7 Surprising Reasons You Feel Bloated — And What You Can Do About It

Bloating can feel like an unexpected guest that never knows when to leave. One minute you're fine, and the next, your jeans feel tight and your stomach feels inflated.

While bloating is common, it’s often a sign your digestive system is struggling to keep up. Identifying the root cause is the first step toward lasting relief. Here are seven common reasons you might feel bloated, plus practical ways to feel better.

1. You’re eating too fast

When you're in a rush or distracted while eating, it’s easy to swallow excess air. This can stretch your stomach, slow digestion, and lead to bloating. It also prevents you from chewing food properly, which makes your digestive system work harder.

Fix it: Slow down and chew each bite thoroughly. Aim to put your utensils down between bites and give your stomach time to signal when it’s full.

2. Your diet is too low in fibre

Most people in the UK don’t get enough fibre. A low-fibre diet can slow digestion and contribute to constipation and bloating. But adding too much fibre too quickly can also cause issues.

Fix it: Increase fibre gradually. Focus on soluble fibre from oats, chia seeds, bananas and cooked vegetables, and be sure to drink more water to support digestion.

3. You’re sensitive to certain foods

Even healthy foods can cause bloating if your body struggles to digest them. Common triggers include dairy, gluten, beans, onions and some fruits. Food sensitivities don’t always cause dramatic reactions. Sometimes, they just lead to a feeling of fullness, gassiness or cramping after meals.

Fix it: Keep a simple food and symptom journal. If you notice that dairy regularly causes discomfort, you might benefit from lactase enzyme support, especially when eating out or indulging in dairy-rich meals.

4. You’re stressed

Stress impacts your digestion more than you might think. It can alter gut motility, reduce stomach acid, and disrupt your microbiome. All of this makes you more prone to bloating and irregular digestion.

Fix it: Take time each day to unwind. Deep breathing, light exercise, and limiting caffeine or alcohol can all help regulate the gut-brain connection.

5. You’re consuming fizzy drinks or chewing gum

Carbonated drinks release gas into the digestive system. Meanwhile, sugar-free gums often contain sweeteners like sorbitol or xylitol, which ferment in the gut and trigger bloating or flatulence.

Fix it: Opt for still drinks and switch to natural mints if you want to freshen your breath without the added air.

6. You may be lactose intolerant

Lactose is the sugar found in milk and dairy. Many people gradually lose the ability to digest it fully, especially with age. Even small amounts of milk in tea or cheese on pizza can lead to gas, bloating or stomach cramps.

Fix it: Consider lactase enzyme supplements if you notice symptoms after dairy. DairyJoy offers one of the strongest lactase pills available in the UK, with 22,000 FCC units per tablet.

It's plant-based, made in the EU, works for up to six hours and can be split in half depending on your needs. Whether it’s a latte or a three-course meal, this type of support can make a real difference in how you feel afterward!

7. Hormones might be at play

For women, hormonal changes during the menstrual cycle can cause bloating due to shifts in oestrogen and progesterone. These hormones affect water retention and how your digestive system functions during different phases of your cycle.

Fix it: Stay hydrated, reduce salty foods, and get gentle movement in. Walking or stretching can help reduce water retention and keep digestion flowing.

The Bottom Line

Bloating is common, but it shouldn’t be something you just put up with. By paying attention to how and what you eat, managing stress, and giving your digestive system the support it needs, you can start to feel lighter and more energised.

If you notice dairy tends to be a trigger, having lactase enzyme support like DairyJoy on hand can help you enjoy your favourite foods again without discomfort. No drastic diet changes. No awkward side effects. Just better digestion, one bite at a time.