What Causes Bloating and Gas?

Bloating is one of the most common digestive complaints I hear from clients. Along with bloating, gas is often a frequent companion, as they typically go hand-in-hand.

The big question is, what actually causes bloating and gas? Let’s break it down to understand what causes these uncomfortable symptoms and how to address the root causes.

What is Bloating?

Bloating refers to the sensation of feeling full or swollen, often accompanied by discomfort or even pain. It can range from occasional bloating after a large meal to persistent and painful bloating that seems to appear out of nowhere. The term “bloated” typically means "swollen with gas or fluid," and this swelling is often caused by excess gas in the gut, which then gets expelled through burps or farts.

When is Bloating Normal?

Some bloating is considered normal, especially after consuming a large meal, particularly one that’s high in carbohydrates. We’ve all experienced that uncomfortable, post-meal feeling where we feel overly full, and need to lie down or take a nap. This happens because the food in our stomach and intestines ferments, producing gas. In these cases, bloating is nothing to worry about. Gas production is a natural byproduct of digestion.

However, if bloating becomes a regular occurrence, particularly without obvious triggers, it may indicate an underlying issue. For some, bloating appears even after a small meal or, in extreme cases, just after drinking a glass of water. Others may experience bloating that progressively worsens throughout the day or feel persistently bloated upon waking. This type of bloating, often accompanied by excessive and sometimes painful gas, is known as abnormal bloating.

Common Causes of Bloating and Gas

There are many factors that contribute to bloating, ranging from simple digestive habits to more complex health conditions. It’s essential to rule out any serious conditions, like Celiac disease, ovarian cancer, IBD, liver disease, or bowel obstructions. However, most bloating and gas problems are related to less severe but still disruptive causes.

Food Triggers for Bloating

Certain foods can trigger bloating, often due to their fermentation in the gut or because the body struggles to break them down. These foods typically contain high amounts of fermentable carbohydrates (FODMAPs) or sugars that our gut bacteria break down, releasing gas in the process.

• Fermentable Foods: High-FODMAP foods such as onions, garlic, beans, and certain dairy products can cause bloating, particularly if there’s an imbalance of gut bacteria or slower digestion.

• Raw Vegetables: While healthy, raw vegetables can be tough to digest due to their insoluble fiber content, causing bloating and gas for some people, especially those with gut dysfunction.

• Red Meat: Red meat can also be harder to digest, especially if it’s not chewed thoroughly. Large chunks of meat or high-fat cuts can sit in the stomach longer, causing gas buildup and bloating.

Meal-Time Practices and Their Role

Certain eating habits can worsen bloating, such as:

• Overeating: This is an obvious cause of bloating but should still be considered when evaluating your symptoms.

• Not Chewing Enough: Digestion starts in the mouth, and insufficient chewing can prevent your body from breaking down food efficiently, leading to bloating.

• Eating Too Fast: Eating quickly can introduce more air into the stomach (a condition known as aerophagia), which contributes to bloating.

• Eating While Stressed: Stress disrupts digestion by keeping the body in "fight or flight" mode, reducing the production of digestive enzymes and stomach acid, leading to bloating.

Functional Causes of Bloating

There are several internal factors that can disrupt digestion and contribute to bloating:

• Digestive Enzymes: Insufficient digestive enzymes can hinder food breakdown, leading to gas production from undigested food.

• Stomach Acid: Low stomach acid can result in undigested food, bloating, and an overgrowth of harmful gut bacteria.

• Bile Production: Low bile production can make it harder to digest fats, leading to bloating.

• Gut Microbiome Imbalance: An imbalance between beneficial and harmful bacteria in the gut can impair digestion and lead to bloating. Overgrowth of harmful bacteria can ferment food too quickly, causing excess gas and bloating.

SIBO: A Common Culprit

Small Intestinal Bacterial Overgrowth (SIBO) is another common cause of chronic bloating. In this condition, an overgrowth of bacteria in the small intestine ferments food improperly, causing gas and bloating. SIBO can be caused by poor stomach acid production, slow gut motility, medications, and other factors.

What to Do Next?

As you can see, bloating and gas have many possible causes. To tackle these issues, it’s important to assess your eating habits first. Are you overeating? Eating too fast? Not chewing properly? If these habits aren’t the issue, consider testing for underlying causes, such as SIBO or gut microbiome imbalances. The best tests for identifying these causes are a SIBO breath test and a comprehensive stool analysis.

By understanding the root cause of your bloating and gas, you can create a targeted treatment plan that goes beyond just adjusting your diet. Whether it’s improving meal-time practices or testing for deeper issues, you don’t have to live with the discomfort of bloating.