Does Bloating Cause Weight Gain: Separating Myth from Scientific Fact

Bloating is something we’re all familiar with. One day your stomach is its normal size, and the next day it looks larger, and you have a hard time buttoning up your pants. Sudden weight gain in the stomach in females and males can be concerning, especially if you’re keeping an eye on your weight for your health or other reasons.

But does bloating cause weight gain? Is the larger-looking tummy area an indication of fat gain? Read on to learn more about bloating, what causes it, if a bloated stomach comes with increased weight/fat gain, and much more.

What Are the Main Reasons for Bloating?

Before we get into the main causes of bloating, what exactly is the definition of bloating?

Definition: What Is Bloating?

In a review published in 2011 in the Gastroenterology & Hepatology journal, researchers defined bloating as ‘a sense of gassiness or a sense of being distended; measurable distention does not have to occur’ (1).

In another study published two years later in the Journal of Neurogastroenterology and Motility, researchers described it as ‘the subjective discomfort by patient’s sensation of intestinal gas; otherwise, abdominal distension is a visible increase in abdominal girth’ (2).

Perhaps the easiest to understand definition of bloating comes from the National Cancer Institute. Bloating is simply defined as a swelling or feeling of fullness in the abdomen (3). 

If you’re not sure whether you’re bloated or not, many people who claim to be bloated often complain about the sensation of gassiness, trapped gas, a feeling of pressure or being distended with or without obvious visible distension, or a sense of fullness or pressure in the abdomen (4). 

These sensations also go hand in hand with pain in the stomach, excessive flatulence, frequent burping or belching, and abdominal rumbling or gurgles. If you’re experiencing any or all of the above symptoms, chances are that you’re most certainly bloated.

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Causes of Bloating

Bloating can be triggered by several factors. If you’re not sure why you tend to bloat from time to time, take note of the following factors and you may find the reason for this recurring issue (1, 2, 5, 6)

Too Much Gas in the GI Tract 

According to research, the average person usually has approximately 100–200 cc of gas in their gastrointestinal tract at any given time. If more gas is produced in the intestines or comes from swallowing air, you may end up feeling bloated (1, 5)

Diet 

Sometimes the foods you eat may not agree with your stomach and this can lead to an increase in gas in the stomach, which results in bloating. This is usually due to your body’s inability to digest certain carbohydrates that are found in these foods, or due to their fermentability by our gut bacteria. Foods such as beans, dairy products, and foods containing too much fiber are some of the most common foods that often result in bloating. If increased fiber intake is the culprit, it can help to increase it gradually rather than all at once.

Constipation

When you fail to empty your bowels, this means that your stool stays trapped in your colon. This gives time for the bacteria in the stool to ferment, releasing gasses in the intestines and leading to bloating. 

You also release gas from your body through normal flatulence from time to time. Having stool stuck in the colon can prevent this release of gas, thereby trapping it in the intestines and causing bloating (6).

Water Retention

Also known as edema, this is a condition where there’s an excess buildup of water or fluid in the body. While swelling from water retention usually happens in the legs, ankles, feet, face, and hands, it can sometimes happen in the abdominal area, which contributes to bloating (7).

Check out our article on the list of foods that cause water retention to see what in your diet could be causing swelling in the abdominal area and other parts of your body.

Menstrual Cycle

Research has suggested that many women complain about bloating around and during their period. The bloating is usually due to either fluid retention or high intestinal gas volumes, which are likely due to the many hormonal changes women go through during this time (8, 9).

In addition to bloating, your cycle may also come with unexplained weight gain. Check out our article on average weight gain during period to learn more about this.

SIBO aka Small Intestinal Bacterial Overgrowth

We all have bacteria in our gut that help with digestion, nutrient absorption, and other functions. If for some reason the number of this bacteria suddenly increases, it can lead to extra gas production, which results in bloating. 

IBS aka Irritable Bowel Syndrome

The exact cause of IBS isn’t known, but it has been suggested that the condition could be linked to factors such as food passing through your gut too quickly or too slowly, oversensitive nerves in your gut, stress, or a family history of IBS. Those who suffer from this functional gastrointestinal disorder often have bloating as one of the symptoms.

Other functional gastrointestinal disorders such as functional abdominal bloating and distention, functional constipation, and functional dyspepsia can also cause bloating.

Other Digestive Diseases and Medical Conditions

Bloating can also be a symptom of other medical issues. If your bloating isn’t caused by the above factors, it may be beneficial to talk to your healthcare provider. Some conditions that can cause bloating include:

1. Gluten sensitivity
2. Food allergies
3. Chronic idiopathic pseudo-obstruction
4. Pancreatic insufficiency
5. Gastroparesis
6. Gastric, bowel, or ovarian malignancy
7. Ascites
8. Acute gastroenteritis
9. Hypothyroidism
10. Scleroderma

Read more: Intermittent Fasting Bloating: Why It Happens, and What You Can Do About It

Why Do I Gain Weight when I’m Bloated?

As previously mentioned, bloating generally comes from three main things: excess gas in the body, excess fluid or water in the body, and trapped stool in the large intestines. While these three things can temporarily make the scale go up, they’re not indicators of true weight gain.

