10 Ways To Stop Bloating After Eating: A Complete Guide
- Bloating is a common symptom reported by up to 30% of the general population (1).
- Bloating can impair physical and mental health and reduce work productivity (2).
- Meals containing more than 1,000 calories were more likely to cause bloating than smaller meals (3).
Bloating may not be the most pleasant feeling, especially after a hearty meal. But it’s not something that should make you feel fearful or uncomfortable—after all, bloat is caused by stomach content trying to escape after being pumped with excess air. To get relief from bloating, keep reading. In this article, you will learn about the causes of bloating after meals and tips on how to stop bloating fast.
7 Common Causes of Bloating
Why does my stomach bloat after eating? Bloating is a common digestive issue that can be caused by a variety of factors. Here are 7 common causes of why your stomach is constantly bloated:
- Overeating: Eating large meals, or eating too quickly, can cause your stomach to become stretched and distended, leading to bloating.
- Gas: Gas can build up in your digestive system when you swallow air while eating or drinking, or when bacteria in your large intestine break down undigested food. This can cause bloating and discomfort.
- Food intolerances: Certain foods, such as dairy, gluten, and beans, can be difficult to digest for some people and may cause bloating.
- Constipation: When stool moves slowly through your digestive tract, it can cause bloating, discomfort, and a feeling of fullness.
- Menstrual cycle: Many women experience bloating during their menstrual cycle, which is caused by hormonal fluctuations and water retention.
- Irritable bowel syndrome (IBS): IBS is a chronic digestive disorder that can cause a range of symptoms, including bloating, abdominal pain, and changes in bowel movements.
- Gastrointestinal disorders: Certain gastrointestinal disorders, such as inflammatory bowel disease (IBD) and celiac disease, can cause bloating as a symptom.
10 Ways To Stop Bloating After Eating
Why does my stomach swell after I eat? Bloating after eating is a common digestive issue that can cause discomfort and frustration. It can be caused by a variety of factors, including overeating, food intolerances, and gastrointestinal disorders. There are several natural remedies and lifestyle changes that can help to alleviate bloating and promote healthy digestion. Here are 10 ways to stop bloating after eating:
1. Eat slowly and chew your food more
Eating slowly and chewing your food thoroughly can help to break down the food in your mouth and stomach, making it easier to digest. When you chew your food well, it mixes with saliva which helps to break down carbohydrates and begin the digestive process. This also sends signals to your brain that you're full, preventing you from overeating and putting additional pressure on your digestive system. To make sure you're eating slowly, try taking smaller bites, putting your utensils down between bites, and engaging in conversation during meals.
2. Drink plenty of water
Drinking plenty of water is essential for keeping your digestive system healthy and functioning properly. It helps to flush out excess salt and other toxins that may be contributing to bloating after eating. When you're dehydrated, your body retains water, which can lead to bloating and water retention. Aim to drink at least 8 glasses of water per day, and more if you're physically active or live in a hot climate.
3. Avoid carbonated beverages
Carbonated drinks, such as soda and seltzer, can cause gas to build up in your stomach, leading to bloating. The bubbles in carbonated drinks can also cause your stomach to expand, which can lead to discomfort. If you're prone to bloating after eating, it's best to avoid carbonated drinks altogether or limit your intake.
4. Lower your high-fat food intake
High-fat foods, such as fried foods, cheese, and butter, take longer to digest, which can lead to bloating and discomfort. Fat slows down the digestion process, which can cause food to sit in your stomach for longer periods of time. To prevent bloating, limit your intake of high-fat foods and opt for leaner protein sources, such as chicken, fish, and tofu.
5. Avoid chewing gum
Chewing gum can cause you to swallow air, which can lead to bloating. When you chew gum, you're also sending signals to your body that food is on the way, which can increase the production of stomach acid and digestive enzymes. This can lead to overproduction of acid and enzymes, which can cause bloating and discomfort.
6. Eat smaller and more frequently
Eating smaller meals more frequently throughout the day can help to keep your digestion on track. This helps to prevent overeating, which can put additional pressure on your digestive system and lead to bloating. Eating smaller, more frequent meals also helps to regulate blood sugar levels, which can help to prevent cravings and overeating.
