Bloating is something most of us experience from time to time — you’re certainly not alone. It can feel like a nagging tightness or fullness in your abdomen, sometimes accompanied by visible distension, discomfort, or even pain. For some, it’s a mild nuisance; for others, it can be a frequent and frustrating problem that affects how you feel — and how you live your life.
While bloating is often harmless, persistent or severe bloating can significantly impact your quality of life and may occasionally signal an underlying issue that needs attention.
In this article, we’ll explore the most common causes of bloating and share practical, actionable strategies to help you find relief. From simple lifestyle changes and dietary adjustments to understanding how targeted supplements like OxyTech can support better digestive health — you’ll find everything you need to take control and feel more comfortable, day to day.
Understanding What Causes Bloating
Before you can tackle bloating effectively, it’s important to understand what might be causing it. Bloating is a common issue that can result from many different factors — often several at once. Below, we’ve grouped the most common causes into clear categories to help you identify potential triggers.
Dietary Factors
Gas-Producing Foods
Some foods are naturally more likely to cause gas due to fermentation in the gut. These include:
-
Beans and lentils
-
Broccoli, cabbage, Brussels sprouts
-
Onions
-
Certain fruits (such as apples and pears)
-
Artificial sweeteners (including sorbitol and xylitol)
When you consume these foods, gut bacteria ferment the carbohydrates, producing gas as a by-product. For some people, this process creates only minor discomfort; for others, it can lead to significant bloating.
Swallowing Air
It’s surprisingly easy to swallow excess air, which can contribute to bloating. Common behaviours that lead to this include:
-
Eating too quickly
-
Chewing gum
-
Drinking fizzy drinks
-
Smoking
-
Talking while eating
The air you swallow ends up in your digestive system, where it can create a feeling of fullness and visible bloating.
Food Intolerances and Sensitivities
Food intolerances are a frequent but often overlooked cause of bloating. Common triggers include:
-
Lactose intolerance — the inability to digest lactose, the sugar found in milk and dairy products.
-
Gluten sensitivity — not necessarily coeliac disease, but a non-coeliac gluten sensitivity can trigger bloating and other digestive symptoms.
-
FODMAPs — a group of fermentable carbohydrates that some people struggle to digest, leading to fermentation and gas.
Overeating
Simply eating too much at one sitting can physically distend your stomach, resulting in discomfort and bloating.
High-Salt and Processed Foods
Foods high in salt and heavily processed meals can cause your body to retain water, contributing to a bloated appearance and uncomfortable sensation.
Lifestyle Factors
Lack of Exercise
Regular physical activity helps move gas through your digestive system. A sedentary lifestyle can allow gas to accumulate, increasing bloating.
Stress
Your digestive system and your brain are closely linked through the gut-brain axis. Stress can slow down digestion, trigger spasms, and increase bloating.
Dehydration
When you don’t drink enough water, your body can become constipated. This in turn can trap gas and cause bloating.
Gut Health and Digestive Issues
Constipation
Constipation is one of the most common causes of bloating. When waste builds up in the colon, it can trap gas and cause visible bloating and discomfort.
Imbalanced Gut Microbiome (Dysbiosis)
An overgrowth of certain “bad” bacteria or an imbalance in the gut microbiome can lead to excessive gas production, contributing to bloating.
Irritable Bowel Syndrome (IBS)
IBS is a functional gut disorder in which bloating is often one of the main symptoms. The condition can cause abnormal gas production and increased sensitivity in the gut.
Small Intestinal Bacterial Overgrowth (SIBO)
SIBO occurs when bacteria that are normally kept in check within the large intestine begin to proliferate in the small intestine. This overgrowth can lead to excessive gas production, bloating, and other digestive symptoms.
Low Stomach Acid
Low stomach acid can impair proper digestion, allowing undigested food to ferment in the gut — a process that produces gas and leads to bloating.
Hormonal Fluctuations
For many women, bloating is a common experience before or during menstruation. This is typically caused by fluid retention linked to hormonal changes.
Medications
Certain medications can contribute to bloating as a side effect. These include drugs such as metformin, some laxatives, and various others.
Practical Strategies for Bloating Relief
Once you’ve identified potential triggers, the next step is to take practical action. Fortunately, many effective bloating-relief strategies are simple, accessible, and easy to incorporate into everyday life. Below, we outline proven tips — starting with the most common and achievable.
Dietary Adjustments
Mindful Eating
How you eat can be just as important as what you eat. Practising mindful eating can help reduce the amount of air you swallow and improve digestion:
-
Eat slowly — take time to chew your food thoroughly.
