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Common Causes of Bloat- How to Relieve Bloating Fast

What are some common causes of bloating, gas, and constipation?

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Woman sitting on couch holding stomach common cause of bloat.

What are some common causes of bloating, gas, and constipation? Bloating, which can cause distention of your abdomen, along with discomfort, gas, and even pain can be frustrating to deal with. Whether it’s acute or chronic, the first question is to wonder why this is happening. Here are some common reasons behind why you might be bloated, along with some tips on how to relieve bloating fast.

The Most Common Cause – Constipation

While there are many reasons you could be dealing with regular bloating, constipation tends to be the most common cause. When you eat, your belly is going to fill up, and it will distend slightly. This is typical, and will eventually settle when you go to sleep, or have a bowel movement. However, if you are constipated and are not going to the bathroom regularly, your belly can have a bloated appearance until you do relieve your bowels. 

If you are struggling with chronic constipation, it might be from a medical condition. If this becomes a regular problem, see your doctor to rule out any medical causes. 

Other Potential Causes

In addition to constipation, you might also be bloated due to swallowing too much air, struggling with gut issues like gastritis or IBS, consuming carbonated beverages, or simply eating a large meal. Some people find they are more bloated on days when they drink a lot of carbonated water and soft drinks, while others are bloated from certain foods that tend to cause inflammation in the gut.

There are also some medical conditions that increase your risk for bloating, including:

  • IBS
  • Pelvic inflammatory disease
  • Gastritis or diverticulitis
  • Infections
  • Crohn’s disease
  • Inflammation

Figuring Out What is Causing Your Bloat

The hardest part about this is figuring out what is actually causing you to be bloated. There are a few things to look at first. The first step is typically to consult with your doctor, since they can often rule out medical causes for your bloating. Next, if you think it might be from a sensitivity to certain foods, removing those foods or trying an elimination diet can help a lot. 

Also, look at your lifestyle and what foods you eat, as if you are eating many inflammatory foods, have constipation, or drink nothing but carbonated beverages, that is likely the culprit.

Tips for Relieving Bloat

Sick and tired of being bloated all the time? Here are a few things that can help. 

Drink more plain water – Drink more water to relieve bloat, and make sure it is plain waiter without carbonation.

Get regular exercise – Walking is one of the best exercises to help relieve bloating, but there are also some yoga poses that can be great for this.

Try peppermint tea – Peppermint does wonders for bloating and the gut in general. Try drinking 1-2 cups of peppermint tea each day and see if it helps. You can also read this great article where I share 3 drinks to relieve constipation quickly.

Address your medical conditions – Of course, if you think your bloating is from medical conditions like inflammation or IBS, you need to address those before your bloating will go down.


I would love to hear your experience with the benefits of keeping a journal and how this has impacted your health. You can also connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

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I'm Laura, your go-to gut health nutritionist!

Certified holistic nutritionist, nutrition and wellness author, content creator, and author. I teach women how to discover effective ways to become the healthiest version of themselves. My refreshing new approach to nutrition and healthy living has inspired many to make positive healthy lifestyle changes. I share many recipes for gut healing too.

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