Why do I experience constant bloating?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.Chronic bloating is a possible cause of the persistent sense of abdominal tightness and discomfort. The primary difference between bloating in a person's abdomen and chronic bloating is that the former typically lasts only a day or so. In contrast, chronic bloating can persist for days or weeks. I know from experience that there are three common causes of it. Food intolerances, a slow digestive track, and hormonal changes can create this situation, which extends beyond those intolerable bloat issues to be anything approaching destructive in daily life.
Food Intolerances
- Lactose/fructose malabsorption prevents sugar digestion in your small intestine
- Undigested sugars ferment in your colon producing gas
- Common triggers include dairy, beans, and certain fruits
Slow Digestion
- Inadequate fiber intake reduces bowel movement frequency
- Food ferments longer in your gut creating excess gas
- Stress and dehydration significantly slow motility
Hormonal Fluctuations
- Estrogen and progesterone shifts cause water retention
- Typically occurs during menstrual cycles or perimenopause
- Electrolyte imbalances worsen fluid retention
Observing your meals reveals personal triggers. Keep an extensive food journal for two weeks like I did. Write down all that you eat and the severity of your bloating on a scale of 1 to 5, along with your stress levels and your hydration. The patterns reveal your unique profile of sensory sensitivity.
Implement targeted solutions once you've identified the primary cause. The approach to intolerances is to remove potentially irritating foods for 3 weeks and gradually reintroduce them in small amounts (1 x every 3-4 days). Consume 25-30g of daily fibre and maintain proper hydration to support optimal digestion. Additionally, try to balance hormones with foods rich in potassium, along with stress management techniques (which I personally employ daily).
Consult a physician if bloating persists despite these measures. Serious symptoms include unexplained weight loss, blood in the stool, or severe pain. Such findings may indicate underlying pathologic processes that require a physician's diagnosis. However, the careful and consistent use of some of these measures will bring about lasting relief.
Read the full article: 8 Proven Ways How To Reduce Bloating Fast
