Why Your Bloating Isn’t Normal —And What to Do About It

Understanding common causes of bloating and practical ways to feel better

Bloating is one of the most frequently reported gut complaints, yet many people are told to just put up with it, or worse, are made to feel like it’s all in their head. The truth is, while bloating can be a normal part of digestion, it can also be a sign that something’s not quite right.

What Does “Normal” Bloating Look Like?

It’s completely normal to feel a sense of fullness after a large meal, particularly one that’s high in fibre, fat, or fermentable carbohydrates. But that post-meal bloating should resolve within an hour or two. You shouldn’t feel noticeably swollen, uncomfortable, or like you need to unbutton your jeans every time you eat.

If bloating is persistent, painful, or happening daily, especially if it comes with other symptoms like constipation, diarrhoea, or wind, it’s worth paying attention to.

Bloating vs Distension: What’s the Difference?

It’s important to understand the difference between bloating and distension:

Bloating is the subjective feeling of abdominal pressure, tightness or fullness. You feel puffed up, but it’s not always visible from the outside.
Distension is objective. It’s a visible increase in abdominal size. Your belly looks rounder or more swollen than usual, and you may notice clothes feeling tighter.

You can experience one without the other, but for many people, they occur together.

Why Am I So Bloated All the Time?

Bloating can be caused by many factors, including:

Food triggers: Fermentable carbohydrates (FODMAPs), high-fat meals, carbonated drinks, or overeating can all cause gas and water retention in the gut.
Gut motility issues: If things are moving too slowly or irregularly (like in constipation), gas and waste can build up, increasing pressure and discomfort.
Hypersensitivity: Some people with disorders of gut-brain interaction (like IBS) have nerves in their gut that are more sensitive to pressure and stretch, making them feel bloated even with normal amounts of gas.
Hormones: Bloating can also fluctuate with hormonal changes, especially around menstruation.
Swallowing air: Eating quickly, chewing gum, or talking while eating can lead to aerophagia, excess air swallowing, contributing to bloating.

What Can You Do About It?

Here are some practical steps that may help reduce bloating:

Eat slowly and chew food thoroughly to reduce air swallowing.
Avoid common triggers like fizzy drinks, onions, garlic, and beans, or work with a dietitian trained in the low FODMAP diet to identify your individual sensitivities.
Address constipation. If your bowels aren’t moving regularly, bloating will likely persist. Fibre supplements like sterculia can help by softening or bulking up stool without contributing to gas or fermentation.
Try gentle movement after meals, like walking, to stimulate digestion and reduce gas build-up.
Consider gut-directed hypnotherapy, like the Nerva program, which has been clinically proven to reduce bloating and abdominal pain by calming the gut-brain axis.

When to Seek Help

If bloating is persistent, painful, or accompanied by red flags like weight loss, vomiting, or changes in your bowel habits, speak with your GP or health care provider.

You’re Not Alone

Bloating might be common, but that doesn’t mean you have to put up with it. At TUMME, we understand how frustrating and limiting it can be to feel uncomfortable in your own body, especially when others brush it off as no big deal.

We’re here to support you with science-backed tools, education, and products that put your gut health first. Whether it’s learning more about your body or finding gentle, effective support, you’re not in this alone.