What to Do If You Always Feel Bloated
Last updated: 3 August 2025
Step 1: Keep a Food and Symptom Diary
Start by tracking what you eat and when you feel bloated. Write down meals, snacks, and drinks along with the time and severity of your symptoms. Over time, patterns may emerge — like bloating after dairy, bread, fizzy drinks, or late meals — helping you identify triggers.
Step 2: Cut Back on Gas-Producing Foods
Certain foods naturally cause more gas and bloating. Common culprits include beans, lentils, cabbage, broccoli, onions, and fizzy drinks. Try reducing or swapping these foods gradually to see if symptoms improve.
Step 3: Eat Slowly and Avoid Overeating
Eating too quickly or consuming large meals can cause you to swallow more air, stretch your stomach, and slow digestion — all of which contribute to bloating. Try smaller portions, chew thoroughly, and avoid eating on the go.
Step 4: Rule Out Food Intolerances
Food intolerances like lactose intolerance or gluten sensitivity can cause regular bloating. If you suspect a particular food group is affecting you, speak to your GP or try an elimination diet under supervision to pinpoint the cause safely.
Step 5: Try Probiotics or Fibre Adjustments
Some people benefit from probiotics, which help balance gut bacteria. Others need to adjust their fibre intake — either increasing it gradually for better digestion or reducing it if too much insoluble fibre is causing discomfort. Always increase fibre with plenty of water.
Step 6: Look for Underlying Conditions
Persistent or painful bloating could be a sign of something more serious, like IBS (Irritable Bowel Syndrome), coeliac disease, or even ovarian cancer. If you're female and over 50, or notice new symptoms, it’s especially important to see your GP.
When to See a Doctor
- Bloating that lasts more than a few weeks
- Weight loss, bleeding, or changes in bowel habits
- Bloating with pain or fever
- Feeling full quickly or loss of appetite