Gut health · Bloating
Why am I always bloated? Common causes and what you can try
Feeling bloated after almost every meal can wear you down. Here I go through the most common reasons, what you can try on your own, and when it's time to see your doctor.
If you’re always bloated, the most common reason is a lot of gas in your gut, from swallowed air, certain foods and drinks, or constipation [1][2]. Food intolerance, celiac disease and IBS can also be behind it, and some people feel more bloated around their period [1]. If the bloating keeps coming back, or you’ve changed your diet and it’s still there, it’s worth seeing your doctor [1].
I meet a lot of people who have lived with a bloated stomach for years. Some feel fine in the morning and can barely close their jeans by evening. Others have stopped eating out because they don’t know how their stomach will react. Here I go through what can lie behind it and what you can try.
Why bloating happens
Everyone has gas in the gut. It’s partly air you swallow every time you eat and drink, and partly gas that forms in the large intestine when bacteria ferment food that hasn’t been broken down higher up [2]. Bloating is often about how much gas forms, how fast it moves through, and how sensitive your gut is to it.
Common causes include [1][2]:
- Swallowed air: eating fast, chewing gum and fizzy drinks
- Certain foods: beans, peas, lentils, cabbage, onion and some sugar substitutes in “light” products
- Constipation: when things move slowly, gas has more time to build up
- Food intolerance: for example to lactose
- Celiac disease
- IBS (irritable bowel syndrome)
- Your cycle: some people feel more bloated around their period
Bloated after eating
If the bloating comes soon after meals, look first at how you eat, not only what. Large meals late at night can make it worse, and so can a lot of fatty, processed, sugary or spicy food [1].
The NHS also suggests eating smaller meals more often, drinking plenty of water, and going easy on alcohol and caffeine [1]. 1177 adds a useful tip: cooked vegetables are often easier on the gut than grilled or fried ones [2].
Bloated no matter what you eat
When it doesn’t seem to matter what’s on your plate, I often look beyond single foods. How is your bowel movement? Do you go every day, and is it easy? Constipation is a common cause of bloating [1][2].
Stress and sleep matter too. Your gut and your nervous system are closely connected, and many people notice that their stomach reacts on busy weeks. With IBS, the NHS recommends finding ways to relax and staying active [3].
If you’ve been told you have IBS, there’s more about that in my article on IBS. And if your bloating started around your mid-40s, along with changes in your cycle or sleep, read bloating in perimenopause.
What you can try on your own
These are simple steps that both the NHS and 1177 suggest [1][2][3]:
- eat more slowly and chew with your mouth closed
- cut back on fizzy drinks, chewing gum and hard candy
- eat smaller, more frequent meals and avoid large meals late at night
- move every day, since physical activity helps your digestion
- if you’re constipated, add soluble fiber such as oats or linseed
- for bloating and wind with IBS, the NHS suggests oats regularly and up to 1 tablespoon of linseed a day
I also often suggest keeping a food and symptom diary for a few weeks. It helps you spot patterns, and it’s useful to bring to a visit.
The NHS suggests trying probiotics for about a month to see if they help with IBS symptoms [3]. 1177 points out that activated charcoal doesn’t help against gas [2].
What does research say about low FODMAP and acupuncture?
A low FODMAP diet means cutting back on certain carbohydrates that ferment easily in the gut. A 2017 meta-analysis found that it eased pain and bloating in people with IBS compared with a traditional or a high FODMAP diet. The authors also wrote that it has not been shown to be better than conventional IBS dietary advice, especially in the long term [4]. It’s a fairly strict diet, so I’d suggest doing it with support and only for a limited time.
Acupuncture is one of my main tools, and I want to be honest about the research. A Cochrane review of 17 trials found no evidence that acupuncture improved IBS symptoms more than sham acupuncture. In trials comparing it with medication, acupuncture did better, but those trials weren’t blinded, and the authors note that expectations may explain part of the difference [5]. Many people still describe acupuncture as a calm break in a stressful week, and you decide whether it belongs in your plan.
