Possible causes
- Eating fast and swallowing air – eating under stress, talking while eating, fizzy drinks and chewing gum.
- Fermentable foods – legumes, onion, garlic, some fruits, sweeteners such as sorbitol (so-called FODMAPs).
- Lactose intolerance – bloating, gas or diarrhoea after dairy products.
- Irritable bowel syndrome – a sensitive gut reacts more strongly to food and stress.
- Constipation – slower bowel movements increase the feeling of fullness and pressure.
- Other causes – coeliac disease, bacterial overgrowth in the small intestine or hormonal changes before menstruation.
What to check
- Food and symptom diary – record meals, timing of bloating and bowel movements for 2–3 weeks.
- Blood count, ferritin and B12 – deficiencies may suggest impaired absorption, for example in coeliac disease.
- Coeliac antibodies – if you have diarrhoea, anemia or coeliac disease in the family – before cutting out gluten.
- TSH and CRP – an underactive thyroid slows digestion; CRP shows inflammation.
What helps
- Eat slowly – chew thoroughly, take 15–20 minutes per meal, no screens.
- Smaller portions – three to four moderate meals rather than one large one.
- Add fibre gradually – a sudden increase causes more gas; the body needs time.
- A temporary low-FODMAP approach – ideally with a nutrition professional and gradual reintroduction.
- Movement and calm – a walk after eating and slow breathing help the gut work.
When to see a doctor
See a doctor if you have blood in your stool, black stools, unexplained weight loss, repeated vomiting, difficulty swallowing, severe abdominal pain, fever, anemia, or if symptoms appear for the first time after the age of 50.