Bloating

Key facts

Bloating is a feeling of fullness, tightness, or swelling in the abdomen, often accompanied by gas. It's extremely common and usually harmless, but persistent unexplained bloating should be investigated.

Most often affects:Women (hormonal fluctuations)People with IBSThose with food intolerances

What commonly causes bloating

• Eating too quickly or overeating
• Gas-producing foods (beans, broccoli, onions, lentils)
• Food intolerances (lactose, fructose, gluten)
• Constipation — trapped stool increases gas
• IBS — NICE estimates this affects 10% to 20% of people
• Swallowing air (chewing gum, fizzy drinks, eating fast)
• Coeliac disease — an immune reaction to gluten that needs diagnosing before you cut gluten out
• Rarely, bloating that does not go away can be a sign of something more serious such as ovarian cancer — see a GP if it is constant rather than coming and going

What helps at home

• Eat slowly and chew food thoroughly — aim for 20 chews per mouthful
• Avoid carbonated drinks and chewing gum
• Walk for 10–15 minutes after meals to aid digestion
• Try peppermint tea or peppermint oil capsules (enteric-coated)
• Keep a food diary to identify your personal trigger foods
• If simple diet changes are not working, see a GP rather than starting an elimination diet yourself — the NHS says a low-FODMAP diet should only be followed with the help of a dietitian, and bloating that does not go away needs to be checked.

When to get help

These three levels are different. Getting the level right is the single most useful thing this page can do for you.

Questions people ask about bloating

Reducing the chance of it coming back

• Eat regular meals — don't skip and then overeat
• Increase fibre gradually, not suddenly
• Exercise regularly — movement promotes gut motility
• Manage stress — anxiety directly affects digestion