Feeling bloated and uncomfortable can throw off your entire day. While it’s completely normal to experience bloating from time to time, some people struggle with it more often than others.

If you’re finding that your bloating comes on suddenly and unexpectedly, there might be some culprits that you’re overlooking. Here are five factors that could be the reason behind your surprise bloating.

1. Carbonated Beverages

Are you reaching for a can of soda or a bottle of your favorite sparkling water multiple times a day? While carbonated beverages can be refreshing, they can also contribute to bloating.

When you consume these drinks, you’re also swallowing air, which can build up and cause your stomach to feel full and uncomfortable.

If you’re a fan of carbonated beverages, it might be worth cutting back and seeing if that has an impact on your bloating. Alternatively, you could try experimenting with flat versions of your favorite drinks.

2. Certain Foods

You’ve likely heard about how certain foods can cause bloating. Beans, lentils, broccoli, and other cruciferous vegetables are notorious for leading to uncomfortable digestion. However, there are some other culprits that you might not be aware of.

For example, some people struggle with bloating after eating wheat-containing products. This could be due to a gluten intolerance or a sensitivity to the FODMAPs found in these foods.

Sugar alcohols found in some chewing gums and sugar-free products can also contribute to gas and bloating.

If you suspect that certain foods are contributing to your bloating, you can try eliminating them from your diet one at a time and seeing if that makes a difference.

Keeping a food diary can also be helpful in tracking your symptoms and identifying any patterns.

3. Constipation

If you’re not having regular bowel movements, you might experience bloating as a result. When waste builds up in your colon, it can cause your stomach to become distended and uncomfortable.

Some ways to promote regular bowel movements include increasing your fiber intake, drinking plenty of water, and getting enough physical activity.

If you’re struggling to combat constipation on your own, it’s worth speaking with a healthcare provider to explore your options.

4. Menstrual Cycle

Many people experience bloating in the days leading up to their menstrual cycle. This is often due to the hormonal changes that take place during this time. Increased levels of progesterone can lead to water retention and bloating.

While you might not be able to completely eliminate menstrual-related bloating, there are some steps you can take to make it more manageable.

Staying hydrated, avoiding salty foods, and getting regular exercise can all help to lessen bloating during this time.

5. Swallowing Air

Finally, another overlooked culprit of bloating is simply swallowing too much air. This can happen if you eat too quickly, chew gum, or smoke cigarettes. Additionally, some people tend to swallow more air when they’re feeling anxious or stressed.

Try to be mindful of how quickly you’re eating and whether you’re chewing gum or other items that cause you to swallow more air.

If you find that you’re excessively swallowing air due to stress, try incorporating stress-reducing activities into your daily routine.

Final Thoughts

Sudden bloating can be uncomfortable and frustrating, but there are often simple explanations for it.

By being mindful of what you’re consuming and how your body is feeling, you can often pinpoint the culprits and make adjustments to reduce your bloating in the future.