If you experience frequent bloating, abdominal heaviness, or digestive discomfort, your diet may not be the only factor. Nutritionist Dr Lakshmi Kilaru, Head of Holistic Nutrition at Apollo, explains the most common causes of bloating and what actually helps reduce it in the long term.

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1. High-Fibre Foods Can Cause Bloating

Dietary fibre plays a crucial role in digestion and gut health, but certain high-fibre foods can also be a common cause of bloating. Vegetables such as broccoli, cabbage, cauliflower, and Brussels sprouts, along with fruits like apples and prunes, contain fermentable carbohydrates that can produce excess gas during digestion.

According to Dr Lakshmi Kilaru, legumes such as lentils, beans, and peas, as well as whole grains, may also trigger bloating, abdominal discomfort, and a feeling of fullness, particularly in people with sensitive digestive systems or slow gut motility. This doesn’t mean these foods are unhealthy, but portion size and frequency are important considerations when managing bloating.

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2. Increasing Fibre Too Quickly Can Lead to Gas and Abdominal Discomfort

One of the most overlooked causes of bloating is a sudden increase in fibre intake. While whole grains and fibre-rich diets support digestion over time, the non-digestible carbohydrates in fibre need gradual adaptation.

Dr Kilaru explains that when fibre is introduced too quickly, it can lead to constipation, gas buildup, heaviness, and bloating. Drinking adequate water while increasing fibre intake is critical, as hydration helps fibre move smoothly through the digestive tract and reduces digestive stress.

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3. Sugar-Free Foods, Artificial Sweeteners, and Fizzy Drinks Are Common Triggers

Many people turn to sugar-free foods and diet beverages, assuming they are better for digestion. However, artificial sweeteners such as sorbitol are poorly absorbed in the gut and often cause bloating, gas, and abdominal pain.

According to Dr Lakshmi Kilaru, carbonated drinks and heavily processed sugar-free products can worsen bloating by introducing excess gas and fermentable ingredients into the digestive system. Reducing their intake can significantly improve bloating symptoms.

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4. Lactose and Gluten Intolerance May Present as Chronic Bloating

Frequent bloating is often a symptom of underlying food intolerances rather than overeating. Lactose intolerance occurs when the body is unable to properly digest lactose, the natural sugar found in dairy products, resulting in intestinal discomfort and bloating.

Similarly, gluten-related conditions, such as celiac disease, non-celiac gluten intolerance, and IBS, can cause persistent bloating, heaviness, and digestive distress. Dr Kilaru emphasises that ongoing bloating should be evaluated by a doctor or nutritionist instead of self-diagnosing or eliminating multiple food groups without guidance.

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5. Gut Health, Eating Habits, and Digestive Muscle Function Play a Major Role

Bloating isn’t always about food alone. Eating too quickly, consuming large portions, or regularly eating high-fat and high-sugar foods can overwhelm the digestive system, leading to increased gas production.

According to Dr Lakshmi Kilaru, poor gut microbiome balance and impaired muscle function in the digestive tract can also slow the movement of food through the intestines, allowing gas to accumulate. Supporting gut health through the use of probiotics, prebiotics, mindful eating, and food tracking can significantly reduce bloating over time.

She also recommends maintaining a food and symptom journal to identify personal triggers and, if necessary, trying a structured elimination diet under the guidance of a professional.

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Bloating is not random, and it’s not something you have to accept as normal. As Dr Lakshmi Kilaru explains, understanding your body’s response to fibre, sweeteners, intolerances, and gut health can help reduce bloating more effectively than quick fixes or extreme diets.

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