Constant bloating? 8 causes and what you can do about it

Bloating in the stomach can be caused by everything from rapid meal intake and poorly chewed food to an imbalance in gut flora or reactions to specific foods. For many, bloating occurs after meals high in fructose, lactose, or FODMAP substances, while others experience symptoms with chronic stress or in connection with hormonal changes. Studies show that increased intake of fiber and fermented foods can significantly support digestion and gut flora in many people.

If you often feel bloated — even after small meals — you are not alone. Digestive problems affect approximately one in four Danish adults regularly. This article guides you through the most common causes of bloating and provides concrete, evidence-based advice to naturally alleviate symptoms.

What is bloating, and why does it occur?

Bloating is a feeling of pressure or distension in the abdomen, often accompanied by visible enlargement of the abdominal area. The condition is usually due to excess gas in the intestinal system or disturbed movement of food through the digestive tract. Gas forms naturally when gut bacteria break down fiber and other incompletely digested substances, but in some people, gas accumulates faster than the body can get rid of it.

Recent research from Stanford University shows that the diversity of the gut flora plays a crucial role in how efficiently the body handles gas production. Individuals with lower microbiome diversity more often experience bloating, digestive discomfort, and irregular bowel movements. At the same time, inflammatory processes in the intestinal wall can worsen symptoms and create a persistent feeling of discomfort.

Cause 1: You eat too fast or don't chew properly

When we swallow food without chewing adequately, we also swallow large amounts of air — a process called aerophagia. The air collects in the stomach and small intestine, causing immediate bloating and belching. Furthermore, poorly chewed food can put extra pressure on digestive enzymes, as they have to work harder to break down larger food particles.

What you can do:
Sit down for each meal without distractions like your phone or computer. Chew each mouthful a minimum of 15-20 times until the food is almost liquid. Eat slowly and put your cutlery down between bites. This simple habit significantly improves digestion and reduces both bloating and stomach pain in most people.

Cause 2: Your diet contains too many FODMAP substances

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols — a group of carbohydrates that many people find difficult to digest. When these substances reach the large intestine without being broken down in the small intestine, they are fermented by bacteria, which produces large amounts of gas and draws water into the intestine. The result is bloating, cramps, and loose stools.

Common FODMAP-rich foods include onions, garlic, apples, pears, dairy products with lactose, beans, lentils, and artificial sweeteners like sorbitol. People with irritable bowel syndrome (IBS) often react strongly to these foods, but healthy individuals can also experience symptoms with high intake.

What you can do:
Try a structured low-FODMAP elimination diet for 4-6 weeks under the guidance of a clinical dietitian. Temporarily remove the most problematic foods, and then reintroduce them one at a time to identify your personal triggers. Many find that small amounts are acceptable, while larger portions trigger symptoms.

Cause 3: Low fiber intake or sudden high fiber intake

Both too little and too much fiber can cause bloating, but for different reasons. Too low fiber intake slows down intestinal transit, causing stool to accumulate and ferment longer in the large intestine. Conversely, sudden, large increases in fiber intake can overload the gut flora, which has not had time to adapt to the increased amount of fermentable material.

The recommended daily fiber intake for Danish adults is 25-35 grams, but the vast majority only get 15-20 grams. Fibers from vegetables, whole grains, legumes, and seeds support regular bowel movements and promote the growth of beneficial gut bacteria.

Pure Greens™ contains fiber from chicory, spirulina, and vegetables such as broccoli, spinach, and cabbage. Chicory supports digestion and stimulates the production of digestive fluids (1), while the ingredients together contribute to a varied fiber intake without having to consume large quantities of coarse vegetables.

What you can do:
Increase fiber intake slowly over 2-3 weeks by adding small portions of vegetables, oatmeal, or psyllium husks to each meal. At the same time, drink plenty of water (minimum 2 liters daily) to help the fibers move smoothly through the intestines. If you already eat a lot of fiber, it may be necessary to temporarily reduce intake and then gradually build it up again.

Cause 4: Lactose intolerance or malabsorption

Lactose intolerance occurs when the small intestine does not produce enough of the enzyme lactase, which is necessary to break down milk sugar (lactose). When lactose reaches the large intestine undigested, it is fermented by bacteria, creating gas, bloating, cramps, and diarrhea. The condition affects up to 65% of the world's adult population and is particularly prevalent among people of Asian, African, and South American descent.

Many Danes develop partial lactose intolerance with age, as lactase production naturally declines. Symptoms vary from mild to severe depending on the amount of lactose ingested and the individual's remaining lactase activity.

What you can do:
Test if lactose is your challenge by eliminating all dairy products for 2 weeks and observing if symptoms disappear. Then reintroduce small amounts of milk, yogurt, or cheese to find your threshold. Many tolerate hard cheeses and fermented products like skyr better than fresh milk. Consider lactose-free alternatives or lactase supplements if you still wish to consume dairy products.

