Bloating 101: Causes, Myths & Remedies That Work

Bloating 101: Causes, Myths, and Remedies That Actually Work

Let’s talk bloating. That tight, puffy, uncomfortable feeling that seems to strike at the worst possible moment – often after meals, during stressful weeks, or at certain times in your cycle.

You’re not alone. Bloating is one of the most common digestive complaints, and yet, it’s still wrapped in confusion and guesswork. At Fromel, we believe in stripping back the myths and giving you the real, science-backed solutions your body needs.

So, what’s actually going on when you feel bloated – and what can you do about it?

What is Bloating, Exactly?

Bloating is the sensation of abdominal pressure, fullness or swelling. It can be caused by gas, fluid retention, or sluggish digestion – and sometimes, all three.

It might show up as a distended belly, tight waistband, or that “balloon in the gut” feeling. For some people, it’s just an occasional annoyance. For others, it’s a daily struggle that affects confidence, energy and comfort.

Common Causes of Bloating

1. Swallowing Air

This can happen when you eat too quickly, chew gum, drink fizzy drinks, or talk while eating. That extra air ends up trapped in your digestive system.

2. Poor Gut Bacteria Balance

An imbalance in your gut microbiome (the trillions of bacteria in your gut) can lead to excessive gas production, slower digestion and inflammation – all of which can contribute to bloating.

3. Food Intolerances or Sensitivities

Certain foods – like dairy, gluten, onions, garlic or beans – can be harder to digest and trigger bloating in sensitive individuals.

4. Fibre Overload (or Not Enough)

Fibre is essential for gut health, but too much too fast can cause fermentation and gas. On the flip side, too little fibre can slow digestion and lead to constipation-related bloating.

5. Hormonal Changes

Many women experience bloating during certain phases of their menstrual cycle, often due to fluid retention or shifts in digestion linked to hormone fluctuations.

6. Stress and the Gut-Brain Connection

When you’re stressed, your digestion slows down. That means food sits in your gut longer, which can cause fermentation, gas, and bloating.

Common Bloating Myths – Busted

“Bloating means I need to detox.”

Actually, your body already has a detox system (hello, liver and kidneys). Bloating isn’t a sign of “toxins” – it’s a digestive imbalance that needs support, not starvation.

“I just need to cut carbs.”

Low-carb diets might reduce bloating in the short term, but long-term gut health depends on plant diversity and fibre. The goal isn’t to avoid carbs – it’s to find the ones that work for your body.

“It’s normal to feel bloated every day.”

Occasional bloating is common. Constant bloating? Not so much. It’s your body’s way of saying something isn’t quite right. Time to listen.

Remedies That Actually Work

Here’s what really helps – no gimmicks, no restrictions.

1. Slow Down When You Eat

Chew properly, avoid distractions, and take your time. Digestion starts in the mouth, and less air-swallowing means less trapped wind.

2. Take a High-Quality Probiotic

Probiotics help rebalance your gut bacteria, reduce inflammation and improve digestion – all of which can ease bloating over time. Fromel’s daily probiotic capsules contain research-backed strains that are gentle, effective and designed for daily use.

3. Identify Your Triggers

Try a short-term food and symptom journal to help spot patterns. It’s not about cutting everything – it’s about learning what your body thrives on.

4. Get Things Moving

Gentle movement (like walking after meals or yoga twists) can help stimulate digestion and release trapped gas.

5. Stay Hydrated

Water helps keep things flowing through your digestive tract and prevents constipation – a major cause of bloating.

6. Add Bitter Foods or Herbal Support

Bitter foods like rocket, chicory or dandelion can stimulate digestive enzymes. Herbal teas like peppermint or ginger are great for soothing bloating and calming the gut.

7. Manage Stress Daily

Whether it’s breathwork, journalling, movement or simply getting outside – supporting your nervous system helps regulate digestion too.

When to Seek Support

If your bloating is persistent, painful or affecting your quality of life, it’s worth speaking to a healthcare professional. Conditions like IBS, SIBO, food intolerances or coeliac disease could be contributing, and getting the right diagnosis is key.

The Bottom Line

Bloating might be common, but it’s not something you have to just live with. By understanding your triggers, supporting your gut microbiome and making a few key shifts, you can reduce bloating and feel more comfortable – in your body and your life.

At Fromel, we’re here to support your gut every day, not just when things go wrong. Our probiotic capsules are a simple, effective way to rebalance your digestion and reduce bloating naturally.

Ready to feel lighter, clearer and more like yourself again? Your gut will thank you.