5 Main Causes of Belly Bloat

Belly bloating is becoming more common than ever. About 16 – 30% of people report that they experience bloating on a regular basis. This is mainly due to poor diets and high stress levels.

While a bloated belly is uncomfortable, it may actually be a bigger deal than you think. A bloated belly can sometimes be a sign of more serious health conditions.

If you ever wonder what could be causing this awkward feeling in your belly, you are in the right place. Here are the top 5 causes of belly bloat:

1. Gas

Gas is the most common cause of belly bloat. Gas builds up when food is getting broken down after eating or when you swallow air while eating. Everyone swallows some air when they drink or eat.

It is easy to swallow air by eating or drinking too fast, chewing gum, or drinking carbonated drinks. Finding ways to help relieve this gas, whether it's naturally or using a supplement, are sure-fire ways to help reduce bloating.

2. Dehydration

Dehydration can slow down digestion and make it hard to keep your body balanced. Your body will hold on to excess water when it is trying to recover from dehydration. This is your body's way of trying to prevent this from happening again.

So the better you stay hydrated and the more water you drink, the less bloating you’re likely to experience. However, drinking excessive amounts of water can also create some issues...

3. Fluid Retention

Sometimes fluids will get stored around the body, which can lead to bloating. Fluid retention in the abdomen is known as ascites and it can be a sign of a more serious health problem.

Eating foods high in sodium can cause your body to hold onto extra fluids, which will make you feel more bloated. A good rule of thumb regarding hydration: your urine should always be a light yellow color. Anything darker and you're likely dehydrated. Anything lighter or clear indicates that you're likely overhydrated.

4. Constipation

Needing to go to the bathroom could seem like the most obvious reason you have a bloated stomach. Constipation can cause stool to remain in the intestines, which causes discomfort.

Common causes of constipation include too little fiber or not drinking enough water. Another common cause could be not being active enough. Consider making some small changes to your daily diet or exercise routine if you're experiencing frequent constipation, or try a supplement to help with smoother bowel movements.

5. Food Allergies

Food intolerances, allergies, or sensitives are common reasons for belly bloat.  If you are lactose intolerant, your body will have trouble breaking down the lactose. Which, in turn, may cause abdominal pain and bloating. 

Some foods that cause excess gas include dairy products, gluten, and certain carbohydrates. There are also many other possible food allergies such as shellfish and nuts. If you suspect that you may have some food allergies or sensitivities, consult your doctor as soon as possible. The earlier that you're able to identify these issues, the sooner you can start feeling better!

Sources: 

https://www.healthline.com/health/abdominal-bloating#causes

https://www.healthline.com/nutrition/11-proven-ways-to-reduce-bloating#TOC_TITLE_HDR_2

https://draxe.com/health/bloated-stomach/

https://health.clevelandclinic.org/feel-bloated-5-odd-reasons-stomach-pain/