Think of it like dressing up in the winter compared to the summer. During colder months, you wear more clothes that are made of heavier fabric. These clothes are heavy themselves and will make you heavier when you put them on. During warmer months, you wear fewer clothes that are much lighter in fabric and don’t feel as heavy when you wear them.

This shows that excess gas, excess fluid, and trapped stool in the body can make you heavier, thereby increasing the number on the scale. However, as soon as you find a way to get rid of this, the number on the scale will return to normal.

How Much Weight Does Bloating Add?

Bloating weight usually averages an extra one or two pounds on the weighing scale, although individual experiences may differ. However, as stated above, this isn’t true weight gain, so don’t let the number on the scale bother you too much.

How Long Does Bloat Weight Last?

This weight generally lasts anywhere between a couple of hours and a few days – it all depends on the reason behind the bloat and how quickly you’re able to address said underlying reason.

For example:

1. If the bloat weight is due to constipation, as soon as you pass the stool, the scale number will reduce and you’ll feel better. 
2. If it’s due to water retention, exercise can help you sweat out some of the excess water in many cases, leading to a drop in the scale. If your fluid retention is related to a medical condition, check with your doctor about ways to help reduce it. 
3. If it’s due to excess gas, doing some yoga poses for bloating could help you pass the excess air, which should help you feel better and may show a lower number on the scale.

How to Reduce Bloating Immediately

Bloating can be uncomfortable and sometimes rather painful. Here are some tips to help you get rid of the bloat and offer relief:

Quick Bloat Relief Tips

Try Some Yoga

Some yoga asanas such as downward dog, seated forward fold, cat-cow, and knee-to-chest pose can help you release any gas that’s trapped in your stomach.

Take a Walk

Physical activity in general helps digestion go smoothly and gets the bowels working, which helps with the release of gas and stool. Take a short 30-minute walk and you may just find yourself feeling much better.

Try Some Peppermint Oil

Research has suggested that peppermint oil can offer relief to patients with IBS (10). If your bloating is due to irritable bowel syndrome, then taking some peppermint oil or capsules could be helpful. However, you should always check with your healthcare provider first.

Take Some Anti-Gas Medication

Most of these medications can easily be accessed over the counter and can help remove the excess air from your stomach and intestines.

Massage Your Belly

This can help get the bowels moving, which will help you get rid of any stool in your colon and air trapped in your intestines.

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Long-Term Tips to Get Rid of and Prevent Bloating

While the above tips can help you in a crunch, learning how to prevent bloating in the first place is the best solution. Here are some tips:

Reduce Your Consumption of Trigger Foods

If you notice that you always end up feeling bloated after consuming certain foods, it may be best to reduce your intake of them. If possible, you may also replace them with other foods that provide you with the same nutrients without the bloating. For example, dairy can easily be substituted with plant-based milks and products. If you want to generally increase your fiber intake but experience bloating when you do, you can increase the fiber gradually to allow your body to get used to it. 

Consume More Fermented Foods and Probiotics

Such foods help provide your stomach with good bacteria that enables smoother digestion. Examples include kefir, kimchi, kombucha, tempeh, sauerkraut, and yogurt.

Learn How to Eat More Slowly

Eating quickly may save time, but it also causes you to swallow a lot of air, which leads to bloating. Learn how to eat more slowly – this will help you savor your food more and you’ll be less likely to swallow as much air

Avoid Chewing Gum and Drinking Carbonated Drinks

Fizzy carbonated drinks already contain gas that you swallow, which may contribute to bloating. Chewing gum also leads to swallowing air, which does the same.

Reduce Your Salt Intake

Increased sodium intake can contribute to water retention. If you realize your symptoms include a bloated stomach, weight gain, and swelling after eating a particularly salty meal, sodium could be the reason. Reducing your intake of sodium could help you get rid of these symptoms.

Get More Active

Not only does regular physical activity help prevent water retention, it also helps with digestion, two factors that help prevent the dreaded bloat.

Why Am I Bloated All the Time?

As previously stated, bloating is caused by a number of issues, so we can’t give you a specific answer. However, exploring the list above and speaking to your healthcare provider could help you find an answer.

Read more: Bloating vs Fat: What’s The Difference?

FAQs

• Does bloating cause belly fat?

No, it doesn’t. As mentioned above, bloating is never due to increased fat in the belly, but simply due to excess air, fluid, or stool in the body.

• How do I tell if I’m bloated?

When you’re bloated, you will likely feel a sensation of gassiness, trapped gas, a feeling of pressure or being distended with or without obvious visible distension, or a sense of fullness or pressure in the abdomen. A bloated stomach also feels hard to the touch rather than soft.

• Should I weigh myself if I’m bloated?

No. There’s no need to constantly weigh yourself, let alone when you’re simply bloated.

• Does coffee cause bloating?

Not in most people. However, people who suffer from gastrointestinal issues such as inflammatory bowel disease and irritable bowel syndrome may feel some abdominal discomfort such as bloating after they consume coffee.

The Bottom Line

Does bloating cause weight gain? No, it doesn’t – at least in the traditional sense. Bloating may make the number on the scale go up by 1 or 2 pounds, but it’s never due to increased fat in the body.

If you’re constantly suffering from bloating, check your triggers as they can help you figure out the root cause of the situation. If you’re stumped and can’t figure out why you often bloat, we suggest that you seek medical advice as it could be due to an undiagnosed medical condition.