Is it bloating, gas or constipation? How to tell what your gut is trying to say

Bloating is an uncomfortable feeling of fullness in your gut. It can happen when you have lots of gas from digesting certain foods or it can stem from digestive issues, like constipation.

We often use the term ‘bloating’ to describe a range of symptoms, like being gassy or having a swollen stomach. But while there are similarities and overlaps with these symptoms, bloating is distinct.

Working out whether you have bloating, extra gas, a distended stomach, constipation or a mix of these issues can make it easier to get to the bottom of gut problems. And that’s what this article is all about.

Read on to learn more about bloating, gas, distension and constipation. We’ll look at their differences and how they can connect, and we’ll describe how you can relieve them.

Bloating, gas, distension and constipation: What’s the difference?

Bloating, gas, distension and constipation are four distinct digestive issues. Here’s how they might appear.

Bloating

Bloating is an uncomfortable feeling of fullness in your gut.

You might notice:

• your stomach feeling bigger than normal

• discomfort or pain

• rumbling or gurgling noises

• increased farting

Learn more about bloating with Dr Sarah Jarvis.

Gas and trapped wind

The gas in your gut is partly swallowed air, and it’s partly the byproduct of your gut bacteria breaking down indigestible parts of food. If gas doesn’t pass as usual, through burping or farting, it can build up and cause discomfort. This is trapped wind.

You might notice:

• stomach swelling

• stomach discomfort or pain

• cramping

• increased farting or burping (eventually)

Distension

Stomach distension is a noticeable increase in tummy size, waist size or how your stomach looks.

You might notice:

• your clothes feeling tighter than usual

• your stomach feeling fuller or swollen

• stomach discomfort or pain

Constipation

Constipation is when you’ve had fewer than three poos in the past week, or you’re just pooing less than usual.

You might notice:

• your poo being unusually large or small

• your poo being dry, hard or lumpy

• pain, straining or both when you poo

• feeling like you haven’t fully emptied your bowels after pooing

• a stomach-ache

• bloating

• nausea

Learn more about constipation with Dr Sarah Jarvis.

Can constipation cause bloating? What’s the connection?

Constipation is one possible cause of bloating. When you’re not pooing very often, this can delay the passage of gas out of your body, allowing it to build up in your gut. Also, the longer your poo stays in your colon, the more time bacteria have to ferment indigestible parts of your food and produce gas. 

Not only can a blocked passage of gas lead to bloating, it can also cause your stomach to swell (distension).

Research suggests that over 90% of patients with functional constipation and irritable bowel syndrome with constipation (IBS-C) report bloating. 

As you can see, bloating, gas, constipation and distension can be closely linked. Still, there are other causes of bloating, and if you’re looking to relieve it, it’s important to recognise what’s behind it.

Here are some signs that bloating might stem from constipation:

• You’ve pooed fewer than three times in the past week, or less often than usual.

• Your poo looks much larger than normal.

• Your poo is dry, hard or lumpy.

• Going for a poo is painful, and you need to strain.

• It feels like your bowels aren’t fully empty when you’ve finished.

If you’re feeling bloated but aren’t seeing any of these signs, there could be a different cause.

Other reasons for bloating

People often associate bloating with certain foods or mealtimes. What you’re eating, how your body digests food, and food intolerances can all play a role.

Let’s look at some of these causes in more detail:

• Eating foods rich in fermentable fibres: Some foods have high levels of certain fibres and sugars that are easily broken down by your gut bacteria. As a result, they produce more gas. This is a normal part of digestion, and there’s nothing ‘unhealthy’ about these foods, though they can trigger bloating for some people. Onions, oats and legumes are examples.

• Drinking carbonated drinks: The bubbles in fizzy drinks (and some beers) can introduce carbon dioxide into the gut, which distends the gut and can lead to burping, bloating and feelings of fullness.

• Swallowing air: Eating too quickly, chewing gum and using a straw can cause you to swallow more air than usual, meaning more gas is in your gut.

• Eating fatty meals: There's some evidence that high-fat meals can trap gas, slowing its movement through the gut.  

• IBS: Bloating is common in people with IBS. Triggers vary from person to person, but they often include spicy foods, fatty foods, alcohol, caffeine, antibiotics and stress.

• Food intolerance: If you have an intolerance to a particular food, your body has difficulty digesting part of it. So, it ends up being broken down by your gut bacteria, producing gas. Undigested food can also pull water into the gut, which can contribute to bloating.

• Premenstrual syndrome (PMS): Fluctuations in hormone levels across your menstrual cycle can be behind bloating. It’s one of the most common symptoms of PMS. These fluctuations can lead to increased water retention and changes in gut movement and sensitivity.

• An unbalanced gut microbiome: Having more of certain gut bacteria could alter the levels of gas. This can stem from dysbiosis, an imbalance in the population of microbes living in your gut.

• Stress: For some people, stress can slow digestion. In this case, there’s more time for gut microbes to break down food and produce bloat-inducing gas.

• Certain medications: Bloating is a possible side effect of several drugs, including non-steroidal anti-inflammatory drugs (such as ibuprofen), statins and some antidepressants.

Learn more about bloating after eating.

A simple pattern check: 7 questions to ask yourself

If you’re not sure what could be causing a spell of bloating, here are some questions to help:

1. Are you pooing less often than usual?

2. Are your poos small, hard or lumpy?

3. Is it difficult to poo?

4. Does your bloating get better after burping or farting?

5. Did the bloating follow a change in your diet, routine or medication?

6. Does your bloating get worse throughout the day and better overnight?

7. Will your period be starting in a week or two?

What can I do to relieve bloating, gas and constipation?

