I’m Bloated All the Time: Understanding Causes and Finding Relief

Bloating happens to the best of us. One minute you feel fine, the next your jeans won’t button and your stomach feels like a balloon. If you’re constantly asking, “Why am I constantly bloated?” you’re not alone.

It’s more than just eating too much or having a fizzy drink. Bloating can be tied to your digestive system, food incompatibilities, IBS, or even how much air you swallow. And while occasional bloating is normal, constant discomfort isn’t something you just have to live with.

Let’s explore the most common causes of bloating and how to find relief that actually works.

Understanding Bloating Symptoms

Bloating can show up in different ways, from mild fullness to sharp stomach pain. Some people feel pressure around their stomach muscles. Others notice water retention, weight gain, or even changes in their bowel habits like constipation or diarrhea.

A tight, gassy stomach after meals could be a sign your digestive tract isn’t handling something well. This might be food sensitivities (like lactose or gluten), an imbalance of helpful bacteria in your gut, or not getting enough fiber. And if notice bloating after every meal? That’s worth a deeper look.

Causes of Bloating

Abdominal bloating and distention are the two most commonly reported gastrointestinal symptoms. But there isn’t one simple reason why. It can be caused by:

• Eating too quickly or swallowing air.
• Hormonal shifts (hello, PMS).
• Digestive issues like IBS or acid reflux.
• Food intolerances.
• A lack of movement or exercise.

Stress and anxiety can also make bloating worse. That’s because the gut and brain are closely connected. Stress can affect how your digestive system functions, leading to increased gas and bloating. And don’t forget how sneaky chewing gum, drinking through straws, and carbonated drinks like sparkling water can introduce extra air.

Keeping a food and symptom diary is a great way to notice patterns. What foods cause your stomach to bloat? Do symptoms flare up during stressful periods? The more you know, the better your chance of finding relief.

Food Intolerances and Bloating

Food sensitivities are one of the most common reasons for bloating. If you have trouble digesting lactose, gluten, or certain fermentable carbs (known as FODMAPs), your body may produce excess gas in the small intestine. This can lead to belly pain, cramping, and that uncomfortably full feeling.

Keeping a food diary can help identify trigger foods and develop a plan to avoid or manage them.

Certain foods, like whole grains or high-fiber foods, can be beneficial for digestion, while others, like hard candy, can make bloating worse.

Some of the usual suspects:

• Dairy (lactose)
• Wheat and barley (gluten)
• Cruciferous veggies like broccoli and cabbage
• Beans and lentils

If your gut lacks the enzymes needed to break these down, the result is often fermentation and bloating. Eating smaller, more frequent meals can help reduce bloating, while regular exercise and a balanced diet can also support digestive health and reduce symptoms.

Gut bacteria play a crucial role in digestion, and an imbalance can lead to bloating and other issues - probiotics or other supplements may help maintain a healthy gut. Colostrum supplements in particular can support gut health by reinforcing the intestinal lining and reducing inflammation.

What About Gas?

Intestinal gas is a natural part of digestion. But when there’s too much of it trapped in the gut, it can cause bloating.

Interestingly, not everyone with bloating actually has more gas than others. It’s often about sensitivity. Some people simply feel the gas more intensely, or their abdominal muscles respond differently, leading to noticeable bloating and causing discomfort.

Eating smaller meals, avoiding fizzy drinks, and reducing high-gas foods can help. And if you want to reduce intestinal gas without giving up caffeine, try swapping sparkling water and soda for Zest’s high-caffeine teas. They're made with natural ingredients like green tea, spices, and fruits - great for your gut!

Medical Conditions and Bloating

Sometimes bloating isn’t just a dietary issue; it can signal something more serious. It may be from an underlying condition such as:

• Celiac disease
• Liver disease
• IBS or IBD
• Acid reflux or GERD
• Bowel obstructions (rare, but urgent)

All of these conditions impact the digestive tract and can all lead to persistent bloating. If bloating comes with weight loss, vomiting, bloody stools, or lasts for longer than expected, it’s time to see a healthcare professional.

