Let’s be real: bloating is the worst. That puffy, tight, uncomfortable feeling in your stomach that shows up at the worst times, after lunch, before bed, or even first thing in the morning. If it feels like it’s happening all the time, you’re not imagining it… and you’re definitely not alone.

The good news? Most causes of bloating are fixable, and often food-related. Below, we’ll break down why bloating happens, what might be causing it, and how you can reduce or even prevent it, naturally.

What Is Bloating, Exactly?

Bloating is that sensation of fullness, tightness, or pressure in your abdomen. It can be caused by gas, fluid retention, slow digestion, or even certain food intolerances. For some, it's occasional. For others, it happens every day.

If you're constantly thinking, “Why do I feel bloated all the time?”, it could be time to look at your eating habits, stress levels, and digestion.

1. Spot the Sneaky Food Triggers

Certain foods are more likely to cause bloating, even if they’re technically healthy. Common culprits include:

• Cruciferous vegetables (like broccoli, cabbage, cauliflower)

• Carbonated drinks (even sparkling water)

• Beans and lentils

• Artificial sweeteners (sorbitol, xylitol, etc.)

• Dairy products (for those with lactose sensitivity)

• High-sodium packaged foods (which cause water retention)

Tip: Try tracking your meals for a few days and noting when bloating hits; you might find a pattern.

2. Slow Down When You Eat

You might be surprised how much speed-eating contributes to bloating. Eating too quickly causes you to swallow air, which leads to gas and discomfort. Not chewing thoroughly also makes digestion harder.

Try this:

• Sit down for meals (even if they’re quick!)

• Put your fork down between bites

• Chew each bite ~20–30 times

• Avoid drinking from straws or chugging beverages with meals

3. Improve Your Gut Health

A healthy gut = smoother digestion and less bloating. Your gut microbiome (a.k.a. the trillions of bacteria in your digestive system) plays a big role in how your body processes food.

To support gut health:

• Eat more fiber (gradually!)

• Include fermented foods like kefir, sauerkraut, kimchi, or yogurt

• Try adding prebiotics (foods like garlic, onions, oats, bananas)

• Stay hydrated to keep things moving

Want to learn more about your gut health? Get an at-home microbiome testing kit

4. Watch Your Portions

Even healthy meals can cause bloating if you eat too much in one sitting. Your stomach can only comfortably handle a certain volume of food, especially if it’s high in fat, fiber, or salt.

Tip: Try eating smaller meals more frequently, and listen for when you’re comfortably full, not stuffed.

5. Stress Less (Seriously)

Stress affects your digestive system just like it does your brain. High cortisol levels can lead to slower digestion, bloating, and discomfort.

Bloat-busting stress relievers:

• Go for a 10-minute walk after meals

• Try deep breathing or meditation before eating

• Don’t eat while distracted (phones, work, TV)

6. Know When to Ask for Help

If bloating is constant, painful, or unpredictable, it’s worth talking to a registered dietitian. They can help pinpoint food sensitivities, recommend personalized changes, or even suggest testing if needed.

💬 At Nurish’d, our dietitian consultations are designed to give you answers, not overwhelm. It’s all personalized, and no, you don’t have to cut out everything you love.

👉 Ready to beat the bloat for good?
Explore our gut-friendly meal options here or book a dietitian consult to get personalized support here.