Cause 5: Imbalance in gut flora (dysbiosis)

The gut flora consists of billions of bacteria, fungi, and viruses that affect digestion, immune system, and even mood. When this microbial balance is disturbed — for example, after antibiotic courses, prolonged stress, or a monotonous diet — harmful bacteria can grow uncontrollably. This condition is called dysbiosis and is often associated with excessive gas production, bloating, loose stools, and cramps.

A study from Stanford University showed that increased intake of fermented foods such as kombucha, kefir, kimchi, and pickled vegetables over 10 weeks significantly increased microbiome diversity and reduced inflammatory markers. Participants also experienced fewer digestive problems and improved immune function.

What you can do:
Include fermented foods in your diet daily — start with small portions (e.g., 50 ml kefir or 1 tbsp sauerkraut) and gradually increase. Consider a probiotic supplement with well-researched strains such as Lactobacillus rhamnosus GG or Bifidobacterium lactis. Be sure to eat prebiotic fibers from vegetables, oats, and bananas, which "feed" the beneficial bacteria.

Cause 6: Chronic stress affects digestion

Stress activates the body's "fight-or-flight" system, which redirects blood away from the digestive organs and to the muscles. This reaction reduces digestive enzyme production, delays intestinal transit, and can trigger cramps in the intestinal wall. With prolonged stress, the gut flora is also negatively affected, worsening bloating and discomfort.

Research shows that chronic stress is associated with increased intestinal permeability (so-called "leaky gut"), where the intestinal barrier becomes more permeable to bacteria and food proteins. This can trigger low-grade inflammation and worsen symptoms such as bloating, fatigue, and digestive irregularities.

Ingredients such as ginger can help support digestion and normal bowel functions (2). Vitamin C can help reduce fatigue and exhaustion (3) — two symptoms that often accompany stress. Turmeric is used to facilitate digestion (4) and can contribute to digestive comfort (5).

What you can do:
Practice daily stress-reducing techniques such as deep breathing, meditation, or light exercise like walking. Sleep a minimum of 7-8 hours each night, as sleep deprivation worsens both stress and digestive problems. Consider working with a psychologist or therapist if stress is a persistent part of your everyday life.

Cause 7: Hormonal changes in women

Many women experience cyclic bloating in the days leading up to menstruation. This is due to increases in the hormones progesterone and estrogen, which affect water retention and intestinal motility. Progesterone relaxes smooth muscles, including the intestinal wall, which can delay transit and increase gas accumulation. At the same time, hormonal fluctuations can affect the composition of the gut flora and increase sensitivity to certain foods.

Women in menopause often experience worsened digestive problems due to declining estrogen levels, which affect both intestinal motility and inflammatory processes in the body.

What you can do:
Keep a symptom calendar where you note bloating, menstrual cycle, and dietary habits. Reduce salt intake in the premenstrual phase to decrease water retention. Increase magnesium intake through vegetables, nuts, and whole grains, as magnesium can alleviate cramps and support intestinal function. Consult your doctor if symptoms are debilitating.

Cause 8: Medication or supplements with side effects

Certain medications can directly affect digestion and cause bloating. Antibiotics eliminate both harmful and beneficial gut bacteria, creating temporary dysbiosis. Pain relievers from NSAIDs (e.g., ibuprofen) can irritate the stomach lining and disrupt intestinal transit. Iron supplements are well-known for causing constipation and bloating, especially at high doses.

GLP-1 agonists such as semaglutide (Ozempic, Wegovy) and liraglutide are increasingly used for weight loss and diabetes, but constipation and bloating are among the most common side effects. These drugs delay gastric emptying and intestinal motility, which can lead to uncomfortable gas accumulation.

What you can do:
Review your medications and supplements with your doctor or pharmacist to identify potential sources of digestive problems. Consider alternative iron formulations (e.g., ferrous gluconate instead of ferrous sulfate) or dose splitting. If you are taking GLP-1 medication, prioritize high fiber intake, ample fluid intake, and regular light exercise to support intestinal transit.

When should you seek medical attention for bloating?

Although bloating is most often harmless and temporary, persistent or severe symptoms can be signs of underlying conditions such as celiac disease, inflammatory bowel disease (IBD), small intestinal bacterial overgrowth (SIBO), or even cancer. Seek medical attention if you experience:

• Bloating that persists for several weeks without improvement
• Blood in the stool or black, tar-like stool
• Unintentional weight loss of more than 5% of body weight
• Intense abdominal pain or cramps that are not relieved
• Persistent vomiting or nausea
• Changes in bowel patterns along with bloating

Your doctor can order relevant examinations such as blood tests, hydrogen breath tests (for lactose or fructose intolerance), endoscopy, or ultrasound to rule out serious conditions.

Frequently asked questions about bloating

What is the most common cause of bloating?

The most common cause of bloating is a combination of rapid meal intake, poorly chewed food, and reactions to specific foods such as FODMAP substances or lactose. For many, an imbalance in the gut flora also plays a significant role.