-
Avoid talking while eating.
-
Minimise distractions such as watching TV during meals.
Portion Control
Overeating is a frequent cause of bloating. By paying attention to portion sizes and stopping when you feel comfortably full, you can avoid unnecessary stomach distension.
Identify Trigger Foods
Keeping a food diary is a simple yet powerful tool for identifying personal triggers. Record what you eat and when you experience bloating — patterns will soon emerge, helping you make informed choices.
Hydration
Drinking plenty of water throughout the day supports healthy digestion and helps prevent constipation-related bloating. Aim to sip water consistently rather than consuming large amounts all at once.
Gradual Fibre Increase
If constipation is contributing to bloating, increasing dietary fibre can help. However, do this gradually and ensure you drink plenty of water to avoid making symptoms worse.
Good sources of fibre include:
-
Fruits
-
Vegetables
-
Whole grains
A sudden increase in fibre can temporarily cause more gas, so take it step by step.
Limit Carbonated Drinks, Chewing Gum, and Artificial Sweeteners
These common habits can lead to swallowing excess air or introducing fermentable sugars into your gut:
-
Cut back on fizzy drinks.
-
Avoid chewing gum.
-
Be mindful of artificial sweeteners such as sorbitol and xylitol, which can trigger bloating for many people.
Consider a Low-FODMAP Diet (under guidance)
For those with severe, persistent bloating — especially related to IBS — a low-FODMAP diet can provide significant relief. FODMAPs are types of carbohydrates that are poorly absorbed and easily fermented in the gut, leading to gas and bloating.
A low-FODMAP diet involves temporarily eliminating high-FODMAP foods and then reintroducing them systematically to identify problem items. It is best undertaken with the support of a healthcare professional or dietitian to ensure nutritional balance.
Lifestyle Habits
Regular Exercise
Movement helps stimulate digestion and can ease bloating. Even a gentle walk after meals can make a big difference in moving gas through the digestive tract.
Stress Management
Because the gut and brain are so closely connected, managing stress is vital:
-
Practise deep breathing exercises.
-
Try meditation or mindfulness.
-
Consider yoga, which supports both physical and emotional wellbeing.
Good Posture
Sitting upright, especially after eating, allows your digestive system to function more effectively and can help reduce bloating.
Natural Remedies and Supplements
Several natural aids can help soothe bloating:
-
Peppermint tea or peppermint oil — helps relax digestive muscles and reduce spasms.
-
Ginger — supports digestion and can help move gas through the gut.
-
Fennel seeds — traditionally used to ease bloating and support gut comfort.
The Role of Colon Health — Introducing OxyTech
An often-overlooked factor in persistent bloating is colon health. A sluggish or congested colon can trap waste and gas, contributing to bloating, discomfort, and fatigue.
This is where OxyTech — Dulwich Health’s trusted Advanced Oxygen Technology colon conditioner — can make a real difference.
OxyTech works by gently breaking down waste and debris in the colon into small pieces that are easily and safely eliminated. Unlike harsh laxatives or bulky fibre supplements, OxyTech acts without unpleasant side effects or a chalky taste.
It also helps oxygenate the body’s cells, supporting overall vitality and energy. Many users have found it helpful for addressing symptoms such as:
-
Persistent bloating
-
Irritable bowel
-
Constipation
-
Leaky gut
-
Low energy
By supporting a clean, healthy colon, OxyTech helps restore more efficient digestion — which in turn can significantly reduce bloating and improve nutrient absorption.
The Role of OxyTech in Bloating Relief
If you struggle with persistent bloating, it’s important to look beyond surface symptoms and address one of the most common root causes: accumulated waste and gas in the colon. This is where OxyTech — Dulwich Health’s trusted Advanced Oxygen Technology colon conditioner — can offer powerful, natural support.
How OxyTech Addresses Bloating
Advanced Oxygen Technology
Bloating often stems from waste material and trapped gas building up in the colon. When the digestive system isn’t functioning optimally, this can cause discomfort, visible swelling, and that dreaded feeling of fullness.
OxyTech’s Advanced Oxygen Technology is specifically designed to target this issue. The unique formulation helps to:
-
Gently cleanse the colon
-
Break down waste and debris
-
Allow gas to be released naturally
-
Restore a healthy digestive environment
Breaks Debris Into Small Pieces
At the heart of OxyTech’s effectiveness is its ability to break waste into small, manageable pieces that can be easily and gently eliminated.
