Why You’re Bloated All the Time — And How to Fix It
Bloating affects many people. It can make your stomach feel tight, swollen, or uncomfortable, even if you haven’t eaten a big meal. Some people feel fine but experience heaviness and bloating by the afternoon. Others deal with it all day long. It can be frustrating and confusing, especially when eating healthy and caring for yourself.
You're not alone and stuck if you constantly ask, “Why am I always bloated?”. Once you figure out what’s causing your stomach bloating, you can take simple steps to feel better.
What Is Bloating?
Bloating feels like pressure or fullness in your belly. It often results from excess gas, fluid, or slow digestion. Sometimes, your stomach looks swollen, and you feel heavy and tense at other times.
Don’t confuse bloating with fat gain; they’re very different. Fat takes time to build, but bloating can occur within minutes after eating or drinking something your body doesn’t handle well.
Why Am I Always Bloated?
If you always feel bloated, there may be more than one reason. Let’s break down the most common bloating causes:
Eating too fast: Swallowing air while eating can fill your gut with gas.
Large meals: Overeating can stretch your stomach and slow down digestion.
Carbonated drinks or gum add extra air to your digestive system.
High-sodium or processed foods: These can cause water retention.
Constipation: If you’re not going regularly, everything slows down and builds up.
Food intolerances: Your body may react to certain foods, like dairy or gluten.
Stress: Stress can impact digestion and lead to a bloated stomach.
Gut imbalance: If your gut bacteria are off, your body can’t break down food well.
Foods That Commonly Cause Bloating
Some foods are known to trigger bloating, especially when eaten in large amounts:
Beans and lentils: These contain fiber and sugars that create gas.
Cruciferous vegetables: Broccoli, cabbage, and cauliflower are hard to digest for some.
Dairy: If lactose intolerant, milk and cheese can cause constant bloating and gas.
Gluten: Individuals with sensitivities or celiac disease may experience bloating after consuming wheat
Artificial sweeteners: Sorbitol and xylitol are tough for the gut to process.
Fried or fatty foods: These slow digestion and may sit in your stomach longer.
This doesn’t mean you need to avoid these foods forever. With the proper support, you can learn what works for your body.
What Helps With Bloating Right Away?
You don’t have to wait long to start feeling better. Immediate relief can be just a few steps away, and the best part is, you don’t need fancy products or treatments. Here are simple things that help with bloating quickly:
Drink warm water or herbal teas, such as peppermint or ginger.
Take a short walk after meals.
Avoid lying down right after eating.
Try light stretches or yoga poses that ease digestion.
Skip carbonated drinks for now.
How to Get Rid of Bloating for Good
If you’re ready for lasting relief, here’s what works over time: By making small, consistent changes, you can reduce bloating and improve your digestive health. It’s all about finding the right balance for your body.
Track your meals and symptoms: Use a food and mood journal to see patterns.
Avoid trigger foods, but only after accurately identifying them.
Eat slowly and chew your food thoroughly: This helps your digestive system function properly.
Add fiber slowly: Too much too fast can cause bloating.
Support your gut: Include a variety of fruits, vegetables, and fermented foods to promote a healthy gut.
At Emily Morgan Nutrition, our nutrition coaching sessions are designed to help you pinpoint the root causes of bloating, support your gut health, and build lasting habits.
Why Gut Health Matters
Your gut is full of bacteria, some helpful and some not. When the balance is off, digestion struggles, leading to bloating, gas, and discomfort.
Signs your gut needs support:
Bloating after most meals
Brain fog
Skin issues
Irregular bathroom habits
Improving your gut health and bloating simultaneously is possible. Start by eating various foods, getting better sleep, and reducing stress.
Hormones and Bloating
Hormones play a significant role in bloating, especially for women. Shifts in hormone levels can impact digestion, fluid retention, and gut function. Here’s how:
Menstrual cycle: Many people feel bloated before their period due to water retention.
Perimenopause or menopause: Shifting hormones can slow digestion.
Estrogen dominance can lead to increased fluid retention in the body.
Balancing your hormones naturally through diet, exercise, and stress management can be highly beneficial.
When It Might Be More Than Bloating
Sometimes, bloating can be a sign of a more serious condition. While occasional bloating is usually harmless, persistent or severe bloating can indicate an underlying health issue. It’s essential to listen to your body and seek medical advice if:
You have bloating with weight loss or pain
You notice blood in your stool.
You feel full very quickly after eating.
Your symptoms aren’t improving over time.
A medical check-up can rule out issues like IBS, SIBO, or intolerances. Then, a nutritionist can help support your next steps.
How a Nutritionist Can Help
You don’t have to keep guessing. If you’ve tried everything and still feel bloated, a professional can help you determine what’s causing the issue. A virtual dietitian can work with you one-on-one to:
Create a meal plan for bloating relief tailored to your needs.
Identify food triggers through personalized testing and assessments.
Support your gut health with the proper nutrients and habits.
Help you manage stress and reduce its impact on digestion.
Offer flexible, online sessions that fit your schedule.
At Emily Morgan Nutrition, we also offer personalized meal plans created by registered dietitians. These plans are tailored to reduce bloating and support digestion with meals that fit your preferences and lifestyle.
You Deserve to Feel Good Again
Bloating doesn’t have to control your day. Small changes, the proper support, and a clear plan can make a big difference. We're here if you’re tired of feeling uncomfortable and don’t know where to start.
Book your free consultation with Emily Morgan Nutrition and work with a certified nutrition coach who offers virtual sessions to get the answers you’ve been looking for.
