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Whether you are eating a light meal or a heavy meal, a festive and rich one or a healthy, nutritious one, feeling bloated after the meal is quite natural and a common issue most people feel. Usually, the feeling of bloating is located in the gut and stomach, which is why you might feel that your abdomen is distended or enlarged and feeling too tight. At other times, bloating also happens with other symptoms like stomach pain, burping and flatulence. In rare cases of food allergies, bloating occurs along with hives and rashes breaking out.
So, what exactly is bloating and why do we experience it after eating a meal? The most common cause of bloating after a meal is the accumulation of gas in the digestive system. This can happen if you eat too quickly and swallow too much air. It can also happen if you eat certain foods that break down and release gas as a byproduct, like cashews or fried food. This apart, overeating is also a big reason behind feeling bloated after a meal. In rare cases, people with food allergies can experience bloating after a meal by consuming triggering foods like nuts, seeds and even gluten.
The same goes for people with gastrointestinal disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). The accidental consumption of triggering foods can cause bloating as well as other symptoms to show up. Many recent studies also show that stress and anxiety can also impact your digestive system and cause bloating. So, the causes of bloating after a meal can be many, but what can you do as a solution?
Video Credit: YouTube/Skinny Recipes
Here are some easy and effective tips you can use to avoid the feeling of bloating after a meal.
Eat Slowly
There is a reason why eating slowly and chewing your food mindfully is recommended by all medical experts. When you eat too quickly, your digestive tract gets a huge intake of air swallowed along with the food. This excess air accumulates in the stomach and intestines, and is very difficult to pass out unless it is through burping and flatulence. So, it is always best to chew your food slowly to avoid these issues.
Take Smaller Meals
Since overeating is a major cause of bloating after a meal, it is recommended that you eat smaller and more frequent meals instead of one large meals. By doing this, you can reduce the risk of your digestive system getting overworked and distended, thereby avoiding bloating after a meal. That apart, eating smaller meals can also help with weight management and feelings of long-term satiety.
Avoid Gas-Producing Foods
There are quite a few foods, especially high fibre ones, that produce gas as a byproduct when being digested. So, if you have a tendency of feeling bloated after meals, then you should avoid these foods. Foods like broccoli, cabbage, cauliflower, beans, certain lentils and legumes like kidney beans and even some whole grains can release gas while breaking down in the stomach.
Stay Away From Carbonated Drinks
Many people mistakenly believe that washing down a meal with a glass of carbonated drinks can ease digestion and help release excess gas. The fact is, carbonated drinks contain carbon dioxide which can increase the amount of gas released in your stomach when consumed with other foods. This is a sure-shot way of feeling bloated after a meal, so it is best you skip the carbonated drinks around mealtimes.
Skip The Sugar
You may already know that ghee-soaked and rich sweet treats can cause gas and bloating when consumed in high amounts, but did you know that the same goes for foods loaded with artificial sweeteners too? Certain sugar-free products have sorbitol and xylitol, which are difficult to digest and break down, and can release gas and cause bloating in the abdomen. So, check labels of foods and skip these sugars as much as possible.
Beware Of Food Allergies
Many people don’t realise that they have food allergies or intolerances because the symptoms are usually too negligible. And yet, if you get bloating after meals very frequently, it is quite likely that you have a food tolerance issue with common culprits like lactose, gluten, nuts, dairy and maybe even seafood. So, get checked by a doctor and undergo the tests necessary so that you can eliminate triggering foods from your diet completely.
Stay Hydrated
Yes, drinking enough water during the day can indeed help deal with bloating after a meal. Water not only keeps you replenished but also helps soften the food you eat and aids the passing of foods through the digestive tract. So, drinking enough water can not only help reduce bloating and abdominal discomfort, but also help prevent constipation in the long run.
