Quick Answer: Bloating is often caused by five main culprits: FODMAPs (fermentable carbohydrates), eating too quickly, food intolerances, constipation, and digestive conditions like IBS or SIBO. The good news: most bloating can be managed or eliminated through simple dietary changes, eating habits, and targeted solutions — no special supplements required.

Key Takeaways:

• Bloating affects 10-25% of people and is often preventable
• FODMAPs (found in wheat, garlic, onions, beans, dairy, and certain fruits) trigger bloating in sensitive people
• A low-FODMAP diet improves symptoms in 3 out of 4 people with IBS
• Eating too quickly increases bloating because you swallow more air and don't chew food properly
• Constipation is the #1 symptom of IBS-C and directly causes bloating
• Probiotics and digestive enzymes may help, but working with a dietitian is more effective
• Most bloating solutions are dietary, not pharmaceutical

You eat a normal meal and suddenly your stomach feels tight, uncomfortable, and distended. Your pants feel snug. You feel sluggish. Welcome to bloating — one of the most common digestive complaints.

The frustrating part? Bloating isn't always about what you eat. It's often how you eat, or your individual digestive system's sensitivity to certain foods. Even more frustrating: many people spend money on supplements and special products when the real solution is free.

Let's talk about the five most common reasons you're always bloated, and more importantly, how to actually fix it.

1. FODMAPs: The Hidden Culprit

If there's one thing that triggers bloating in a large portion of the population, it's FODMAPs.

FODMAP is an acronym for "Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols" — basically, a group of carbohydrates that your small intestine struggles to absorb. When these carbohydrates reach your colon, gut bacteria ferment them, producing gas and excess water. The result? Bloating, gas, abdominal pain, and altered bowel habits.

Here's the key: Most people tolerate FODMAPs just fine. But for those with IBS (Irritable Bowel Syndrome), SIBO (Small Intestinal Bacterial Overgrowth), or general food sensitivities, FODMAPs can be a major problem.

Common high-FODMAP foods include:

• Wheat and rye products
• Garlic and onions
• Beans and legumes
• Certain fruits (apples, pears, watermelon, mangos)
• Dairy products
• Sugar alcohols (found in sugar-free gum and candy)

The fix: Try a low-FODMAP elimination diet for 2-6 weeks. Research shows that 3 out of 4 people with IBS see symptom improvement. However, this diet is restrictive and should be done under the guidance of a registered dietitian who specializes in gastrointestinal health.

2. You're Eating Too Fast

This one sounds simple, but it's a game-changer for many people: slow down.

When you eat quickly, you:

• Swallow more air (which becomes gas in your digestive tract)
• Don't chew food thoroughly, making it harder to digest
• Overwhelm your digestive system with large pieces of food
• Miss your body's satiety signals, often eating more than you need

The fix: Set a timer for 20 minutes and try to make your meal last that long. Chew each bite 20-30 times. Put your fork down between bites. Drink water slowly. This simple habit can dramatically reduce bloating for many people.

3. Food Intolerances (Not Allergies)

Food intolerances are different from allergies. An intolerance means your digestive system struggles to process a specific food, but it's not an immune reaction like an allergy.

The most common food intolerances that cause bloating are:

• Lactose intolerance: Your body doesn't produce enough lactase enzyme to break down milk sugar
• Fructose intolerance: Similar issue — your small intestine doesn't absorb fructose well
• Gluten sensitivity: While celiac disease is an autoimmune condition, non-celiac gluten sensitivity can cause bloating without being a true allergy

“This is a very individual thing — what triggers one sufferer might not affect another," says Jay Yepuri, M.D., a gastroenterologist and physician on the medical staff at Texas Health HEB. "I tell patients to keep a food diary to see what might bother them and get a sense of a possible pattern that might provoke their symptoms."

The fix: Do an elimination diet. Remove the suspected food for 2-4 weeks, then reintroduce it and monitor symptoms. If symptoms return, you've likely found your culprit. Keep a food and symptom diary to identify patterns.

4. Constipation is a Major Bloating Trigger

Here's something many people don't realize: constipation is the #1 symptom of IBS-C (constipation-dominant IBS) and directly causes bloating, according to the International Foundation for Gastrointestinal Disorders.

When stool sits in your digestive tract longer than it should, it creates an environment for fermentation and gas production. Hard stools also slow down the overall movement of food through your digestive system, trapping gas and causing that uncomfortable distended feeling.

The fix:

• Drink adequate water (aim for half your body weight in ounces daily)
• Eat fiber-rich foods — but start slowly to avoid gas
• Exercise regularly (even a 20-minute walk helps)
• Use low-FODMAP fiber sources like oats, carrots, and rice
• Don't rely on laxatives long-term; work with your doctor if constipation persist

5. IBS or SIBO (Digestive Conditions)

If you have chronic bloating despite trying the above strategies, you may have IBS or SIBO, conditions that genuinely require medical evaluation.

IBS is a functional gastrointestinal disorder where your gut is hypersensitive to normal digestive processes. Your intestinal muscles may contract abnormally, or your gut barrier may be more sensitive to stretching and distension.

SIBO (Small Intestinal Bacterial Overgrowth) means you have too many bacteria in your small intestine, where they shouldn't be in large numbers. These bacteria ferment food prematurely, producing excessive gas.

The fix: See a gastroenterologist for proper diagnosis. Both conditions are treatable — IBS through dietary management (often low-FODMAP), and SIBO through antibiotics combined with dietary changes.

Before You Buy Supplements

Many people reach for probiotics, digestive enzyme supplements, or "bloating relief" products. While some probiotics show promise — certain strains like Bifidobacterium bifidum have demonstrated benefits — they're not a magic solution.

Better approach:

• Identify the actual cause of your bloating (usually FODMAP sensitivity or eating habits)
• Make dietary and lifestyle changes first
• Work with a registered dietitian if symptoms persist
• Only then consider supplements under professional guidance

The Bottom Line

Bloating is incredibly common, but it doesn't have to be your normal. Most cases are caused by one of five factors: FODMAP sensitivity, eating too quickly, food intolerances, constipation, or an underlying digestive condition.

Before spending money on supplements or special products, try the free fixes first: eat slower, identify potential food triggers through elimination diets, and stay hydrated. If bloating persists, talk to your doctor about a gastroenterology referral or nutrition services.

Your digestive system is trying to tell you something — it's worth listening to.

Ready to take control of your digestive health? Physicians at Texas Health can help you identify the cause of your bloating and create a personalized management plan. Find a primary care physician, gastroenterologist or Registered Dietitian near you.

Sources

• DietVsDisease. How to Get Rid of Bloating: 9 Strategies Backed By Science.
• Cleveland Clinic. Low FODMAP Diet: What It Is, Uses & How to Follow.
• Monash University. About FODMAPs and IBS.
• AboutIBS.org. Effects of FODMAPs on the Gut.
• Johns Hopkins Medicine. FODMAP Diet: What You Need to Know.
• Harvard Health. Try a FODMAPs Diet to Manage Irritable Bowel Syndrome.