Why Am I Bloated All the Time?

The majority of people experience bloating now and again, commonly after a big meal, a fizzy drink, or a day of indulging. But if you’re asking yourself “why do I feel bloated after eating even small amounts?” or “why am I always bloated even when I haven’t eaten?”, it’s natural to feel frustrated or even worried.  

Here at Endocare Diagnostics, we regularly see patients who describe that same uncomfortable swelling, tightness, or “six months pregnant” feeling that seems to appear for no clear reason. However, the good news is, in most cases, persistent bloating can be understood and treated once the underlying cause is identified.  

In this blog, we’ll explore the most common reasons for ongoing bloating, explain when it might be a sign of something more, and share practical steps you can take to feel more comfortable again.  

What Does Bloating Actually Feel Like?

Bloating can feel different from person to person. You might notice your stomach feels swollen or hard, clothes suddenly feel tighter, or your abdomen looks distended by the end of the day. For some, it comes with pressure, discomfort, or even pain.

Many people describe feeling bloated even when they haven’t eaten, or waking up with a flat stomach in the morning, only to find their stomach bloats in the evening. These patterns can give clues to what’s happening inside your digestive system.  

Most Common Reasons for Constant Bloating  

Eating too quickly or large portions:

When you eat too fast or take in large mouthfuls, you naturally swallow more air. This trapped air can build up in your stomach and intestines, leading to bloating after every meal. When you eat slowly, chew thoroughly, and allow your body time to register fullness, it can make a big difference.  

Gas build-up and trapped wind  

As your digestive system produces gas, it breaks down food. Some foods, especially beans, lentils, onions, and fizzy drinks, create more gas than others. If this gas doesn’t move through your system easily, it can leave you feeling uncomfortably bloated and tight.

Food intolerance:

Food intolerances are one of the most common constant bloating causes. When your body struggles to digest certain foods, like lactose in dairy or fructose in some fruits, it can trigger excess gas and fluid in the gut. Keeping a food diary can help spot these patterns.  

Constipation and slow digestion:

When stool builds up in the colon, it can cause pressure, discomfort, and bloating. Low fibre intake, dehydration, or a lack of physical activity can all slow digestion, making you feel full and sluggish.

Hormonal bloating (especially in women):  

Many women notice bloating that changes throughout the month, linked to fluctuations in oestrogen and progesterone. These hormones can affect water retention and digestion, which explains why you may wake up bloated in the morning or feel puffier at certain times in your cycle.  

Stress and the gut-brain connection:

Your digestive system is closely linked to your emotional state. When you’re stressed, anxious, or not sleeping well, your gut mobility (the way food moves through your digestive tract) can slow down. This can lead to bloating even when you haven’t eaten.  

When Might Bloating Be A Sign of Something More?  

Occasional bloating is common, but if it’s frequent, painful, or persistent, it could be a sign of an underlying digestive condition that deserves proper investigation.

Irritable Bowel Syndrome (IBS):

IBS often causes bloating, especially after eating. It’s linked to how your gut muscles contract and how sensitive your intestines are to gas and pressure.  

Small Intestinal Bacterial Overgrowth (SIBO):

SIBO happens when bacteria build up in the small intestine where they shouldn’t be. These bacteria ferment food too early in the digestion process, which can lead to constant bloating, pain, and gas.  

Coeliac disease or food intolerance:

For people with coeliac disease, eating gluten triggers inflammation in the gut lining, causing bloating, pain, and nutrient malabsorption. Non-coeliac gluten sensitivity or other intolerances can produce similar symptoms.  

Gut motility issues:

Sometimes, the gut just doesn’t move food through as efficiently as it should. This can cause gas to linger and make your stomach swell like you’re pregnant.  

When Should I Worry About Bloating?

It’s important to speak to a healthcare professional if you experience:

• Bloating that lasts more than a few weeks  
• Abdominal pain or cramping  
• Unexplained weight loss or fatigue
• Changes in bowel habits (diarrhoea or constipation)
• A stomach that feels hard and bloated regularly  

While most causes of bloating are benign, these symptoms can occasionally indicate something more serious, like inflammation, infection, or structural issues within the digestive tract.  

How to Manage or Reduce Bloating at Home  

Eat slower and chew properly:

This helps reduce swallowed air and supports better digestion.

Keep a food and symptom diary:

Note down what you eat and when bloating occurs, Patterns often reveal hidden triggers like wheat, dairy, or fizzy drinks.  

Gentle movement and water intake:

Regular walks, light exercise, and staying hydrated can keep your digestive system moving.

Avoid trigger foods:

Cutting down on known triggers like onions, beans, carbonated drinks, and processed foods can reduce gas build-up.  

When to See a Gut Specialist or Get Tests  

If your bloating happens often, is painful, or disrupts your daily life, it’s time to get answers. Persistent bloating isn’t something you should just “put up with.” At Endocare Diagnostics, we offer a range of specialist investigations designed to identify what’s really going on – from breath tests and food intolerance testing to gastroscopy and imaging scans.  

Our private Bupa-approved clinic offers quick access to diagnostic tests without long waiting times. Using state-of-the-art technology and consultant-led care, we help you get accurate answers – and a personalised plan to relieve your symptoms and improve your gut health.  

Experiencing ongoing bloating that’s affecting your daily life? Our specialist diagnostic team can find the underlying cause – reach out to us today.  

FAQs

Is it normal to feel bloated all the time?

Occasional bloating is normal, but if it happens frequently or feels uncomfortable, it could point to an underlying digestive issue like IBS, food intolerance, or SIBO. If you’re constantly asking “why am I always bloated?”, it’s worth speaking to a gut specialist for assessment.

Why do I feel bloated even when I haven’t eaten?  

This can happen when gas builds up in your digestive tract or when the muscles in your intestines slow down. Stress, hormones, or bacterial imbalance can also play a role. Persistent bloating even on an empty stomach is a sign your gut may need a closer look.

Can stress make you bloated?  

Yes. Stress can change how your gut moves food through your system and how sensitive your intestines are to gas and pressure. This gut-brain link means emotional well-being directly affects how bloated you feel.

Why do I look pregnant when I’m bloated?  

Severe bloating can push your abdomen outward, giving a swollen, rounded appearance. It’s caused by gas, fluid, or delayed digestion – and although it’s common, it’s not something you have to live with. A proper assessment can reveal the cause and help ease your discomfort.