Theres no mistaking bloatingyou know, that pressure-filled feeling in your gut thats akin to swallowing a bowling ball.

Most of us deal with it from time to time, and its usually NBD.

Youre eating a bunch of fiber-filled foods…

bubbles collage

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Plenty of times, a bloated stomach just comes down to whats on the menu.

And all that gas can build up and make you bloat.

Again, this is pretty normal, especially if you dont eat a ton of fiber on the regular.

So eatingmoreof it can help you curb your bloating in the long run, VenHuizen tells SELF.

…or snacks packed with sugar substitutes.

You live for fizzy beverages.

Cue that uncomfortably full feeling.

(Plus a burp or two.)

A food intolerance could be at play.

Youll want to jot down your meals and snacks, along with how youre feeling, throughout the day.

Its the most helpful tool there is to understand your gut issues, including bloating, Dr. Ivanina says.

You havent pooped in a couple days.

Constipation can happen for tons of different reasons.

Sometimes occasional bouts come down to not eating enough fiber, notdrinking enough water, or being sedentary.

You enjoyed a really big and delicious meal.

That nine-course tasting menu?

Scrumptious, sure, but also very likely the reason why youre bloated the next morning.

Your stomach has a certain amount of digestive enzymes that work to break down your food.

Or you scarfed everything down way too fast.

Similarly, shoveling food down quickly can also mess with the digestive process.

So again, the partially digested food leads to a ton of gas.

Youve been sitting for hours on end.

Movementstimulates gut motility, from moving gas to moving stool, Dr. Ivanina says.

Things are feeling really stressful lately.

But unchecked tensioncanaffect your GI functionover time, which could lead to noticeable symptoms like bloating.

A long trip on an airplane may have done you in.

Youve probably felt bloated when traveling, especially after youve beenon a plane for hours.

And more gas = more bloating.

The buildup is likely due to air pressure changes that occur during flight, Dr. Rao explains.

For tons of folks, that pre-period bloating is real.

The full feeling that occurs before you bleed happens partly because of water retention.

Youre potentially dealing with IBS.

FODMAPs, a group of carbs that some people have a really hard time digesting.

Or another not-so-fun acronym: SIBO.

Many people with IBS also have SIBO,researchshows.

You might have celiac disease.

When that happens, protective cells attack GI tissue, which can cause lasting damage.

If youre diagnosed, agluten-free dietwill keep your symptoms in check.

Your pelvic floor isnt quite in sync.

And having stool back up in your colon can lead to gas and bloating, says Dr. Rao.

It could be a sign of inflammatory bowel disease.

Since there are so many causes of bloating, when should you actually worry about it?