Why Am I So Bloated? Causes, Hot Weather Triggers & GP Advice

Learn the common causes of bloating, why it’s worse in hot weather, and when to see a GP. Trusted advice from a Shropshire Health GP.

Why Am I So Bloated?

Bloating is a very common symptom that many of us live with on a regular basis. That uncomfortable feeling of fullness, tightness, or swelling in your tummy can range from mildly annoying to very uncomfortable. It can happen to anyone — and can make some people feel and look ‘pregnant’.  

If you’ve ever asked yourself “Why am I bloated?” or “Why does heat make bloating worse?”, this guide explains the common causes, summer-specific triggers, and when to seek medical advice.

What Is Bloating?

Bloating is the sensation of abdominal pressure or swelling, often linked to excess gas, digestion changes, or fluid retention. Sometimes the stomach visibly expands; other times it’s more about discomfort or cramping.

It’s important to remember, bloating is a symptom, not a condition. Finding the cause is key to relief. It can take some time to identify and manage appropriately!

Common Causes of Bloating

1. Dietary causes of bloating: This is the most common cause of bloating in the UK!

• Gas-forming foods: Some foods naturally contain sugars and fibres that are fermented by gut bacteria, producing gas: beans, lentils, onions, garlic, broccoli, cabbage

• Artificial sweeteners: like sorbitol and xylitol are poorly absorbed and can ferment in the colon, producing gas.

• Carbonated Drinks: Fizzy drinks introduce extra carbon dioxide into your gut, which can contribute to bloating.

• High FODMAP foods: FODMAPs are a group of fermentable carbohydrates that can trigger bloating in sensitive people, especially those with IBS. Common examples include: Wheat, rye, barley; Milk, yoghurt, soft cheeses (lactose); Certain fruits (mango, watermelon).

• Dairy Products: If you’re lactose intolerant, your body can’t break down lactose (milk sugar), leading to gas, bloating, and diarrhoea after dairy.

• Fatty and Fried Foods: High-fat meals slow down stomach emptying, so food and gas stay in the gut longer, causing a feeling of fullness.

• Overeating or Eating Too Quickly: Both can cause you to swallow excess air (aerophagia) and overload the digestive system, leading to distension.

• Poor gut microbiome: Did your mother used to tell you that you need at least 5 fruits and vegetables a day? Well there is some truth in this. A healthy microbiome can really help to reduce bloating. A further blog on this is pending 😊

2. Irritable Bowel Syndrome (IBS)

A common digestive condition linked to stress, diet, and gut sensitivity.

3. Food Intolerances

• Lactose intolerance – trouble digesting dairy

• Gluten sensitivity or coeliac disease

4. Constipation

Slower bowel movement can trap stool and gas, leading to bloating.

5. Hormones and bloating

Many women notice bloating before their period due to hormone-related fluid shifts. This may get worse approaching menopause. There are a few ways in which hormones influence bloating:

1. Oestrogen and Progesterone Fluctuations

·        During the menstrual cycle, oestrogen rises in the first half, while progesterone increases after ovulation.

·        Progesterone can relax the smooth muscle in the gut, slowing digestion. This means food and gas move more slowly, giving bacteria more time to ferment — which increases bloating.

·        Oestrogen can influence how your body handles water and salt, sometimes leading to fluid retention, which can make the abdomen feel fuller.

2. Premenstrual Syndrome (PMS)

·        In the week or so before a period, hormonal shifts can cause both fluid retention and changes in gut motility, leading to that “puffy” or “tight” feeling many people notice.

·        This type of bloating usually improves once menstruation starts.

3. Perimenopause and Menopause

·        Falling oestrogen levels during perimenopause can alter gut bacteria, digestion speed, and fluid balance.

·        Some women notice more persistent bloating during this time due to both hormonal changes and changes in body composition.

4. Hormonal Conditions

·        Polycystic Ovary Syndrome (PCOS) and thyroid disorders can also affect hormones in ways that impact gut motility, fluid retention, and abdominal sensitivity.

 Why Bloating Feels Worse in Hot Weather

Many patients notice bloating is worse in summer and warm weather. There are good reasons for this:

• Fluid Retention: Heat dilates blood vessels, causing slight fluid pooling in tissues, including the abdomen.

• Dehydration: Not drinking enough water can slow digestion and cause your body to hold onto fluid.

• Changes in Activity: Eating differently or being less active in the heat can reduce gut motility.

• Gas Expansion: Warm weather can cause gases in the digestive tract to expand, increasing that bloated feeling.

When to See a GP About Bloating

Occasional bloating is common, but you should see your GP if you have:

• Bloating most days for more than 2–3 weeks

• Unexplained weight loss

• Feeling full very quickly

• Persistent changes in bowel habits

• Blood in the stool

• Severe or worsening abdominal pain

• Sudden onset of bloating over the age of 40 if you’ve never really experienced it before.

These may be signs of underlying conditions like coeliac disease, inflammatory bowel disease, or — more rarely — ovarian or bowel cancer.

GP Tips to Reduce Bloating

Bloating is often manageable with simple lifestyle and dietary adjustments. Here are evidence-based strategies we often recommend to patients:

• Stay hydrated, especially in warm weather – Water helps digestion and prevents your body from holding onto excess fluid.

• Eat slowly to reduce swallowed air – Chew food thoroughly and avoid talking while eating to minimise aerophagia.

• Cut back on fizzy drinks – Carbonated beverages add extra gas to your gut, contributing to bloating.

• Track trigger foods with a diary – Keep a simple food and symptom log to identify personal dietary triggers.

• Soak pulses overnight – Beans, lentils, and chickpeas ferment less in your gut when soaked, reducing gas production.

• Stay active to keep the gut moving – Gentle exercise like walking, yoga, or swimming improves gut motility and helps pass gas.

• Consider a low-FODMAP diet if you have IBS – Reducing certain fermentable carbohydrates can significantly reduce bloating (look out for our upcoming detailed blog!).

• Support your gut microbiome – Eat more prebiotics (fibres that feed good bacteria) and probiotics (fermented foods like live yoghurt, kefir, sauerkraut) to promote healthy digestion.

• Manage stress – Stress can slow digestion and increase gut sensitivity, so mindfulness, meditation, or relaxation techniques can help.

• Monitor portion sizes – Large meals can overload the digestive system, so smaller, more frequent meals often reduce bloating.

• Review medications with your GP – Some medications (e.g., certain painkillers or iron supplements) can contribute to bloating; your GP can advise alternatives if appropriate.

If bloating is bothering you, the GPs at Shropshire Health can help identify the cause and find the right management for you. Book an appointment with us here: https://www.shropshirehealth.co.uk/services