7. Avoid eating too fast
Eating too quickly can lead to bloating, as it can cause you to swallow air along with your food. This can lead to the formation of gas bubbles in your stomach, which can cause bloating and discomfort. To prevent this, try to eat slowly and mindfully, focusing on the taste and texture of your food.
8. Avoid foods that are high in fiber
High-fiber foods, such as beans, lentils, and broccoli, can be difficult to digest and may lead to bloating. This is because the bacteria in your gut ferment the fiber, which can lead to the production of gas. If you're prone to bloating after eating, it's best to avoid these foods or eat them in smaller quantities.
9. Exercise regularly
Regular exercise helps to keep your digestive system working properly, which can help to alleviate bloating. Exercise helps to increase the rate of digestion and move food through your system more quickly, preventing it from sitting in your stomach for too long. Exercise also helps to reduce stress, which can contribute to bloating and other digestive issues.
10. Consider taking probiotics or digestive enzymes or both
Probiotics are live bacteria and yeasts that are good for your digestive system. They help to restore the natural balance of bacteria in your gut, which can help to alleviate bloating and other digestive issues. Probiotics can be found in foods such as yogurt, kefir, and sauerkraut, or in supplement form. When choosing a probiotic supplement, look for one that contains a variety of different strains of bacteria and a high number of colony-forming units (CFUs) to ensure effectiveness.
On the other hand, digestive enzymes may be helpful in alleviating bloating after eating caused by an inability to properly digest certain foods. If you suspect that your bloating is related to a digestive enzyme deficiency, speak with a healthcare provider about the possibility of taking digestive enzyme supplements. These supplements can be found in health food stores and online, and are available in a variety of forms such as capsules, tablets, and powders. Be sure to choose a supplement that contains the enzymes needed to properly digest the foods that tend to trigger your bloating.
Why does my stomach get bloated after I eat? When you're stomach is extremely bloated after eating, it can seem like a frightening experience. However, this is actually a normal and natural occurrence. However, if you feel it is too much to handle, then you can try the tips mentioned above to get some relief. Remember, bloating after eating is a sign of water retention and excess gas in the stomach. This can be annoying, but it doesn’t have to be a big deal. By following these tips and implementing them into your daily life, you will be able to get relief from bloating after eating.
Enjoy reading? Check out this related article: Stomach is Gassy and Bloated? Here are the 30 Common Causes
If you're looking to supplement your diet with a digestive enzyme supplement, consider checking out Nano Singapore Shop! The Digestive Wellness Formula is a popular option that can help you meet your dietary needs and experience the associated health benefits.
- Saito YA, Schoenfeld P, Locke GR 3rd. The epidemiology of irritable bowel syndrome in North America: a systematic review. Am J Gastroenterol. 2002 Aug;97(8):1910-5. doi: 10.1111/j.1572-0241.2002.05913.x. PMID: 12190153. https://pubmed.ncbi.nlm.nih.gov/12190153/
- Johannesson E, Simrén M, Strid H, Bajor A, Sadik R. Physical activity improves symptoms in irritable bowel syndrome: a randomized controlled trial. Am J Gastroenterol. 2011 May;106(5):915-22. doi: 10.1038/ajg.2010.480. Epub 2011 Jan 4. PMID: 21206488. https://pubmed.ncbi.nlm.nih.gov/21206488/
- Koloski NA, Talley NJ, Huskic SS, et al. Anxiety, depression, and quality of life in a referred cohort of patients with irritable bowel syndrome. Dig Dis Sci. 2009;54(10):2462-2469. doi: 10.1007/s10620-008-0633-9.
All the content on this blog, including medical opinion and any other health-related information, are solely to provide information only. Any information/statements on this blog are not intended to diagnose, treat, cure or prevent any disease, and should NOT be a substitute for health and medical advice that can be provided by your own physician/medical doctor. We at Nano Singapore Shop, encourage you to consult a doctor before making any health or diet changes, especially any changes related to a specific diagnosis or condition.