10 Common Causes of Stomach Bloating and How to Relieve Them

Discover common causes of stomach bloating and gas and find out how to get relief from this uncomfortable feeling of bloating with some simple tips.

Most of the common causes of stomach bloating can be easily managed, yet many seniors complain about stomach bloating a lot more as the years roll by due to not knowing how to manage the discomfort.

This article discusses 10 common causes, and tips you can use to get relief and reduce bloating fast. Prevention is a good option.

Common Causes of Stomach Bloating – Overeating

A Man With a Distended Abdomen who Has Just Finished Eating a Very Big Plate of Food - Common Causes of Stomach Bloating
A Man With a Distended Abdomen who Has Just Finished Eating a Very Big Plate of Food

Overeating is one of the common causes of stomach bloating. When you consume more food than your body needs, your digestive system has to work harder to break down the excess, which can lead to gas and discomfort.

Furthermore, overeating can cause your stomach to stretch, which can contribute to feelings of fullness and bloating. Finally, some artificial sweeteners can cause bloating in some people.


To prevent overeating and reduce your risk of bloating, you should be mindful of your portions and avoid eating too quickly.

Try to eat slowly and completely chew all your food. This can help you feel full faster and reduce your overall food intake.

You can also try using smaller plates or bowls to help control your portions and avoid the temptation to overindulge.

Another helpful tip is to pay attention to your body’s hunger and fullness cues. Instead of eating until you are completely full, try to stop eating when you feel comfortably satisfied.

This can help you avoid overeating and prevent bloating, while also promoting healthy digestion and overall wellness.

Stomach Gas

Gas is a common cause of stomach bloating, and can be caused by the breakdown of food in the intestines or swallowing air while eating or drinking.

Tips for Common Causes of Stomach Gas

To reduce gas and relieve bloating, try making changes to your diet by reducing your intake of gas-producing foods, like beans and certain vegetables. Better still, incorporate them gradually into your diet.

Avoid carbonated beverages and instead drink non-carbonated fluids like water.

Over-the-counter remedies can provide some relief from bloating, but it is important to talk to your doctor or pharmacist before using any new medications.


Constipation is another one of the common causes of stomach bloating and it occurs when bowel movements become infrequent or difficult.


Eating a high-fiber diet, drinking plenty of water, and exercising regularly can help relieve constipation and reduce bloating.

Over-the-counter laxatives, such as stool softeners and stimulants can also provide relief, but it is important to talk to your doctor or pharmacist before using any new medications.

Food Intolerance

Food intolerance can sometimes cause stomach bloating, gas, and abdominal pain. Common types of food intolerance include lactose intolerance, gluten intolerance, and fructose intolerance.


To manage food intolerances, you must first identify your trigger foods so that you can avoid them. This may involve reading labels carefully, choosing alternative products, and working with a healthcare provider or registered dietitian to create a personalized meal plan.

Acid Reflux

Acid reflux causes stomach acid to flow back up into the esophagus, which can lead to bloating.


Treatments include avoiding trigger foods, eating smaller meals, and medications such as antacids or proton pump inhibitors.

Avoiding foods that cause gas, eating slowly, and chewing food thoroughly can also help manage bloat.

If symptoms persist or are severe, it is important to see a healthcare provider to rule out any underlying health conditions.

Common Causes of Stomach Gas – Stress

Stress is a common cause of stomach bloating that can slow down digestion and cause you to swallow more air, leading to discomfort.

A Glass of Milk Being Poured from a Milk Bottle - Common Causes of Stomach Bloating
A Glass of Milk Being Poured from a Milk Bottle


Stress management techniques such as deep breathing exercises, yoga, meditation, and regular exercise can help reduce stress and alleviate bloating.

Getting enough sleep and addressing sources of stress in your life can also help reduce the frequency and severity of bloating episodes.

Period Pain

During a woman’s menstrual cycle, hormonal changes can cause water retention leading to bloating.


To manage the bloat, staying hydrated by drinking plenty of water and eating a healthy, balanced diet that is rich in fiber and low in salt can help.

Avoiding processed and high-fat foods, caffeine, and alcohol can also reduce bloating.

Exercise can stimulate the digestive system and promote regular bowel movements. If bloating persists, it’s important to talk to a healthcare provider to rule out underlying health conditions.

Irritable Bowel Syndrome (IBS)

IBS is a chronic digestive disorder that can cause stomach bloating, among other symptoms. The cause of IBS is not fully understood but it is believed to be related to diet, stress, and abnormal muscle contractions in the intestine.

Treatment options include dietary changes, probiotics, digestive enzymes, and medications such as anti-diarrheal, laxatives, and antispasmodics.

Stress management techniques may also be helpful.

Consult with a healthcare provider for personalized treatment options if you suspect you may have IBS.

Inflammatory Bowel Disease (IBD)

Inflammatory bowel disease (IBD) can cause bloating due to inflammation in the digestive tract.


Treatment options for IBD can vary and may include medication, lifestyle changes, and in some cases, surgery.

Work closely with a healthcare provider to manage IBD and reduce the risk of complications.

Ovarian Cysts

Ovarian cysts are fluid-filled sacs that can cause bloating by putting pressure on the digestive organs. Symptoms may also include pelvic pain, a feeling of fullness, and changes in bowel habits.


Treatment options depend on the size and type of cyst and may include surgery or hormonal birth control.

Lifestyle changes such as avoiding high salt, sugar, and fat foods, staying hydrated, and exercising regularly can also help reduce bloating. See a doctor for an accurate diagnosis and appropriate treatment plan.

Conclusion – Possible Causes of Tummy Bloating

The common causes of stomach bloating are varied.

There are several things you can do to manage and prevent it. These include eating smaller, more frequent meals, avoiding trigger foods, drinking plenty of water, exercising regularly, managing stress, and seeking medical attention if necessary.

Now that you have a better understanding of the causes of stomach bloating, keep in mind that everyone’s body is different, and what works for one person may not work for another.

Ensure that you talk to your healthcare provider if you experience persistent or severe stomach bloating, as it could be a sign of a more serious underlying condition.

Related Articles


The Role of Diet in the Development and Management of Irritable Bowel Syndrome (IBS): Focus on FODMAPs. Nutrients 2018, 10(8), 1-17. https://www.mdpi.com/2072-6643/10/8/1012/htm

The Pathogenesis of Small Intestinal Bacterial Overgrowth (SIBO). Current Gastroenterology Reports 2018, 20(4), 1-8. https://link.springer.com/article/10.1007/s11894-018-0626-5

The Impact of Gluten-Free Diet on Gastrointestinal Symptoms in Patients with Inflammatory Bowel Disease: A Systematic Review. Nutrients 2020, 12(3), 1-13. https://www.mdpi.com/2072-6643/12/3/696/htm

Gut Microbiota Dysbiosis in Functional Dyspepsia. Neurogastroenterology and Motility 2019, 31(11), 1-12. https://onlinelibrary.wiley.com/doi/10.1111/nmo.13638

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