Feeling bloated after meals—or even all day long—is one of the most common complaints I hear in practice. While many people assume it’s from swallowing air or drinking carbonated beverages, the real causes are often deeper and more complex.
Let’s explore some of the most common (and often overlooked) reasons behind persistent bloating.
1. Low Stomach Acid (Hypochlorhydria)
Contrary to popular belief, low stomach acid—not excess acid—is a frequent driver of bloating, indigestion, and nutrient deficiencies. Adequate stomach acid is essential for breaking down proteins, absorbing minerals, and preventing bacterial overgrowth in the upper GI tract. It is your body’“natural antibiotic”. Frontiers in Cellular and Infection Microbiology, Functional Gut Clinic
Supportive habits:
- Have your coffee with food, not on an empty stomach.
- Begin your day with warm lemon water or diluted apple cider vinegar to stimulate peristalsis and enhance nutrient absorption.
- A digestive enzyme may help support digestion, but check with your healthcare provider before starting any supplement.
2. Eating Too Quickly or Not Chewing Thoroughly
Digestion begins in the mouth. When food isn’t adequately broken down before swallowing, your stomach and small intestine must work harder, often resulting in gas and bloating. National Library of Medicine
Try this: Slow down your meals, chew each bite thoroughly, and set your fork down between bites to allow your body time to initiate proper digestion.
3. Gut Dysbiosis
An imbalance in the gut microbiome—known as dysbiosis—is a major contributor to bloating. Gastroenterology and Hepatology, MDPI, Cleveland Clinic
This can involve:
- Bacterial overgrowth (such as SIBO)
- H. pylori infection
- Yeast overgrowth (Candida)
- Parasitic infections
Each requires a different therapeutic approach, which is why testing rather than guessing is so important.
Trying a probiotic is a harmless approach in an attempt to balance the microbiome.
4. Hormone Imbalances
Hormones play a key role in gut motility and fluid regulation.
Progesterone deficiency or estrogen dominance can contribute to slower digestion, constipation, and water retention—all of which may lead to bloating.
5. Constipation or Incomplete Evacuation
If the bowels are not moving regularly or completely, gas and waste can accumulate in the colon, creating pressure and lower abdominal bloating. Daily, complete bowel movements are essential for digestive and overall health. Gastroenterology and Hepatology
Try being more active, hydrating adequately with fluids, a small amount of aloe juice, magnesium citrate, or eating prunes or dried apricots in the evening.
6. Food Sensitivities and Intolerances
Certain foods can trigger inflammation, water retention, and gas formation in sensitive individuals. A narrative review on food intolerance shows that individuals with fructose intolerance experience symptoms such as abdominal pain and bloating after relevant food ingestion. MDPI
Likewise, food intolerance (not allergy) can lead to bloating from undigested foods. Harvard Health.
GI symptoms like bloating, flatulence and diarrhea follow lactose ingestion in those intolerant. NCBI
Common culprits include:
- Gluten
- Dairy
- Eggs
- Artificial sweeteners (sorbitol, erythritol)
- Lactose or fructose intolerance
Identifying and removing trigger foods can make a significant difference in both bloating and energy levels.
7. Celiac Disease
Celiac disease doesn’t always present with classic symptoms like weight loss and diarrhea. In adults, it may show up primarily as bloating, fatigue, and weight gain. If bloating is persistent, it’s worth testing to rule out celiac or non-celiac gluten sensitivity.
A review on non-celiac gluten sensitivity (NCGS) states that among intestinal symptoms the most frequent are bloating, abdominal discomfort and pain. Medicina
A clinical article on food allergy vs intolerance notes that non-celiac gluten sensitivity may present with bloating and other GI symptoms. Gastroenterology and Hepatology
8. Medication Side Effects
Several prescription and over-the-counter medications can disrupt gut motility or alter the microbiome, leading to bloating. If you suspect a medication is contributing, talk with your provider before making any changes.
The Takeaway
Bloating is a symptom, not a diagnosis. While occasional bloating after a heavy meal is normal, frequent or persistent bloating is a sign your digestive system needs attention. The good news is, once the root cause is identified—whether it’s low stomach acid, gut imbalance, or hormonal shifts—bloating can often be resolved.
If you’d like support in uncovering what’s driving your bloating and restoring optimal digestive health, I’d be happy to help guide you through a comprehensive, individualized approach.