By combining oxygen (O₂) and ozone (O₃) with magnesium, OxyTech delivers an oxygenating effect directly to the digestive tract. This supports the breakdown of impacted material and helps clear out the colon without discomfort.
This mechanism directly alleviates the physical burden of accumulated waste — a key factor in chronic bloating — offering genuine relief and improved digestive comfort.
Gentle, Safe and Effective
Unlike traditional fibre-heavy cleanses (which can initially worsen gas) or harsh laxatives (which may cause cramping), OxyTech is fast acting and scientifically designed to work gently, safely and effectively, without:
-
Bulky fibre
-
Chalky taste
-
Harsh side-effects
This makes it an ideal option for those who experience bloating but are sensitive to conventional fibre-based remedies.
Magnesium’s Broader Benefits
The inclusion of magnesium in OxyTech adds additional wellness benefits:
-
Supports electrolyte balance
-
Promotes normal energy-yielding metabolism
-
Helps reduce tiredness and fatigue
Many people with digestive sluggishness also report feeling low in energy — a sign that their body isn’t absorbing nutrients efficiently. By supporting both digestive health and cellular energy production, OxyTech helps address this cycle of fatigue.
Enhancing Nutrient Absorption
A cleaner, healthier colon isn’t just about comfort — it also enables your body to absorb vitamins, minerals and nutrients more effectively.
When waste is cleared and the gut environment is optimised, the lining of the intestines can perform its role better, helping you get more from the food you eat and contributing to improved vitality and overall wellbeing.
Unique Oxygen Mechanism
OxyTech’s patented formula goes even further by delivering oxygen at a cellular level.
When ingested with water, the oxygen and ozone molecules bonded to magnesium are released in the stomach. This oxygen is then:
-
Absorbed by the blood, lymph and cellular fluids quickly
-
Supports systemic oxygenation — not just within the colon, but throughout the body
Many users notice improvements in energy and overall vitality thanks to this unique mechanism, which addresses the “lack of oxygen and energy” symptoms often associated with bloating and poor digestion.
Real-World Results
OxyTech users have reported relief from a wide range of related symptoms, including:
-
Candida
-
Bloated stomach
-
Irritable bowel
-
Leaky gut
-
Continuous constipation or diarrhoea
-
Lack of oxygen and energy
Whether used occasionally as part of a targeted cleanse or more regularly to support ongoing gut health, OxyTech provides a gentle, natural way to restore balance to your digestive system.
When to Seek Professional Medical Advice
While occasional bloating is common and often responds well to practical lifestyle changes and natural remedies like OxyTech, it is vital to recognise when bloating may signal a more serious underlying condition.
If you experience severe, persistent, or worsening bloating, or if bloating is accompanied by certain red flag symptoms, you should always seek prompt advice from a qualified healthcare professional.
Red Flag Symptoms to Watch For:
-
Unexplained weight loss — losing weight without trying could indicate an underlying issue requiring investigation.
-
Severe abdominal pain — intense, unrelenting pain should never be ignored.
-
Changes in bowel habits — particularly the sudden onset of constipation or diarrhoea that persists.
-
Blood in stool — this can signal gastrointestinal bleeding and should be assessed urgently.
-
Persistent vomiting — ongoing vomiting may indicate a blockage or other serious digestive problem.
-
Difficulty swallowing — trouble swallowing can be a sign of various health conditions that need evaluation.
-
Fatigue or anaemia — feeling excessively tired or being diagnosed with anaemia may point to malabsorption or gastrointestinal blood loss.
-
Bloating that doesn’t resolve with lifestyle changes — if you’ve made appropriate dietary and lifestyle adjustments, and used supportive aids such as OxyTech, yet bloating persists, seek medical advice.
Remember: while most bloating is harmless, it’s important to listen to your body and err on the side of caution. Early medical attention can help diagnose and address any serious issues and provide peace of mind.
A Lighter, More Energetic You
Bloating may have many potential causes, but the good news is that most cases can be greatly improved through simple lifestyle adjustments, mindful dietary choices, and targeted digestive support.
Supporting your colon health plays a vital role in this process — a clean, well-functioning digestive system not only reduces bloating but also helps your body absorb nutrients more effectively, contributing to greater energy, comfort, and overall well-being.
By taking small, proactive steps — and considering natural aids like OxyTech to support colon cleansing and oxygenation — you can move towards a life that feels lighter, more comfortable, and more vibrant.
Your journey to a healthier gut starts today.