How I work with bloating
At a first visit, we go through your whole story: what you eat and when, your bowel habits, sleep, stress, your cycle, medications and what you’ve already tried. We also look at lab results you already have.
Sometimes basic tests come back normal and the bloating is still there. Then we can add functional testing through a private lab, alongside conventional tests. Your results also become useful information to bring to your doctor.
After the visit you get a written plan. It can include food and meals, support for digestion, probiotics, herbs, supplements and Japanese-style acupuncture. I explain why each part is there, and at your follow-up we adjust the plan. I work in parallel with your doctor.
A first visit is 60 minutes and costs 3,500 SEK, at the clinic on Kommendörsgatan in Östermalm or online. You’ll find follow-ups and sets on prices. If you’d like to talk first, I offer a free 15-minute call on Tuesdays 13–14. You can read more about how I work on gut health.
When to see a doctor
Most bloating isn’t dangerous, but some signs need to be checked in regular healthcare. Contact your vårdcentral (local primary care clinic) or call 1177 if [1][2]:
- you feel bloated regularly, or have had gas and bloating for more than two weeks
- you’ve changed your diet and are still bloated
- you’re losing weight without trying, or have less appetite
- you have blood in your stool
- your bowel habits or the consistency of your stool have changed
- you’re over 50 and have stomach symptoms you haven’t had before
Contact your vårdcentral the same day, or call 1177, if you’re bloated and also have vomiting, diarrhea or constipation, stomach pain, a fever, a swelling or lump in your belly, or can’t pee, poop or pass gas [1]. Call 112 if your stomach is swollen and you also have sudden, severe stomach pain, vomit blood or something that looks like coffee grounds, or have severe difficulty breathing [1].
Sources
- NHS. Bloating. 2026. https://www.nhs.uk/conditions/bloating/
- NHS. Diet, lifestyle and medicines for IBS (irritable bowel syndrome). 2025. https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/diet-lifestyle-and-medicines/
- Altobelli E, Del Negro V, Angeletti PM, Latella G. Low-FODMAP Diet Improves Irritable Bowel Syndrome Symptoms: A Meta-Analysis. Nutrients. 2017;9(9):940. https://pmc.ncbi.nlm.nih.gov/articles/PMC5622700/
- Manheimer E, Cheng K, Wieland LS, et al. Acupuncture for treatment of irritable bowel syndrome. Cochrane Database of Systematic Reviews. 2012. https://www.cochrane.org/evidence/CD005111_acupuncture-irritable-bowel-syndrome
Common questions
Why am I bloated no matter what I eat?
If you're bloated whatever you eat, the cause may lie less in single foods and more in how your gut works overall, for example constipation, swallowed air, stress or a sensitive gut. Bloating that keeps coming back is worth raising with your doctor, especially if you've already changed your diet and nothing has shifted. The NHS lists this as a reason to see a GP.
Why do I get bloated right after eating?
Common reasons are swallowing air when you eat fast, fizzy drinks, large meals and foods that produce a lot of gas, like beans, cabbage and onion. Smaller, more frequent meals, eating slowly and cooking your vegetables are simple things to try first. If it happens with pain, vomiting or fever, contact your doctor.
Can hormones make you bloated?
Yes, they can play a part. Some people feel bloated around the time of their period, according to the NHS. If your bloating follows your cycle, keep a note of it. It's useful for us at a visit and for your doctor.
Should I try a low FODMAP diet?
Research suggests a low FODMAP diet can ease pain and bloating for people with IBS, but it's not clear that it beats conventional dietary advice in the long run. It's a fairly strict diet and is meant to be done for a limited time with support, so talk to your doctor or a dietitian before you start.
Want to know how I can help?
Book your first visit with me in Östermalm, or start with a free 15-minute call.