Bloating 101: Why It Happens, How to Reduce It, and When to Worry

Bloating affects up to 90% of people with IBS, making it one of the most common and disruptive symptoms. Unlike minor “gas,” IBS bloating often reflects a combination of gas retention, dysbiosis, slow motility, and visceral hypersensitivity.

Key physiological contributors include:

• Delayed transit—stool sits longer in the colon, leading to more fermentation

• High-FODMAP foods, which ferment rapidly

• Aerophagia, swallowing air when eating quickly

• Impaired abdominal wall response, which may cause more visible distension

• Hormonal variation, especially in people who menstruate

Research shows that even when gas volume is normal, people with IBS may feel more intense pressure due to nerve hypersensitivity.

Strategies that help include:

• Eating slowly and chewing thoroughly

• Smaller, more frequent meals

• Managing constipation to reduce gas trapping

• Warm beverages, peppermint oil, and gentle walking

• Temporarily switching to low-FODMAP foods when bloating peaks

IBS Cite can help identify whether your bloating is linked to motility, food triggers, stress, or constipation by analyzing your personalized data—helping guide you toward targeted strategies rather than generic ones.