If you sometimes feel bloated, post-meal, some basic changes to the things that you eat can make a big difference.
We all appreciate the pleasure that comes with eating a great meal. Of course, discomfort around our waists tends to follow once we have consumed more than we needed to. Although sporadic bloated feelings after a meal is a regular response to overindulgence, this sensation can be a common occurrence for many people.
That doesn’t mean you have to stop eating your favorite foods, though. By making some adjustments to your existing diet and modifying your eating habits, you can keep enjoying the food you love without feeling terrible afterward.
Why Do I Feel Bloated in the First Place?
In short, that uncomfortable feeling you get after eating something usually happens because the intestine is congested, resulting in intestinal gas. Consequentially, your stomach starts to feel tight and swell up.
What causes bloating can differ from one person to another. Some people may feel bloated once they eat something in excess. The more food someone eats, the more time it will take for that food to transition from your stomach to your small intestine.
Because the digestion process is overloaded, a feeling of bloating sets in. It also may come about because of sensitivities that certain people feel after eating specific foods.
Lactose intolerant individuals may feel bloated after consuming dairy products. A lot of fiber in one’s diet can also contribute to a bloated feeling, post-meal.
A high intake of fiber won’t be an issue if you’re used to it. However, transitioning from a fairly low fiber diet to a high one in a short period of time can result in temporary discomfort for some people.
That is not to say that you should avoid a diet high in fiber, as it comes with many health benefits. However, fiber should be added to your existing diet gradually, lest you experience a bloated feeling right after consumption.
The amount of calories that you consume can also trigger feelings of bloating. That is because the body tries to secrete hormones directly from your intestines’ walls.
This leads to bloating and nausea if more calories are taken in than needed. You can curb bloating by cutting your meals down into smaller ones each day, as opposed to three big ones.
Eliminating the Feeling of Feeling Bloated, Post Meal
Consuming smaller meals will go a long way toward preventing bloating. Drinking or eating faster than recommended can result in a surplus of air being swallowed. This only worsens the problem.
Further, be mindful of what you are introducing your body to. Fattening foods will take much longer for the body to digest. Beans, broccoli, and cauliflower, among other vegetables, can also stimulate a high amount of gas.
That is not to say that you should bypass healthy choices. Simply minimize the portions of the food that you eat. Doing so will allow your body to digest these foods a lot more efficiently.
Here are several other ideas that can help alleviate the feeling of bloating, post-meal:
- Go for a walk after eating something. Introduce daily exercise to your life. Both of these things can reduce bloated feelings while facilitating better digestion.
- Think about introducing probiotic yogurt to your existing diet. Dannon makes such a product. This will encourage a healthier digestive tract. Be mindful that it could take several weeks before you start noticing positive effects.
- Consume a significant amount of fluids – water, especially – to facilitate digestion as well. Slowly slip on these liquids throughout your day. Refrain from chucking, as doing so will be counterintuitive. Carbonated drinks and beverages – including coffee – that leave you with a diuretic effect doesn’t count.
If you’re looking for a pharmaceutical aid, keep in mind that these things are only short-term solutions. Consuming only the quantity of calories needed by your body would be a more natural approach to resolving this issue.