"Why Am I Always Bloated and Constipated?"

Bloating and constipation can feel incredibly uncomfortable and frustrating, often leaving you wondering, “Why am I always bloated and constipated?” 

These symptoms can stem from many causes, ranging from mild lifestyle factors to more serious health issues. If you’re experiencing them frequently, you’re definitely not alone! The good news is that there are solutions. In this blog, we'll explore some of the most common causes and helpful tips to get relief and feel like yourself again. 

Are You Drinking Enough Water?

One of the most common yet often overlooked answers to “why am I always bloated and constipated” is dehydration. When your body doesn’t get enough water, your digestive system slows down, making it harder for food to pass through your intestines. This can result in constipation, which frequently leads to that swollen, bloated feeling. 

Staying hydrated keeps your digestive system running smoothly. 

 How to stay hydrated:

• Aim to drink at least eight 8-ounce glasses of water daily, but you may need more depending on your activity level, where you live (climate makes a huge difference), or if you consume caffeine.
• Increase your water intake by eating hydrating foods like cucumbers, watermelon, and oranges.
• Track your water consumption to ensure you’re hitting your hydration goals, especially on busy days!

By maintaining proper hydration, you’ll help soften your stool and improve bowel regularity, reducing the chances of experiencing constipation and bloating. If you're someone who finds it hard to get enough water throughout the day, try setting reminders or carrying a water bottle with you.

Is Your Diet Fiber-Rich?

Another common reason people ask “why am I always bloated and constipated” is a lack of fiber in their diet. Here at Whole Essentials, I believe amping up the amount of fiber in your diet is one of the best nutrition habits you can incorporate into your day-to-day – safely of course. This doesn’t mean to go buy a fiber supplement and taking it for breakfast, lunch, and dinner. 

Unless a certified health practitioner recommends a fiber supplement based on the results of testing your gut, adding fibrous fruits and veggies at every meal instead is an easier way to increase your intake.

Fiber adds bulk to your stool and helps keep things moving through your digestive system, which avoids constipation and, consequently, bloating. Unfortunately, many people don’t get enough fiber in their diet, which leads to sluggish digestion.

According to the Dietary Guidelines for Americans, women should aim for about 25 grams of fiber daily, while men need around 38 grams. A low-fiber diet can not only cause constipation but also contribute to bloating, as food stays in your system longer than it should.

 Fiber-rich foods to include in your diet:

• Vegetables like broccoli, spinach, and Brussels sprouts
• Fruits such as apples, pears, and berries
• Whole grains like oats, quinoa, and brown rice
• Legumes, including lentils, beans, and chickpeas

If you’re not used to eating a lot of fiber, increase your intake gradually to avoid further bloating. And don’t forget to pair it with plenty of water to help your body process the fiber efficiently. 

Could You Be Swallowing Too Much Air?

It might sound a little out there but stick with me. Sometimes, the answer to “why am I always bloated and constipated” is in the little habits we don’t even notice. Simple habits like chewing gum, drinking carbonated beverages, or even eating too quickly can cause you to swallow excess air, trapping it in your digestive system and making your belly feel swollen.

 Tips to reduce swallowed air:

• Eat more slowly and chew your food thoroughly.
• Avoid chewing gum or using straws, both of which can cause you to gulp down air.
• Cut back on carbonated beverages like soda or sparkling water, which can release gas into your digestive system.

You’d be surprised how much of a difference something as simple as slowing down at mealtimes can make!

Could It Be Something You're Eating?

If you’re asking, “why am I always feeling bloated and constipated” especially after you eat, food sensitivities might be the culprit. When your body has trouble digesting certain foods, they can ferment in your gut, causing gas buildup, bloating, and, in some cases, constipation. 

Common food triggers include lactose (found in dairy products), gluten (in wheat, barley, and rye), and certain carbs known as FODMAPs, which are found in foods like onions, garlic, and legumes.

If you suspect you have food sensitivities, keeping a food diary can help you track which foods are causing your symptoms. Elimination diets, where you remove and then slowly reintroduce certain foods, can also help identify your triggers.

Are Your Meds Affecting Your Digestion?

Many medications have side effects that include constipation or bloating. Some of the most common culprits are pain relievers, especially opioids, certain antidepressants, and antacids that contain calcium or aluminum. These medications can interfere with your digestive processes, slowing things down and leading to uncomfortable bloating and constipation.

If you think your medications might be the cause, it’s worth discussing alternatives with your doctor. They can help you adjust your treatment plan and get to the root of why you’re always bloated and constipated.

Are You Experiencing Hormone-Related Bloating?

Hormonal fluctuations, especially for women, can have a big impact on digestion. Whether it’s the menstrual cycle, pregnancy, or menopause, changing hormone levels can slow down your digestive system, leading to constipation and bloating. 

For instance, rising progesterone levels during certain times of the menstrual cycle can cause the muscles of the digestive tract to relax, slowing things down.

 Why does this happen?

• Increased progesterone during your cycle can slow digestion, leading to constipation.
• Hormonal changes can cause the body to retain water, contributing to bloating.

If you think hormone changes are the reason why you’re always bloated and constipated, consult a healthcare provider for advice on managing these symptoms. They can suggest dietary or lifestyle changes, and in some cases, supplements that can help.

When To Seek Professional Help with Bloating and Constipation?

Sometimes, when asking “why am I always bloated and constipated,” the answer lies in more complex digestive issues. Chronic bloating and constipation could be symptoms of underlying health conditions like leaky gut, Irritable Bowel Syndrome (IBS), Celiac Disease, or Small Intestinal Bacterial Overgrowth (SIBO). 

When your symptoms become persistent, severe, or accompanied by other red flags like significant weight loss, fatigue, or blood in your stool, it’s essential to seek professional help for a proper diagnosis.

Get Comprehensive Testing for a Personalized Approach

When simple solutions don’t seem to be working, it may be time to consider more comprehensive testing. 

At Whole Essentials Nutrition, I offer the Gut Restore Assessment, which includes advanced testing to analyze your gut health. This assessment provides insights into imbalances, food sensitivities, or bacterial overgrowth that could be contributing to your bloating and constipation.