What Causes Bloating in IBS? Common Triggers and What Can Help
By Natasha Hedges, Registered Dietitian & Gut-Directed Hypnotherapist
Bloating is one of the most common digestive symptoms I see in my work as a UK-registered Gastroenterology Dietitian. Most of us have felt it at some point - that uncomfortable, tight, swollen sensation in the tummy, like your abdomen is puffing up like a balloon.
For some people bloating is only occasional. For others with IBS, it can become a daily and frustrating symptom that affects eating, body confidence, and quality of life.
The good news? Bloating is very treatable, especially when we look at the whole picture. As both a registered dietitian and a gut-directed hypnotherapist, I work with clients to understand the root causes of their bloating and build a personalised plan that works for them.
In this article, I’ll explain the most common causes of bloating in IBS and the key approaches I use with my clients to help reduce symptoms.
What Is Bloating?
Bloating refers to a sensation of fullness, tightness, or swelling in the abdomen. In some cases, the abdomen visibly distends, while in others the sensation is present without obvious outward change.
Bloating in IBS is usually caused by a combination of factors rather than one single issue, and here are some of the most common causes.
Common Causes of Bloating in IBS
1. Trapped gas and fermentation
During digestion, gut bacteria naturally produce gas as they break down food. In some people, this gas can build up or move more slowly through the intestines, leading to pressure, discomfort, and bloating. Certain fermentable carbohydrates (FODMAPs) can increase gas production in sensitive individuals.
2. Slower gut motility
Gut motility refers to how efficiently food and waste move through the digestive system. When motility slows, food and gas can linger for longer, increasing bloating and discomfort; this can be influenced by factors such as stress, constipation, diet, and hormonal changes.
3. Gut sensitivity (visceral hypersensitivity)
Many people with IBS have a more sensitive gut-brain communication system. This means normal amounts of gas or movement in the gut may be felt as pain, pressure, or significant bloating; this is known as visceral hypersensitivity.
4. Stress and the gut-brain axis
The gut and brain are closely connected through the nervous system. When the body is under stress, digestion often slows and the gut can become more reactive; this can increase bloating, discomfort, and bowel changes. Many people notice symptoms worsen during periods of anxiety, burnout, or poor sleep.
5. Hormonal changes
Hormonal fluctuations, particularly around the menstrual cycle, can influence digestion. Progesterone may slow gut motility, contributing to constipation and bloating, while other hormonal shifts can increase fluid retention and gut sensitivity.
What Can Help With Bloating?
In my clinical practice, I focus on supporting both the digestive system and the gut-brain connection. The aim is not just symptom management, but long-term improvement in how the gut functions and responds.
1. Tailored nutrition support
Diet can play a key role in managing bloating, particularly in IBS.
Approaches may include:
identifying individual trigger foods
reducing very large or high-fat meals
limiting carbonated drinks
supporting regular bowel movements
adjusting fibre intake appropriately
Some people benefit from a structured low FODMAP approach, which is one of the most researched dietary interventions for IBS.
However, this should ideally be short-term and followed by careful reintroduction of foods. The goal is always to expand diet variety and support gut health long term, not restrict unnecessarily.
2. Gut-directed hypnotherapy
Gut-directed hypnotherapy is an evidence-based approach used in IBS care. It works by supporting the communication between the gut and brain, helping to reduce visceral hypersensitivity and symptom reactivity. It can be particularly helpful for people whose symptoms are influenced by stress, anxiety, or long-standing gut discomfort.
3. Nervous system regulation
The nervous system plays a key role in digestion. When the body is in a stressed state, digestion becomes less efficient and the gut becomes more sensitive.
Supportive approaches may include:
breathwork and relaxation techniques
mindfulness practices
gentle movement, like yoga or somatic work
These approaches support the gut-brain axis and help reduce the physiological stress response that can worsen bloating.
When to Seek Medical Advice
While bloating is common in IBS, it is important to seek medical assessment if you experience:
unexplained weight loss
blood in stool
persistent vomiting
severe or worsening pain
new or rapidly changing symptoms
Summary: A Holistic Approach to Bloating
Bloating is rarely caused by just one thing. It typically arises from a combination of trapped gas, sluggish digestion, food sensitivities, hormonal changes, heightened gut nerve sensitivity, and nervous system dysregulation.
That's why effective treatment needs to work on multiple levels simultaneously, which is exactly what I offer as both a registered dietitian and a gut-directed hypnotherapist:
Targeted nutrition support to identify dietary triggers and nourish your gut without unnecessary restriction
Gut-directed hypnotherapy to calm the gut-brain axis and reduce visceral hypersensitivity
Nervous system tools, like breathwork, mindfulness, CBT, to address the stress and anxiety, and help the digestive system to work in harmony
Addressing both the gut and nervous system can often improve outcomes more effectively than focusing on diet alone, and it's an approach grounded in clinical evidence.
Try a Free Gut-Calming Practice
If this resonates with you, I'd like to offer you a free guided audio practice designed specifically for bloating. You'll find it on my Free Resources page: Gut-Directed Hypnotherapy for Bloating.
This gentle recording is designed to help your body move out of stress, release tension in the gut, and ease bloating and abdominal discomfort - all from the comfort of your own home.
