why am i so bloated
We've all been there. You wake up in the morning and look in the mirror and think, "Why am I so bloated??" Or you've eaten pretty healthy that day and still feel like your belly is bigger than it should be.
Bloat is no joke. But the problem is that it can be caused by a whole bunch of different things, so getting rid of it isn't easy. No sweat, though, babe, because I've got you covered. After literal years of dealing with bloat, I know a thing or two (or a thousand) about this issue.
So if you're ready to never wonder "why am I so bloated?" again, look over these seven causes of bloat. If you can figure out what's bugging your belly, you can nip that issue in the bud!
#1: You're not drinking enough water
I know this seems crazy simple. But it's legit! When you don't drink enough water, your body gets freaked out. It preps for future water insufficiency by retaining whatever water it does have. And do you know what water retention looks like? Yep, bloat.
So if you want to wave goodbye to this annoying issue, drink up, girl! To make sure you're getting enough water, divide your weight in half. That's the number of ounces you should aim to drink each day.
And I can make it easier for you. We have this ultra-cute 21-ounce water bottle for you. It has a pop-up straw for easy drinking but closes so you can tote it around without leaks. And the little handle is perfect for grab-and-go or clipping to your bag.
For real, carrying a water bottle with you is one of THE best ways to up your water intake. So grab yours and get drinking!
#2: You have another health condition
I have to hit on this because for me, bloating was just a symptom of something much bigger going on in my body: hypothyroidism. Until I got my hypo under control, bloating was a regular, super frustrating part of my life.
Yes, medication helps me. But I still had those days of wondering why am I so bloated? So I developed a hypothyroidism meal plan and, girl, it's made a HUGE difference. If you're wondering what to eat if you have hypo to minimize bloat and feel better in general, you know I've got you covered!
Other conditions that can cause belly bloat include:
- IBS or an inflammatory bowel disease
- Celiac disease
#3: Your nutrition is off
Since it's International Nutrition Month, it's a great time to talk about this. But I'd add nutrition to this list in any other month, too.
Certain foods you're eating might be taxing your body too much. Common culprits include wheat, dairy, salt, and fructose. So if you're feeling bloated all the time, try cleaning up your diet for a few weeks. Eating a more plant-based, less processed diet can help a TON with bloating. And if you want a guide to help you get on track with your nutrition, check out our meal plans.
#4: You're not getting enough fiber
Look, this isn't the most comfortable conversation, but we've gotta have it. If you're wondering why am I so bloated? and you're not pooping much, the two are probably related.
Constipation is a major cause of bloating. And there's a super-easy way to address constipation and get your body's processes moving the way they should: eat more fiber. The truth is that most Americans don't get enough fiber, so this is a super common issue —and cause of bloating. Bump up your fiber intake and see if you notice a difference.
#5: Your gut needs some love
If you've got bloat, an imbalance in your gut microbiome could be to blame. Other signs of a gut problem include fatigue and a regularly upset stomach, so be on the lookout.
If your gut does need some love, you can turn to prebiotics and probiotics to help out. Try to eat lots of fermented foods to rebalance what's going on inside your body.
#6: You eat too fast
Eating your food too fast causes a whole bunch of problems. For starters, you usually eat more if you eat quickly because your body needs time to send you the signal that it's full. But inhaling your food also means inhaling a lot of air. And that can lead to gassiness, which can lead to belly bloat.
Slow down and really think about savoring each bite. Eating more slowly could be the easy change you need to stop feeling bloated!
#7: You're not moving enough
I know bloat seems like it's food-related, but exercise is actually a piece of the puzzle. Some women ask why am I so bloated? and then make a bunch of changes to their diet to try to solve for it. But sometimes, the culprit could be that you're not getting enough exercise.
Getting moving does a lot for your digestion, helping it work faster and better. So make it a point to work up a sweat most days of the week. And consider heading out for a walk after a big meal. The movement right after can help to kickstart your digestive processes, combating belly bloat before it even happens!
There are a whole bunch of causes of bloating. But ultimately, it means that something's off in your body, so it's worth looking at each of these issues. Try their solution and see what works for you!