4 surprising factors behind that bloated feeling and how stop it

SALT LAKE CITY — We've all been there. Your stomach feels swollen, your clothes feel a little tighter. While food can certainly be part of the story, some surprising factors could be behind that uncomfortable bloated feeling.

Dietician Paige Smathers shared what's actually happening and how to deal with it.

"Most of the food that we eat can be digested or broken down in our stomach and in the first part of our small intestine," Smathers explained. "There are some foods that need further breakdown all the way into our large intestine."

She explained that as our gut microbes break down indigestible complex carbohydrates, the byproduct is gas.

"That's why you can feel it kind of rising and rising in your stomach," she said.

The process is normal, but other factors make it feel worse.

Under-eating

Smathers said under-eating can actually contribute to bloating.

"Most people wanna say, 'Uh oh, I feel bad after I ate that. Let's cut this food out,'" she said.

But, the digestive system needs to be used regularly to function efficiently. If you consistently under-eat, digestive processes can get less efficient.

"If you're not challenging your digestive tract with lots of different foods, it can then sort of forget how to digest," Smathers explained.

She also said we have to feed our gut microbes. One way to do that is by eating adequately and regularly.

Overtraining

Smathers said overtraining can actually contribute to digestive discomfort.

"When you exercise you put your body into fight or flight," she explained. "Which is good. It's supposed to happen."

But, that stress response also affects digestion. Smathers explained that blood gets diverted from your digestive tract into your limbs, cortisol spikes and all of that can slow down digestion. Overtraining can reduce appetite, contribute to under-fueling and lead to restrictive eating behaviors. The result is a digestive system that feels stressed for many reasons.

"A lot of times they're also overdoing it on fiber," she noted. "That's a trifecta."

Excessive Use of Artificial Sweeteners

The low-calorie alternative could actually be contributing to digestive discomfort. Smather's said you can feel bloated if you drink a lot of sugar-free drinks, gum or other artificially sweetened products. In larger quantities, you'll notice the effects more.

"The body has a hard time digesting those as well," she explained. "That can draw a lot of water into the digestive tract and create a lot of gas."

How to Beat the Bloat

Sleep

Smathers said sleep at the very top of the list of solutions.

"If you don't get enough sleep, your hormones are off," she explained. "You don't make the best decisions. You don't have a lot of energy."

Inadequate sleep can also create digestive issues. Sometimes the best solution isn't a supplement or diet change. It's an earlier bedtime.

Eating a Wide Variety of Food

Smathers said to think beyond one food or one symptom.

"Sometimes with nutrition we have to kind of think of indirect causes to the issues," she explained.

Focus on the bigger picture. Are you getting adequate food intake, balanced nutrition, proper hydration, good quality sleep and sustainable activity levels? When it comes to bloating, the answer is usually more complex than just avoiding one food.

Find more advice from Paige Smathers on Instagram, @paigesmathersrd.

This story was adapted from a TV broadcast script using artificial intelligence. Every story, including those adapted with AI, is reviewed by a human editor before publication to ensure that KSL's editorial standards are upheld.