By Frank Lucasale 
Feeling bloated all the time? You’re not alone. That uncomfortable, tight, or swollen feeling in your stomach can sneak up even when you’re eating “healthy.” Let’s uncover the less obvious causes of bloating—and how to fix them.
1. You’re Eating Too Fast
When you eat quickly, you swallow more air, and your body doesn’t have time to send fullness signals. This leads to excess gas and digestion overload.
What to Do:
Slow down. Chew each bite 20–30 times and try putting your fork down between bites.
2. You’re Not Getting Enough Fiber—Or Getting Too Much at Once
A sudden increase in fiber (like from a new “healthy” diet) can shock your digestive system.
What to Do:
Add fiber gradually over a few weeks and drink plenty of water to help your gut adjust.
3. You’re Stressed
Your gut and brain are connected. Stress causes your digestive system to slow down or spasm, leading to bloating and discomfort.
What to Do:
Practice breathwork, take 5-minute walk breaks, or try journaling after meals.
4. You’re Drinking Sparkling Water All Day
Even though it’s “healthier” than soda, carbonated drinks release gas in your stomach that causes expansion and pressure.
What to Do:
Switch to still water or infused water with lemon, cucumber, or mint.
5. You’re Sensitive to Certain Foods
Dairy, gluten, legumes, and artificial sweeteners (like sorbitol or sucralose) can all trigger bloating—even if you’re not allergic.
What to Do:
Try an elimination diet for 10–14 days, reintroducing foods slowly to find your triggers.
Bonus Tip:
Chewing gum and drinking from a straw can also cause bloating by increasing swallowed air!
Final Thought:
Bloating isn’t just about what you eat—it’s about how and when you eat, how much stress you carry, and what your gut is trying to tell you.
Once you identify your personal triggers and slow down, you’ll be amazed how quickly your body responds with comfort, clarity, and confidence.