Other Causes of Discomfort

Besides certain foods and digestion, other lifestyle factors could be the culprit:

• Hormonal changes during menstruation or perimenopause.
• Certain medications.
• Poor sleep or lack of exercise.
• Chronic stress.

Bloating can even occur in people who eat lots of healthy foods, if their digestive system isn’t processing them efficiently or lacks the right gut bacteria.

Keeping track of symptoms in a journal (use the notes app on your phone to avoid post-it-note-ageddon) can help identify whether your bloating is triggered by diet, stress, hormones, or something else entirely.

Managing Bloating Symptoms

These go-to strategies to reduce bloating and aid digestion are simple but effective.

First, eat slowly and chew thoroughly. Avoid drinking through straws or chewing gum too. Why? Swallowed air = bloating.

You should also steer clear of salty and fatty foods and make sure you get enough fiber (but increase it gradually) to reduce your chances of bloating. Bonus: this diet is good for reducing high blood pressure too. And don't forget to drink plenty of water to help your body process naturally, especially if you’re increasing your fiber intake.

Your GI tract might also benefit from gut-supporting supplements. Zest Colostrum Gummies, for example, contain over 200 bioactives and 300mg IgG to help improve gut health, reduce inflammation, and ease bloating.

Tips for Reducing Discomfort Immediately

Preventing bloating is all well and good, but what should you do when you want some fast-acting ways to feel better? Reducing discomfort from bloating requires addressing the underlying causes and developing a comprehensive management plan - you can't avoid this. But you can do a few things right now to help you feel a bit better:

• If drinking carbonated beverages is the problem, try Zest hot teas - you can even ice them and still get the high caffeine content to fuel your day. Many people also switch from coffee to our teas to reduce IBS symptoms and feel better overall.
• Apply a warm compress to your stomach for a short period.
• Try peppermint tea for a cooling effect or chamomile tea for a relaxing effect (our chamomile-based Sleep Tea is designed for bedtime and includes melatonin to help you wind down properly too).
• Go for a short walk or do gentle stretching. Did you know that yoga has even been studied as a treatment for IBS?
• Take a few deep breaths to calm your nervous system.
• Stay hydrated with water or Zest Electrolytes for boosted hydration without the bloat.

Reducing Gas and Bloating

Like constipation and group chats with 47 unread messages, there isn’t one miracle cure for bloating but with the right mix of awareness, adjustments, and support, relief is totally possible. To summarize our helpful tips:

• Keep a food journal to identify your triggers.
• Talk to your doctor if symptoms are frequent or severe.
• Stay hydrated with electrolytes.
• Try probiotics or colostrum to rebalance your gut.
• Move daily to help your digestive system do its job.

Remember: a little bloating after a heavy meal can be totally normal. But if it’s happening often, interfering with your day, or causing pain, you should do something about it.

FAQs

Why do I feel bloated?

Bloating can happen for lots of reasons. Eating too fast (we've all been there), swallowing air, digestive issues, or intolerances. It can also be linked to hormones, stress, or lack of physical activity.

Does irritable bowel syndrome cause bloating?

Yes. IBS is one of the most common causes of chronic bloating. It affects how the muscles in your intestines move, leading to gas build-up and sensitivity.

Does celiac disease cause bloating?

Definitely. If you have celiac disease and eat gluten, it can trigger inflammation in the small intestine, leading to bloating, belly pain, and other nasty symptoms.

How to stop bloating with lactose intolerance?

Keep it simple: avoid dairy products or try lactose-free alternatives. You can also experiment with enzymes that help digest lactose. Supporting gut health with probiotics may also reduce symptoms.

When should you seek medical care for bloating?

If bloating is severe, persistent, comes with weight loss, or involves other symptoms like vomiting or blood in your stool, go see a doctor. Stat. It could be a sign of something more serious.