Wellness coach explains why bloating is so common — and what you can do about it

Bloating remains one of the most frequent digestive complaints among adults, often dismissed as a minor issue but closely linked to everyday eating habits. Lucknow-based health and wellness coach Kapil Kanodia has outlined eight common reasons why people feel constantly bloated, along with simple lifestyle fixes.

In a short video shared online, Kanodia explained that bloating is rarely caused by a single food. Instead, it is usually the result of how and how much people eat. He said that both too little and too much fibre can disturb gut bacteria, leading to gas formation and abdominal discomfort. Similarly, improper hydration — either drinking excessive water or not drinking enough — can interfere with digestion.

One of the most common triggers, according to Kanodia, is eating too fast. Rapid eating causes people to swallow air, which increases pressure in the stomach and leads to bloating. Overeating also plays a role. Filling the stomach to full capacity strains digestion and increases acidity.

Kanodia advised stopping meals at around 70 per cent fullness and slowing down while eating. Mindful chewing, he said, allows the digestive system to function more efficiently and reduces unnecessary gas buildup.

Experts say bloating can also worsen due to irregular meal timings, lack of physical activity, stress, and sudden dietary changes. While occasional bloating is normal, persistent discomfort may indicate underlying digestive issues that require medical attention.

Health specialists recommend balanced fibre intake, steady hydration, regular movement, and mindful eating as the first steps toward reducing bloating and improving gut health.