Bloated Stomach Causes: From Food to Hormones

ByMorgan Eye

Updated June 06, 2025

What are the most common bloated stomach causes?

There isn’t one universal reason your stomach might balloon up—and that’s part of what makes bloating tricky. Let’s break down the major bloated stomach causes into key categories:

1. Food and Eating Habits

Sometimes it really is what (or how) you eat. Common dietary bloated stomach causes include:

• Eating too quickly (hello, air swallowing)
• Carbonated drinks
• High-fiber foods suddenly added to your diet
• Salty or highly processed meals
• Artificial sweeteners like sorbitol

Some people are also more sensitive to certain foods, like dairy (lactose), gluten, or legumes, which can ferment in the gut and add to bloated stomach causes.

2. Gut Microbiome Imbalances

Your digestive system is home to trillions of bacteria that help process food and regulate inflammation. But when these microbes fall out of balance—like in small intestinal bacterial overgrowth (SIBO)—bloating can become a regular, stubborn issue.

Studies suggest SIBO and IBS (Irritable Bowel Syndrome) are closely linked, and both are commonly associated with bloating as a core symptom. If bloating happens daily, even on a clean diet, your gut bugs could be worth investigating.

3. Hormonal Shifts

Yep, hormones play a role too. Many women report increased bloating before their period due to changes in estrogen and progesterone, which can affect water retention and digestion. Some people even experience temporary constipation, which adds to that bloated feeling.

Perimenopause and menopause can also trigger bloated stomach causes through slower digestion and increased abdominal fat distribution. It’s not just in your head—your hormones really can mess with your gut. For more information, see our other article: Is Bloating a Sign of Hormone Imbalance in Perimenopause?

4. Constipation and Digestive Traffic Jams

A backed-up system is one of the most straightforward bloated stomach causes. When your bowels aren’t moving regularly, gas can build up and cause discomfort. This might happen due to:

• Low fiber intake
• Dehydration
• Sedentary lifestyle
• Stress
• Certain medications (like opioids or iron supplements)

If you haven’t gone in a few days, or your stool is hard and infrequent, it might be worth exploring gentle ways to get things moving again.

5. Unexpected Bloated Stomach Causes: Stress and the Gut-Brain Connection

Your gut has its own nervous system (the enteric nervous system), and it feels your stress levels. Anxiety and tension can slow digestion, increase gut sensitivity, and create bloating. If your bloating shows up during high-pressure weeks, or alongside symptoms like nausea or stomach pain, stress could be a bigger player than you think.

How can I tell what’s causing my bloating?

This is where it gets personal. While most bloated stomach causes fall into the five categories above, your unique combo of diet, hormones, stress, and gut health tells a fuller story.

To start narrowing things down:

• Track when it happens. Right after meals? Only in the afternoon? Just around your period?
• Note what you ate and how you felt. This can uncover food triggers or overeating patterns.
• Check your gut habits. Are you pooping regularly? Drinking enough water?
• Reflect on your stress levels. If your body’s on high alert, digestion may be compromised.

You don’t have to figure it out alone, either. Healthy’s programs and chat-based guides can help you pinpoint your patterns, make small changes, and test what works—without overhauling your life in one go.

The Takeaway

Bloating isn’t just “in your head” or something you have to live with. It has real, often solvable causes. From diet tweaks to stress management to tuning into your hormone cycles, even small changes can lead to big relief. Pay attention to what your body’s telling you—and don’t be afraid to ask for help.