Bloating is the most common gut symptom I see in clinic. It's also one of the most misunderstood — most people blame a single food, when the real picture is usually a combination of factors working together.
Common drivers of persistent bloating
- Eating too fast or while distracted — you swallow more air
- Large meals that overwhelm gut motility
- FODMAP-rich foods in sensitive individuals
- Constipation — stool sitting in the colon ferments and produces gas
- Stress, which slows digestion and heightens gut sensitivity
- Underlying conditions: IBS, SIBO, coeliac disease, hormonal shifts
What to try first
Before eliminating foods, fix the basics. Slow down at meals. Chew thoroughly. Space meals 3–4 hours apart to let the migrating motor complex (your gut's cleaning wave) do its job. Hydrate consistently. Move daily — even a 10-minute walk after meals helps.
Keep a simple symptom diary for two weeks. Note what you ate, how you ate it, your stress level, and when bloating appeared. Patterns usually emerge.
When to seek help
If bloating is daily, painful, or accompanied by weight loss, blood in stool, or changes in bowel habit — don't self-diagnose. Book a consultation so we can investigate properly.
Want a plan that fits your gut?
Book a 1:1 consultation and we'll build it together.
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