Bloating: The Most Common Triggers And My Best Tips

Bloating is something we all struggle with from time to time.

It’s when you sometimes feel like you’re a walking balloon, with a sharp needle poking at your belly. It often brings some awkward moments—like when you try to hold in the gas, thinking the worst has passed… only for the room to go silent right before the grand (and smelly) finale.

Relatable, right?

It happens even to the best of us.

But bloating isn’t just awkward; it’s also a sign your body is trying to communicate something. The question is, what? Is it something you’re eating—or not eating? A lifestyle habit? Or even stress?

We tend to blame the usual suspects—fiber-rich meals and fizzy drinks—but what if the real culprits are less obvious? That’s what this blog is here to uncover.

Let’s explore some surprising bloating triggers and, most importantly, how to ease the discomfort.

Top 3 foods that are secretly causing your bloating

1. Cruciferous vegetables

These vegetables include:

• broccoli
• cauliflower
• cabbage
• Brussels sprouts
• and several others

Fun fact: These veggies are called cruciferous because their flowers have four petals in the shape of a cross! Interesting right?

Even though they are packed with nutrients, they also contain large amounts of raffinose and fiber.

Raffinose is a sugar that our bodies can’t digest because our bodies don’t have the enzymes to digest it. This means that the undigested food enters the large intestine, where bacteria ferment it, causing gas and bloating.

Quick tip: Try cooking cruciferous vegetables to break down some of the tough fibers and sugars, making them easier to digest.

2. Chewing gum

You probably didn’t see that one coming. I sure didn’t!

But when you think about it, it makes sense.

When you chew gum, you swallow excess air, leading to excess air in your stomach which causes you to bloat. Plus, chewing tricks your body into thinking food is coming, so it releases stomach acids and enzymes. Without food to digest, this can create even more discomfort.

Chewing gum doesn’t only cause bloating but it can also lead to headaches, tooth decay and jaw pain.

Quick Tip: Switch to mints or sip on peppermint tea to freshen your breath without the bloat.

3. Some Fruits

I love fruit! But the fact that they can cause bloating was new to me. You see, I had to learn this the hard way too!

Fruit consists of sugar, including fructose and sorbitol, which can cause inflammation and gas. This is because many people find it difficult to digest them.

Fruits that cause bloating are:

• Apples
• Pears
• Watermelon
• Peaches
• Plums,
• and more.

Quick tip: Try cooking these fruits. By doing so you break down the fibers and sugars, making them easier to digest.

You can find other foods that cause bloating here.

Though nutrition plays a huge role, your habits may also be causing you discomfort. Here’s how.

Could Your Habits Be Causing The Bloating?

Bloating isn’t just about what you eat—it’s also about how you eat. Your daily habits could be silently contributing to your bloating. Let’s explore some common culprits:

1. Eating too quickly

In today’s fast-paced world, slowing down for meals feels like a challenge. But embracing a slow living mindset, where you prioritize mindfulness and intentionality, can make all the difference—not just for your digestion but for your overall well-being.

Studies show that a whopping 67% of individuals striving to lose weight admit to eating too quickly.

By eating too quickly, you aren’t giving your brain and stomach enough time to sync. It takes about 20 minutes for your brain to register that you’re full and send that message to your stomach. As a result, you might consume more food than your body needs.

Quick tip: Even if your schedule is packed with meetings, deadlines, or errands, carve out time to eat regular meals. Proper nourishment isn’t optional—it’s essential. Without it, you’ll lack the energy to tackle your to-do list and risk heading straight for burnout.

2. Not chewing properly

Were you ever told as a kid to chew your food 30 times before swallowing? If you were like me, you probably gave it a try—counting each chew—only to get bored by the sixth one and just swallow.

Patience isn’t exactly a child’s strong suit, right?

While it might not have mattered to us much as kids, not chewing food thoroughly is a common culprit behind bloating.

Studies suggest you should be chewing your food at least 32 times to break your food down into smaller particles, making it easier for your stomach to digest.

When food isn’t properly chewed, your digestive system has to work harder, which can lead to bloating and discomfort.

Quick tip: Try being more mindful when eating. Focus on the taste, texture, and experience of eating your meal, instead of gulfing it down. You don’t have to count every chew, but slowing down gives your body the time it needs to process and digest properly.

3. Eating too close to bedtime

Eating a large meal just before bed can interfere with your digestion, causing you to bloat.

When you lie down right after eating, gravity is no longer helping your digestive system move food efficiently through your stomach and intestines. This can lead to issues like indigestion, acid reflux, or bloating.

Additionally, your body’s ability to process food slows down during sleep. This means that late-night meals may not be digested as effectively.

Quick tip: Aim to have your last (larger) meal at least 2-3 hours before going to bed. It’s recommended you eat between 5 pm and 7 pm. That said, it’s okay to eat if you’re still hungry later—just be mindful of your choices.

Opt for snacks that support restful sleep and good digestion. You can find some night-friendly snack ideas here.

4. Not drinking enough water

Nearly 80% of people don’t drink enough water.

Staying hydrated by drinking enough water, plays a key role in digestion and can prevent bloating caused by constipation or excess sodium. Water helps your body break down food more efficiently, flush out toxins, and maintain a healthy balance of fluids.

“Staying hydrated” is often misunderstood, with many believing it includes alcohol, sugary sodas, or caffeinated beverages. These drinks may contain liquid, but they dehydrate your body instead of hydrating it.

Quick Tip: Opt for plain water or herbal teas to keep your hydration on point.

You can also try adding natural flavors to your water like:

• cucumber
• lemon
• mint

for a refreshing twist.

To ensure you’re drinking enough throughout the day, keep a water bottle with you at all times—I find bottles with time markers super helpful as a gentle reminder to stay on track!

5. Stress

Are you always stressed?

Let me guess: The answer is probably a big, tired yes.

We all experience stress, and it’s become part of our everyday lives—whether it’s about meetings, commutes, the cost of living, or rent.

You name it, and someone’s probably ripping their hair over it.

As you can see, stress is one of the main causes of bloating. It sets your body into “fight or flight” mode, slowing digestion. Your body redirects energy away from non-essential functions, like digestion, to focus on survival.

As a result, food may sit in your stomach or intestines longer than usual, causing bloating, gas, and discomfort.

A final thought on Bloating

While bloating is normal and will happen naturally, even if you avoid all the points mentioned, that doesn’t mean we can’t take steps to care for ourselves and reduce discomfort.

My best advice? Slow down, chew thoroughly, and stay hydrated.

Ultimately, it’s about treating your body with patience and kindness—it deserves it, and you deserve it too!

Which of these tips surprised you the most? Let me know in the comments, or share your favorite bloating remedies!