Top Causes of Bloating and Gas Explained (2025)

Bloating and gas are common digestive complaints affecting up to 30% of adults globally, often disrupting daily life. While occasional discomfort is normal, persistent bloating may signal underlying issues needing attention. In this guide, we break down the most common causes of bloating and gas, based on 2024–2025 clinical research, and offer practical steps to reduce symptoms.

What Causes Bloating and Gas?

Bloating usually results from excess gas trapped in the digestive tract, while gas itself stems from swallowed air, bacterial fermentation of undigested food, or slow digestion. The key drivers vary by individual but commonly include:

1. Diet and Food Intolerances

Certain foods are frequent culprits behind bloating and gas. High-FODMAP foods—such as beans, cabbage, onions, garlic, and apples—contain fermentable carbohydrates that gut bacteria break down, producing gas. Lactose intolerance, affecting about 65% of adults globally, also triggers bloating after dairy consumption. Gluten sensitivity, though distinct from celiac disease, can cause similar discomfort in sensitive individuals.

*Recent studies emphasize that up to 80% of bloating cases link directly to dietary triggers, especially fiber-rich but poorly tolerated vegetables and processed sugars.

2. Rapid Eating and Swallowed Air

How and how fast you eat significantly impact digestion. Eating too quickly forces air into the stomach, while large meals overwhelm digestive enzymes. Swallowing excess air—common in habitually chewing gum or drinking carbonated beverages—adds to gas buildup. Mindful eating: taking smaller bites, chewing thoroughly, and avoiding distractions, reduces this risk.

3. Gut Microbiome Imbalance

Your gut hosts trillions of bacteria essential for healthy digestion. An imbalance, or dysbiosis, disrupts fermentation processes, increasing gas production. Factors like antibiotic use, poor diet, chronic stress, and low fiber intake can tip this balance. A diverse, fiber-rich diet supports beneficial microbes, while excessive processed foods and sugar starve them.

4. Digestive Disorders and Medical Conditions

Several medical conditions manifest with bloating. Irritable bowel syndrome (IBS), affecting 10–15% of the population, is strongly linked to bloating and gas. Small intestinal bacterial overgrowth (SIBO) impairs nutrient absorption, leading to excess fermentation. Other contributors include gastroparesis, food poisoning lingering effects, and post-infectious IBS. Consulting a healthcare provider ensures accurate diagnosis and treatment.

5. Stress and Hormonal Fluctuations

The gut-brain axis connects emotional state to digestion. Stress and anxiety trigger hormonal shifts—like increased cortisol—that slow gut motility, contributing to bloating. Hormonal changes during menstruation, pregnancy, or menopause also alter digestive function, making bloating more frequent.

Practical Tips to Reduce Bloating and Gas

Managing bloating starts with lifestyle adjustments: eat slowly, limit high-FODMAP foods temporarily, stay hydrated, and reduce carbonated drinks. Incorporating probiotics through yogurt or supplements supports microbiome health. Regular exercise enhances gut motility, while stress management through meditation or deep breathing calms digestive discomfort. When symptoms persist beyond a week, seek medical advice to rule out underlying conditions.

Prioritizing digestive wellness enhances comfort and quality of life. Start today by tracking your diet and habits—small changes yield meaningful results. Listen to your body, and don’t hesitate to consult a healthcare provider if bloating becomes unmanageable.