Feeling bloated after you eat is relatively common.
It can be quite uncomfortable, but it’s usually not a cause for great concern. However, visit your doctor for a checkup if the bloating is severe, frequent, or accompanied by symptoms such as:
- abdominal pain
- difficult breathing
- nausea or vomiting
- unexpected weight loss
- changes in appetite
- skin rash or irritation
In most cases, you can treat or avoid bloating by making simple changes to your diet and lifestyle.
Here are some tips to help you stop bloating after you eat:
Avoid Problem Foods
Some foods are more likely to cause bloating than others. Common culprits include:
- dairy products
- carbonated beverages
These are foods you may be intolerant to or are simply high in fiber.
If you notice that you tend to feel bloated after eating certain foods, try eliminating them from your diet or eating them in smaller quantities.
Chew Your Food More
Bloating can often be caused by swallowing too much air while you’re eating. This can happen if you eat too quickly.
To help reduce bloating, take your time to chew your food thoroughly before you swallow. The food should be chewed to a smooth paste before you swallow it.
It may help to put down your utensils between bites so that you’re not tempted to hurry through your meal.
This can also help reduce heartburn and acid reflux, which tend to be associated with bloating.
Take a Walk After Eating
Engaging in some light physical activity after eating can help with bloating. Walking is a good option, but any type of light activity will do.
The movement can help expel any excess gas and relieve some discomfort associated with bloating.
You may want to avoid more strenuous activities immediately after eating, as this can worsen the bloating.
Probiotic foods are rich in beneficial bacteria that help keep your gut healthy. This can help to create a more diverse and balanced gut microbiome, which can reduce bloating and improve digestion.
Some good probiotic foods to eat include:
Probiotic supplements are also available. However, it’s always best to get your nutrients from whole foods whenever possible.
If you want more personalized guidance on reducing bloating and improving your gut health, consult your primary doctor or a registered dietitian.