Main Causes of Stomach Bloating – How to Get Rid of Them

The main causes of stomach bloating can be from a variety of factors. Bloating is characterized by a feeling of fullness, tightness, or distension in the abdomen, and may be accompanied by other symptoms such as gas, burping, and discomfort.

While it is often a benign condition that resolves on its own, chronic or severe bloating may indicate an underlying health problem that requires medical attention.

In this article we will look at some of the causes of stomach bloating and how to get rid of the bloat.

What are the Main Causes of Stomach Bloating?

Fluid retentionOne of Main Causes of Stomach Bloating

Fluid retention, also known as edema, occurs when there is an abnormal accumulation of fluid in the body. It can cause bloating and swelling in the abdomen, as well as other parts of the body such as the legs and ankles.

Fluid retention can be caused by several factors, including hormonal imbalances, side effects of medication, and underlying health conditions such as kidney or liver disease.

Stomach Gas

Gas is part of normal digestion but its production in excessive amount makes it one of the main causes of stomach bloating.

Our digestive system is responsible for breaking the food we eat. It converts nutrients into useful energy that powers body cells. But guts cannot process big food molecules. They let large food items travel as it is from the intestine to the colon.

Bacteria present in the colon break big indigestible food items and release a combination of hydrogen and methane gas as a result. Our body liberates this intestinal gas naturally. But if it builds up in your intestine then it causes stomach bloating and pain.


Constipation affects people of all ages. It is a situation where we face problems in passing stools or emptying the bowel. Reduced frequency of bowel movements also causes constipation.

It is among the main causes of stomach bloating. Due to improper bowel movements, stools stay in the colon. Their long stay increases bacteria exposure and continuous fermentation results in gas and bloating.

Along with that, constipation can lead to bloating, abdominal discomfort, and pain.

Many factors lead to constipation. They include low-fiber diet, dehydration, lack of exercise, certain medications and some fast foods.

Lactose intolerance

Lactose intolerance occurs when the body is unable to digest lactose, which is the sugar found in milk and other dairy products.

The condition can lead to bloating, gas, diarrhea, and abdominal pain. Lactose intolerance is caused by a deficiency in the enzyme lactase, which is needed to break down lactose.

An Unusual Cause of Stomach Bloating

Irritable bowel syndrome (IBS)

IBS is a common gastrointestinal disorder. It affects the stomach and intestines. Common symptoms of IBS are stomach cramps, abdominal pain, constipation, and bloating.

Its symptoms vary from person to person. Some people face severe indications which can be controlled through lifestyle changes.

If you ask, what is the cause of IBS? Then there is no clear answer to it. Various factors like family background, stress, food passing too quickly or slowly, and even over-sensitive guts.

6 Remedies for Stomach Bloating Relief

Starting your day with stomach bloating is uncomfortable and painful. Long-term problems can cause serious health issues. Therefore, we have mentioned some remedies which will help in getting rid of a tight stomach.

Eat smaller frequent meals

Eating large meals can cause the stomach to become overly full, leading to bloating. Instead, try eating smaller, more frequent meals throughout the day. This can help prevent bloating and improve digestion.

Fiber-rich foods

Fiber-rich foods control constipation which as result reduces bloating. Fiber helps control stool movements. They increase the size and weight of stools.

Big molecules are easy to pass as compared to small ones. Fibers have the potential to absorb water and solidify the stools.

Foods that are high in fiber include fruits, vegetables, whole grains, beans, and lentils. But keep in mind, do not rapidly increase fiber intake but include them gradually in your diet as the body needs time to get used to changes.

A sudden add-on can lead to discomfort and tomach bloating and pain.

Drink Lots of Water

Name a problem that water cannot treat! Water is among the common remedies for stomach bloating.

As we know, the presence of salts in the body can cause bloating. Intake of sodium makes your belly heavy. Drinking excessive water flushes everything out. It clears away all excess salts and fluid in the body.

Moreover, a sufficient amount of water improves constipation. It softens the stool and helps bowel movements. Water helps large stools to pass easily.

For stomach bloating relief, it is important to drink a good amount of water. It not only improves stomach health but also cleanses your body.


Our gut contains natural probiotics(microbes) that maintain a healthy digestive tract. They are good bugs that keep our guts well.

Intake of probiotics in the form of supplements improves gut-related problems. They maintain the natural balance of bacteria which is affected by antibiotics, poor diet, and stress.

This overcomes bloating stomach pain and gas.

Fermented foods contain high amounts of probiotics. Such as yogurt, kefir, and sauerkraut. These foods contain active bacteria which help the intestine to break food easily.

Get Regular Exercise for Stomach Bloating Relief

Regular exercise can help improve digestion and reduce bloating. It works by stimulating the muscles in the digestive tract, which can help to move gas and waste through the system more efficiently.

To get started, initially set yourself a goal of at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, per day.

Herbal Teas – Peppermint

Peppermint is a hot favorite natural remedy that has been shown to help alleviate bloating. It works by relaxing the muscles in the digestive tract, allowing gas to move more easily through the system.

Peppermint can be consumed as a tea, in supplement form, or used as an essential oil.

Conclusion – Main Causes of Stomach Bloating

The main causes of stomach bloating are varied . While most cases of bloating are harmless and can be treated with simple lifestyle changes, chronic or severe bloating may require medical attention.

Incorporating worthy remedies into your daily routine may help reduce bloating and improve digestive health. However, if your symptoms persist or worsen, it is important to consult a healthcare provider to rule out any underlying health conditions.

Related Articles


7 Ways to Get Rid of Bloating After a Large Meal. (n.d.). Retrieved March 3, 2023, from website:

Do Probiotics Relieve Bloating, and What Else Can Help? (n.d.). Retrieved from website:

Constipation symptoms and treatments. (n.d.). Retrieved from website:

Bloating: Causes and Prevention Tips. (2021, September 20). Retrieved from website:

Bloated Stomach: Causes, Tips to Reduce & When to be Concerned. (n.d.). Retrieved from Cleveland Clinic website:

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