Eating quickly is a primary cause. Swallowing air while eating fast contributes significantly to gas and distension. Eating slowly and chewing thoroughly is often the simplest effective fix. Certain foods including beans, lentils, cruciferous vegetables, and carbonated drinks produce more gas during digestion.
Temporary bloating after high-fibre or gas-producing foods is normal and not a sign of illness. Persistent bloating, particularly with changes in bowel habits or pain, warrants a doctor visit to rule out conditions like IBS or coeliac disease.