Health

11 Surprising Triggers for Your Unwanted Gassiness, According to Experts

2025-06-16

Author: Emma

Let's face it: being gassy can be a real pain—sometimes quite literally! While passing gas is perfectly normal (averaging about 10 to 12 times a day), persistent bloating and discomfort can start to feel less cute and more concerning. So, what could be going wrong in your digestive system? According to Dr. Marc Bernstein, intestinal gas arises from a mix of swallowed air and what happens when your body breaks down food. If food isn't digested properly, it ferments and creates gas bubbles in your colon.

Though gassiness usually isn’t cause for alarm, especially if it’s linked to specific foods like broccoli or soda, recurrent or severe symptoms like diarrhea or blood in stools warrant a trip to the doctor. To help you regain control, we’ve compiled a list of 11 sneaky reasons you might be feeling like a balloon—and, of course, how to fix it!

1. Your Sleep is All Over the Place

Lack of consistent sleep can lead to imbalances in gut flora, resulting in increased gas production. Dr. Bernstein notes that inconsistent sleep patterns can trigger a spike in methane and hydrogen levels, contributing to discomfort. To combat this, aim for a regular sleep schedule, getting at least seven uninterrupted hours each night.

2. Medication May Be to Blame

Certain medications, especially NSAIDs and some antidepressants, can cause gastrointestinal upset, leading to gas. They may irritate the stomach lining, which can worsen gassiness. If you suspect your medications are affecting your digestion, consult with your healthcare provider for alternative options.

3. You’re Chatting While You Chew

Did you know talking while eating could be adding to your gas problem? This increases the chances of swallowing air, leading to bloating. Make it a habit to focus on chewing and swallowing before diving into conversation.

4. Stress is Sabotaging Your Gut

When you're stressed, your body struggles to process food efficiently. This can lead to unwanted bacterial growth in your gut, producing gas. Cheryl Mussatto, RD, recommends stress management techniques like yoga and deep-breathing exercises to help calm your system—and your digestive tract.

5. Your Cardio Workouts Are a Double-Edged Sword

While cardio is essential, it can inadvertently lead to gas buildup due to the way it changes your breathing patterns and jostles your gut. To minimize discomfort during workouts, wait at least 30 to 60 minutes after eating before hitting the gym, and avoid gas-inducing pre-workout snacks.

6. Constipation is a Common Culprit

Dr. Bernstein highlights constipation as a primary factor for increased gas. When stools linger too long in the colon, undigested food ferments and produces gas. To prevent this, increase your fiber intake and ensure adequate hydration.

7. Indulging in Fatty Foods

High-fat foods like burgers and chips can slow down your digestive processes, promoting gassiness. Swap those greasy meals for more fiber-rich options like fruits, veggies, nuts, and whole grains for a smoother digestion.

8. Drinking Out of a Water Bottle Might Be Misleading

While staying hydrated is crucial, gulping water too quickly from a bottle can cause you to swallow air, leading to discomfort later. Sipping slowly can help mitigate this issue.

9. An Infection Could Be Causing Your Gas

If you've been battling intestinal infections, they can inflame your gut and lead to bloating and gas. Focus on staying hydrated and eating gentle, easy-to-digest foods while you recover.

10. A Sudden Dietary Change

If you've ramped up your fiber intake overnight, you might experience excess gas as your gut struggles to adjust. Introduce high-fiber foods gradually to give your digestive system a chance to adapt.

11. Sleep Apnea Might Be at Play

Mouth breathing during sleep due to conditions like sleep apnea can cause you to swallow air, leading to unwanted gas production. Consult your healthcare provider about optimizing your CPAP settings.

Our takeaway? Managing gassiness may require some detective work, but understanding the underlying causes can lead to effective solutions. Small shifts in diet, sleep, and stress management can lead to significant improvements in your gut health. Remember, a little gas is normal—but staying aware of your body can help you pinpoint when it’s time to make changes!