Ten ways to avoid bloating after eating

Bloating after eating is typically not a problem and a person can often prevent it by adopting common practices such as not consuming too much food, avoiding carbonated beverages, and eating and drinking more slowly.

Feeling bloated after a meal is a sensation most people rarely encounter. This may cause the stomach to feel bloated and uncomfortable, and flatulence or burping can accompany that.

Although it is not uncommon to bloat after feeding, there are many ways to prevent that. In this article we’re looking at 10 ways to stop

What causes bloating after eating?

Family eating together
Bloating is common after eating, but avoiding certain foods can help to prevent it.

Bloating occurs in the abdominal area. It occurs when massive quantities of air or gas in the gastrointestinal tract build up.

Eating is a common cause of bloating, since it creates gas as the body digests food. We often suck air as they eat or drink, which then goes into the gastrointestinal tract. Flatulence and burping typically help in relieving gas and air buildups in the gut.

Bloating is a symptom of many health problems, including irritable bowel syndrome or aversion to food. Most bloating instances may however be avoided.

Ten ways to avoid bloating after eating

The following tips can help reduce or prevent bloating after eating:

1. Do not eat too much fiber

Fiber is a carbohydrate present in plant-based foods and can not be digested by the body. It has some essential functions within the body, such as helping to control levels of blood sugar and insulin use.

High-fiber foods, however, can cause some people to produce excessive quantities of gas. One research showed a reduced-fiber diet in people with idiopathic constipation helped relieve bloating.

Examples of high-fiber foods include:

  • beans
  • lentils
  • fruits, such as apples and oranges
  • whole grain oats
  • split peas
  • broccoli
  • Brussels sprouts

2. Be aware of food intolerance and allergies

Bloating is a symptom indicative of an allergy or food intolerance. Intolerances and allergies can cause the gastrointestinal tract to get stuck in excessive gas or gas output. The most likely foods to cause this are wheat or gluten.

There are no reliable methods for detecting a particular food intolerance or allergy, so the only way to detect them is by trial and error. It can help keep a diet diary monitoring which foods cause symptoms, such as bloating.

3. Avoid high-fat foods

Fat is an integral part of every balanced diet, and an significant energy source. The body digests fats gradually, since they take longer to pass through the digestive tract than most other foods, and can prolong stomach emptying. That can cause bloating to occur in some people.

Avoiding high-fat foods may help to minimize bloating for people who experience this. For example, a study in people with stomach-emptying issues showed that high-fat solid meals, including bloating, caused an increase in symptoms.

4. Drinking and eating slowly

Hand holding cola drink
The carbon dioxide contained in carbonated drinks can cause bloating.

Drinking or eating too much increases a person’s amount of air swallowing which can lead to more gas building up in the gastrointestinal tract.

This can be a cause of bloating for people who eat or drink fast; slowing down the pace at which they eat can help to reduce the issue.

5. Avoid carbonated drinks

Carbonated drinks contain carbon dioxide, a gas which can build up and cause bloating in the gastrointestinal tract. This can also happen with fizzy drink variations of the diet.

Still water provides the perfect alternative to carbonated drinks to reduce the possibility of bloating.

6. Ginger

Ginger is a traditional treatment for digestive problems. It contains carminative, which is useful in the gastrointestinal tract for reducing unnecessary air.

A research in 2013 indicated that ginger has some health benefits, including relieving gastrointestinal issues, such as bloating.

7. Avoid chewing gum

The chewing gum causes an individual to swallow more air. This air will build up in the gastrointestinal tract and cause certain people to become bloated.

8. Light exercise after eating

For certain people, light exercise after eating, such as going for a walk, may help to minimize bloating.

One research showed that light physical activity helps the gastrointestinal tract eliminate gas and relieves bloating.

9. Avoid talking while eating

Talking while eating increases the chance to swallow air. This can cause air to build up in the gastrointestinal tract, which can contribute to bloating.

10. Treating heartburn

Heartburn happens once stomach acid passes back up the throat and can create an unpleasant feeling of burning. It’s likewise a common cause of bloating.

Treating heartburn may be an successful way for certain people to minimize bloating. An individual can use over-the-counter medications like antacids to treat heartburn

When to see a doctor

If abdominal pain accompanies bloating, a person may have an underlying health issue.
If abdominal pain accompanies bloating, a person may have an underlying health issue.

Bloating after eating is a common experience and not normally a cause for concern. People with bloating at home can also treat their symptoms, for example by using one of the methods outlined in this article.

Bloating, however, may also often be a sign of an underlying health condition that may need medical attention.

Anyone who has bloating along with other signs will see a doctor. Those symptoms may include:

  • abdominal pain
  • nausea
  • constipation
  • diarrhea
  • fatigue
  • unexpected weight-loss
  • skin irritation

People who experience bloating after certain meals should also speak to a doctor.People who are experiencing bloating after most meals should also speak to a doctor.

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