If you have bloating, gas and constipation, you might help relieve your symptoms by adjusting your diet and trying certain exercises. 

Here are some strategies: 

• Drink liquids: Constipation can stem from dehydration, so consider drinking more fluids if you’re not getting enough. Mineral water, milk, juice, squash and decaf tea are all decent choices.

• Get moving: Physical activity can encourage your gut to push along solids and gases. Opt for moderate exercise, as too much intensity can be hard on the gut. A gentle walk or some yoga may be enough.

• Slowly increase the fibre in your diet: Not getting enough fibre can lead to constipation. The goal is at least 30 grams of fibre a day. However, going from a low- to a high-fibre diet suddenly can actually make things worse. So, take care to increase the amount slowly, and drink plenty of fluids, as some fibres absorb water. 

• Try abdominal massage: Gently rubbing your tummy while lying on your back may help move food along your digestive system and relieve bloating. You can learn the massage in our article on constipation relief.

• Poo in a power position: Squatting is your body’s preferred pose for pooing. Raising your feet off the floor with a small stool or box takes the pressure off your pelvic floor, making poo easier to pass.

• Give probiotics a go: For some people, probiotics could ease constipation symptoms. Certain probiotic strains, including Bifidobacterium lactis and Bacillus coagulans Unique IS2, may be worth trying, according to The British Dietetic Association.

• Try a low-FODMAP diet: For people with IBS who suspect that certain foods are triggers, a low-FODMAP diet could be a good option. Be sure to work with a FODMAP specialist dietitian. You can ask your GP for a referral or find one in private practice. But remember that this isn’t a long-term diet.

Keeping a record of your meals, stress levels and symptoms can also be useful, allowing you to spot important patterns.

If these approaches don’t help, your local pharmacist may be able to recommend an over-the-counter laxative.

Learn more about how to ease bloating.

Do any remedies work quickly?

If you’re looking to clear up constipation quickly, you could try eating kiwis or prunes.

Kiwis seem to have the most evidence at the moment. The British Dietetic Association recommends eating two to three kiwis a day for at least 4 weeks if you have constipation.

If you want to give prunes a go, research suggests eating 80 grams, or drinking a small glass of prune juice, once a day for 4 weeks.

Discover eight natural laxatives.

Tips for preventing bloating, gas and constipation

To lower the odds of experiencing bloating, gas and constipation, you can try supporting your gut health in the following ways:

• Keep hydrated.

• Do moderate exercise that you enjoy for 30 minutes, most days of the week.

• Reduce stress whenever you can.

• Eat plenty of fibre and a variety of different plant foods.

• Take your time when you're eating.

• Keep high-fat, low-fibre foods as a smaller part of your diet.

Can probiotics help with bloating?

Research suggests that certain probiotics could help with bloating if you’re experiencing it due to IBS or lactose intolerance.

If your bloating is due to constipation, other research suggests that specific probiotic strains, including B. lactis and B. coagulans Unique IS2, could help relieve constipation symptoms.

Now, because everyone’s gut is unique, the response to probiotics varies from person to person. Be mindful of this if you’re thinking of giving probiotics a go to ease bloating.

Also, you’ll need to use them for a while before seeing any results. The British Dietetic Association recommends taking probiotics for at least 4 weeks when you’re trying to ease constipation.

Learn more about probiotics for bloating.

When to speak with a doctor

Bloating, gas and constipation aren’t usually symptoms to worry about. People can manage most cases at home without needing to do too much.

There are times when you may need help from a GP or pharmacist to sort out what’s happening, however.

If you experience any of the following symptoms, reach out to your GP:

• regular bloating, or bloating that hasn’t gone away with diet changes

• regular constipation, or constipation that doesn’t improve with treatment

• unintentional weight loss

• bloating with vomiting

• constipation and feeling tired all the time

• a swelling or lump in your tummy area

• tummy pain alongside bloating or constipation

• blood in your poo

You should seek urgent care – by calling 999 or going to A&E – if you have a swollen stomach alongside any of the following:

• a severe stomach-ache that came on suddenly

• vomiting blood, or sick that looks like coffee grounds

• difficulty breathing

Frequently asked questions

Here are some answers to common questions about bloating, gas and constipation:

Can constipation make you feel bloated?

Yes, constipation can make you feel bloated. It can slow the passage of gas through your gut, and the gas can build up.

What’s the difference between bloating and distension?

Bloating is a feeling of uncomfortable fullness in your gut, whereas distension is the physical expansion of your stomach.

Why do I feel bloated after eating?

There are many reasons for feeling bloated after eating. It may stem from the fermentable fibres, fizzy drinks and fatty foods in your diet. This bloating can also result from a health issue, such as IBS or a food intolerance. 

When should I worry about bloating?

If you regularly feel bloated, and adjusting your diet doesn’t change anything, it may be worth speaking with your GP. It’s also a good idea if you have additional symptoms, such as weight loss, vomiting, tummy pain or changes to your bowel habits.

Summary

We use the term ‘bloating’ to refer to lots of symptoms, but the official definition is: an uncomfortable feeling of fullness in your gut. It can result from or accompany constipation and gas, but bloating can also have other root causes.

Most cases of bloating, gas and constipation aren’t a cause for concern, and you can often manage them yourself at home. Drinking plenty of fluids, keeping active and slowly upping your fibre intake can all help. Looking after your gut health can also reduce the odds of experiencing these issues in the future.

To learn more about other gut health topics, visit Symprove’s Gut Hub. 

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