difficult ingredient to rule out in most restaurants and store-purchased foods because it is so commonly used.

I’d highly suggest you keep a food diary and try to avoid garlic to see if your bloated stomach symptoms disappear.

Fruits: Can Trigger IBS

Fruits can cause a bloated stomach

It turns out that several highly wholesome foods, like apples, pears, and dried fruits, naturally contain a lot of fructose, which when consumed can have some of the same negative effects as lactose that is not properly absorbed.

Berries, citrus fruits, and bananas are some examples of fruits lower in fructose that may be preferable for those with IBS.

Dairy & Lactose: Might be the cause

Dairy & Lactose bloated tummy

There is no known treatment for lactose intolerance, although avoiding milk, cheese, and other dairy products usually work.

Some individuals with the disease can tolerate them in moderation while others must completely avoid them.

Your doctor or a nutritionist can advise you on the best diet to follow as well as potential supplement options. There are lactase enzyme substitutes that can be taken with food, however, their effectiveness varies.

Constipation causes of a bloating stomach

Constipation is a cause of a bloated stomach

Constipation is a common digestive problem that can cause a bloated stomach and other uncomfortable symptoms.

It occurs when the stool moves too slowly through the digestive tract, resulting in hard, dry stools that are difficult to pass.

Common causes of constipation include lack of fiber in the diet, dehydration, certain medications, and changes in lifestyle or habits. Understanding what may be causing your constipation can help you find relief and prevent future episodes.

Feel free to read this interesting article which explains how much fiber you should be eating in a day, and how to get fiber increased in your diet.

It is very important that you eat enough fiber, this can avoid constipation and bowel-related cancers.

What are Celiac Illnesses?

celiac cause of a bloated tummy

Celiac disease is an autoimmune disorder that affects the digestive system.

It is triggered by the ingestion of gluten, a protein found in wheat, barley, and rye.

When people with celiac disease consume gluten, their body mounts an immune response that damages the small intestine and prevents it from absorbing nutrients.

Symptoms of celiac disease include abdominal bloating, pain, fatigue, weight loss, and diarrhea. People with celiac disease must follow a strict gluten-free diet to manage their symptoms and reduce the risk of complications.

You Should Follow a Gluten-Free Diet, the image below highlights the basic rules to follow.

Gluten-Free Diet

What is IBS?

What is IBS swollen stomach

Irritable Bowel Syndrome (IBS) is a common disorder of the digestive system, affecting up to 20% of people worldwide.

It can cause abdominal pain, bloating, and changes in bowel habits such as constipation or diarrhea.

The exact cause of IBS is unknown, but it is believed to be related to an imbalance in the bacteria that live in the gut and an overreaction of the nervous system to certain foods or stress.

One common symptom of IBS is a bloated stomach, which can be caused by a variety of factors including food intolerances, hormonal imbalances, and psychological stress.

Diagnosing IBS can be difficult because there is no single test that can determine if someone has the condition. Instead, doctors use a combination of tests and assessments to make an accurate diagnosis.

Common tests used to diagnose IBS include blood tests, stool samples, endoscopies, and imaging scans. In addition to these tests, doctors may also ask about lifestyle factors such as diet and stress levels in order to get a better understanding of the patient’s overall health.

Menstruation Can Cause A Bloating Stomach in Women

Menstruation Can Cause A Bloated Stomach in Women

Menstruation is a natural process that all women experience, however, it can also bring with it a range of uncomfortable symptoms.

One of the most common is a bloated stomach.

This feeling of fullness and tightness in the abdomen can be caused by several factors, such as hormonal changes, dehydration, and dietary choices.

It might seem as though you’ve put on weight, that your stomach or other areas of your body are tight, or even as though they’re swollen.

Bloating typically happens several days before the onset of your period and disappears after a few days of menstruation.

Stress & The Causes Of A Bloating Stomach

Stress & The Causes Of A Bloated Stomach

The causes of a bloated stomach can simply be stress.

Stress can cause the body to produce excessive amounts of cortisol and adrenaline, which can lead to an upset stomach and bloating.

This can be especially true for those who are already prone to digestive issues.

Additionally, stress can cause us to eat more than we should or make poor food choices, leading to further digestive distress.

Understanding the link between stress and bloating is an important step in managing both conditions effectively.

Conclusion: The Causes of a Bloating Stomach

The Causes of a Bloated Stomach

This article has discussed almost every common cause of a bloated stomach.

Step 1, should always be to diagnose the cause of your bloated stomach. This can be achieved by keeping a diary (including food/drink consumption)

Step 2, should be to treat the symptoms and change your lifestyle or consult with a medical professional to diagnose a treatment plan specific to you.

Generally, a bloated stomach will be caused by one of the following:

  1. Food sensitivity, intolerance, or allergy
  2. Constipation
  3. Celiac illness
  4. Inflammatory bowel syndrome/disease (IBS) (IBD)
  5. Women’s menstruation cycles
  6. Stress & Anxiety

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