Why Am I Always Bloated

Discover the Common Causes and When It Might Be Something More Serious 

Bloating is something most of us experience. It’s that familiar feeling of tightness or fullness in your stomach, often after a meal. But when bloating becomes a regular occurrence, or when it interferes with daily life, it may point to more than just overeating or gas.

At Richmond Gastroenterology Centre, located at Farrer Park Hospital and Mount Elizabeth Hospital in Singapore, we often see patients who struggle with frequent or unexplained bloating. Understanding the root causes and when to seek help is an important step toward lasting relief.

What Exactly Is Bloating and Why Does It Happen So Often

Bloating refers to the sensation of abdominal fullness, pressure, or discomfort. For some, it includes visible swelling or distension. Others feel bloated without any outward signs.

While bloating often results from excess gas or digestion-related issues, it can also be related to hormone fluctuations, sensitivity to certain foods, or slower movement of contents through the digestive tract. In most cases, it’s temporary, but persistent or severe bloating may require medical evaluation.

Is Your Everyday Bloat Telling You Something More

It’s easy to overlook bloating as something minor. However, it can be a sign that your digestive system is under stress or not functioning efficiently.

Frequent bloating may be related to:

• Constipation or incomplete bowel movements

• Undiagnosed food intolerances

• An imbalance in gut bacteria

• Conditions like irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO)

• Hormonal changes, particularly in women during menstruation or perimenopause

• Eating habits like overeating or eating too quickly

  
  

The key is to notice patterns, does bloating happen after specific foods? Around your menstrual cycle? When you’re stressed or inactive?

The Most Common Culprits Behind That Bloated Feeling

Let’s explore some frequent causes in more detail:

1. Digestive Gas

Gas is produced naturally during digestion. When it builds up excessively, it causes bloating. This can be due to swallowing air, drinking carbonated beverages, or poor digestion of certain carbohydrates.

2. Food Sensitivities

Some people have difficulty digesting lactose (found in dairy), fructose (in fruits and sweeteners), or gluten (in wheat). These can ferment in the gut, producing gas and discomfort.

3. Constipation

If stool builds up in the colon, it can delay digestion and lead to bloating. You may feel full or tight even if your abdomen doesn’t look distended.

4. Gut Motility Disorders

Conditions like gastroparesis (delayed stomach emptying) or functional dyspepsia may slow digestion and cause bloating.

5. Small Intestinal Bacterial Overgrowth (SIBO)

In SIBO, excessive bacteria in the small intestine ferment food too early in the digestive process, causing bloating, gas, and sometimes diarrhoea.

6. Hormonal Influences

Many women report bloating before and during their menstrual cycle. Hormonal shifts, especially in estrogen and progesterone, can affect water retention, gut motility, and gut sensitivity.

7. Visceral Hypersensitivity Some people experience bloating more intensely due to increased sensitivity in their gut’s nerve pathways, even when the amount of gas or food is normal.

When Should Bloating Make You Worry

Bloating is usually not dangerous, but there are times when it should be taken more seriously. Red flags that warrant medical attention include:

• Bloating that persists for more than a week

• Severe or increasing abdominal pain

• Unexplained weight loss

• Loss of appetite

• Nausea or vomiting

• Changes in stool, such as blood, black stool, or chronic diarrhoea

These symptoms could be related to more serious issues such as inflammatory bowel disease, gastric ulcers, pancreatic issues, or even gastrointestinal cancers. If bloating doesn’t improve or worsens despite dietary changes, a medical consultation is recommended.

What You Can Do to Beat the Bloat Naturally

For mild and occasional bloating, lifestyle changes can make a significant difference. Here are some practical steps that may help:

Eat mindfully

Chew food thoroughly and avoid eating too quickly. This reduces the amount of air swallowed and helps digestion begin properly in the mouth.

Stay hydrated

Water helps move food and waste through your digestive tract. Aim to sip water throughout the day.

Limit high-gas foods

Beans, lentils, cabbage, onions, and fizzy drinks are common gas producers. Consider reducing them if they trigger symptoms.

Exercise regularly

Gentle movement, like walking after meals, helps with digestion and gas movement.

Introduce fibre gradually

Fibre supports bowel regularity, but increasing it too fast can worsen gas. Add it slowly and drink more water alongside.

Track your food and symptoms

Keep a food diary to identify which meals may be contributing to bloating. You may notice patterns related to certain ingredients or eating habits.

Should You Use Supplements or Medications

In some cases, supplements may support gut health. Options may include:

• Probiotics to support gut bacteria balance

• Peppermint oil capsules to relax intestinal muscles (especially for IBS-related bloating)

• Simethicone-based products to break down gas bubbles

• Fibre supplements for constipation relief

• Magnesium to aid motility

  
  

However, it’s best to discuss these options with a healthcare provider to ensure they are appropriate for your symptoms and health history.

When You Should See a Specialist for Your Bloating

If your bloating is frequent, long-lasting, or accompanied by other symptoms, a specialist can help identify the root cause. At Richmond Gastroenterology Centre, we offer:

• Consultation with a gastroenterologist

• Diagnostic tests such as blood work, breath tests, and imaging

• Endoscopy or colonoscopy when needed

• Personalised treatment based on your digestive profile

  
  

Whether the issue is dietary, functional, or more complex, getting the right diagnosis is the first step to effective relief.

Managing Bloating

Bloating is common, but it doesn’t have to be your “normal.” If it's disrupting your comfort or daily life, it's time to take it seriously.

The good news is that with proper evaluation, many causes of bloating can be identified and managed through a combination of diet, lifestyle changes, and if needed, medical support.

At Richmond Gastroenterology Centre Singapore, we help patients get to the root of their digestive symptoms and support them with evidence-based care tailored to their needs.