What does it feel like when your bloated

Bloating is a feeling that your tummy is overly full or stretched. You may also have cramps, burping, diarrhoea, constipation, swelling and a lot of gas.

It happens when the organs of your digestive system are stretched, for example when liquid, gas or solids pool in part of your gut. It can also happen when the contents of your stomach move too slowly through the digestive system; when you have weak muscles in the wall of your tummy; or when your diaphragm muscle contracts instead of relaxing.

What causes bloating?

Bloating is usually caused by changes in your diet, for example if you have eaten a lot of rich food. One theory is that what you eat changes the type of bacteria you have in your gut, leading to bloating and gas.

Eating a lot of salty food and carbohydrates can make you feel bloated, as can swallowing air when you eat too fast or drink a lot of fizzy drinks.

Regular bloating can be caused by other problems, including:

When should I see my doctor?

Rarely, bloating can signify that something more serious is wrong. If your bloating doesn’t get better by following the steps above, you should see your doctor. Seek medical attention if you have bloating as well as:

• diarrhoea
• persistent or severe abdominal pain
• blood in your stools (poo)
• changes in the colour or frequency of your stools
• weight loss without trying to lose weight
• loss of appetite or feeling full quickly

CHECK YOUR SYMPTOMS — Use our Symptom Checker and find out if you need to seek medical help.

How is bloating treated?

Bloating will usually go away by itself if you adjust your diet for a while. Cut down on salty foods, carbohydrates and fizzy drinks. For some people, it can help to avoid foods that contain onion or garlic, wheat, rye, lactose products or stone fruit.

Bloating caused by constipation can be treated by eating more high-fibre foods, increasing the amount of water that you drink, and exercising regularly. Some people may need laxatives to treat constipation.

If you have a medical condition such as coeliac disease, you will need to follow a strict diet to prevent bloating and other symptoms. If you have IBS, following a high-fibre diet and the low FODMAP diet may help. This involves cutting out some dairy products, wheat and other grains, and some fruits and vegetables. Talk to a health professional such as your doctor or a dietitian before starting this diet to make sure it is right for you.

If you have a food intolerance, you may need to try an elimination diet to find out which food or foods are causing your problems. Your doctor or dietitian will advise you.

Some people find that probiotics containing lactobacillus and bifidobacterium can help with bloating by reducing the production of gas in the gut.

Can bloating be prevented?

To keep your digestive system working well, follow a healthy diet and eat at least 30g of fibre every day. Cut down on processed and fatty foods, and drink less alcohol. Drink plenty of water and take any medicines as directed by your doctor.

Don’t overeat, and try to eat more slowly. Eating regularly will help to prevent digestive problems.

Regular exercise is also important for your gut because it strengthens the muscles in your tummy and stimulates the digestive system to push food through. It also helps with stress, which affects the nerves in the digestive system and can slow down digestion.

Social distancing (or physical distancing) has us all experiencing many changes, including what we eat, how much we exercise and how we go about our day-to-day routines. With so much change happening at once, it’s no wonder we sometimes have symptoms we don’t normally have, and that includes bloating.

Bloating is a feeling that your stomach feels uncomfortably full. Some people describe bloating as a feeling that they have a balloon in their belly. Often times, bloating will go away on its own. But if it lingers, here are some common causes I tell my patients and ways to relieve the discomfort at home.

Jump to:

1. It could be constipation
2. Hormones may be the culprit
3. Excess gas can build up
4. Eating more calories than usual
5. A more serious condition, such as irritable bowel syndrome

1. It could be constipation

While you’re spending a lot of time at home, you may not be moving as much as you usually do. You may also be eating different foods. This can lead to constipation. You may be constipated if you experience:

• Fewer bowel movements than normal for you
• Stool that is lumpy or looks like pebbles
• Difficulty passing stool or a feeling that you still need to go after you’re finished

Fortunately, you can make a number of at-home changes to help relieve your constipation. These include:

Mix up your diet.

If you can, increase your intake of fiber. This includes foods like whole grains, beans, fruits with the skin, vegetables and nuts. As you increase your fiber, make sure to drink plenty of water or clear liquids, such as broth. Doing so will help soften the foods you eat so you can pass your stool easier.

Try stool softeners or fiber supplements.

The next time you run to the grocery, grab over-the-counter stool softeners or fiber supplements. Be sure to follow the instructions on the label and again, drink plenty of water to help you flush your system.

Don’t forget to work out.

Regular exercise helps your body run more efficiently. It can also help tone the walls of your large intestine to help you move stool through.

4 exercises you can try while staying at home >

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2. Hormones may be the culprit

Women may experience bloating, abdominal pain and cramps just before and during their period. This is normal and usually due to hormonal changes that regulate the menstrual cycle. If you’re bloating just before your period, try the following prevention methods:

Eat low-sodium foods.

The American Heart Association recommends limiting salt intake to 2,300 grams per day. This is equal to about 1 teaspoon of salt. Challenge yourself to flavor foods with herbs such as oregano and thyme, or natural acids such as lemon and lime.

Drink water.

Fill a water bottle and sip on it throughout the day. Drinking water actually helps you flush your system of excess salt and water that may lead to bloating during your period. Aim for 48 to 64 ounces of water per day.

Avoid alcohol.

Drinking alcohol affects your sleep cycle, which in turn leads to inflammation and swelling. Excess alcohol can also cause diarrhea, which contributes to bloating and abdominal pain. In the days leading up to your period, replace alcohol with decaffeinated tea or water.

Exercise regularly.

Even low-impact exercise like walking and yoga can help you break a sweat and release powerful feel-good chemicals. You might also consider taking a class online or try some creative ways to get your daily steps in.

5 ways to get your steps in while social distancing >

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3. Excess gas can build up

Gas is a normal part of digestion, but if it builds up in your intestines, it may cause bloating and pain. Gas happens when food that is not digested is broken down in your colon. This process produces methane and hydrogen, which you pass naturally as gas.

If you do experience bloating due to gas, modifying your food intake may help. Here are some common drinks and foods that can cause bloating:

• Foods high in fiber or fat
• Fried and spicy dishes
• Carbonated drinks, such as soda or beer
• Lactose found in milk, cheese and yogurts

Over-the-counter supplements can even trigger bloating.

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4. Eating more calories than usual

Let’s face it. When you’re off your schedule, sometimes the most interesting thing you can do is bake. But consuming excess calories — especially those found in cookies, cakes and bread — can pack on the pounds and cause your belly to bloat.

If cooking is your jam while sheltering in place, reserve high-calorie recipes for special occasions, or cut it back to one meal a week.

7 simple and healthy recipes to try with your family >

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5. A more serious condition, such as irritable bowel syndrome

Irritable bowel syndrome, or IBS, is a common condition that causes abdominal pain with bloating, diarrhea or constipation. The cause of IBS is unknown, but it may be brought on by certain triggers, including:

• Bacterial infections
• Food sensitivity
• Stressful events

If you think you may have IBS, reach out to your doctor for an evaluation. Many times, lifestyle modifications and medicines can help ease symptoms. You may also try some at-home techniques to relieve your bloating.