How to avoid bloating after eating

It happens when large amounts of air or gas build up in the gastrointestinal tract. Eating is a common cause of bloating because when the body digests food, it produces gas. People also swallow air when eating or drinking, which then enters the gastrointestinal tract.

Bloating is when your belly feels swollen after eating ( 1 ). It is usually caused by excess gas production or disturbances in the movement of the muscles of the digestive system ( 2 ). Bloating can often cause pain, discomfort and a “stuffed” feeling. It can also make your stomach look bigger ( 3 ).

If you’re feeling bloated from excess sodium, “the best tip for quick-ish relief is to drink more water and eat mild foods with potassium, like banana, avocado, and sweet potato,” says Cynthia Sass, MPH, RD.

Try it first: Cardio

Whether a nice long walk, a brisk jog, a bike ride, or even a jaunt on the elliptical, cardio will help deflate your bloat. Physical activity such as this will help expel gas that causes pain and help move digestion along.

As a bonus, lemon juice helps to loosen the toxins floating around in your GI tract, relieve the painful symptoms that accompany indigestion, and even reduce the risk of burping and bloating resulting from excess gas production in your gut. Lemon water can keep your digestive system purring like a kitty all day long.

“Although it might sound counterintuitive to drink more water when retaining water, drinking water can actually help reduce bloat. Drinking plenty of water helps to naturally flush our systems of excess water and sodium that we might retain,” says Haber.

Don’t Overdo Carbonated Drinks.

Instead, drink water flavored with lemon, lime, or cucumber. Or just reduce the number of fizzy drinks you consume each day. Try some peppermint tea for a soothing beverage that may help reduce bloat.

DO: Eat Plenty of Fiber

Fiber helps keep you regular. Horton says, “Don’t ramp up your fiber intake too fast, because you’ll end up with more bloating. Reach for whole grains, raspberries, and avocados for a fiber boost that won’t make you feel like a balloon.”

“Bananas are also a good source of prebiotic fiber, which helps to increase the good bacteria in your gut and improve digestion. Researchers found that eating a banana before a meal could improve good bacteria and decrease bloating by 50%.”

Oats are packed with antioxidants called avenanthramides which can help lower your blood pressure, adds Leonard. Grapes can reduce gas and bloating, says Bauer. Eggs are another easy way to get your protein in without bloat, says Leonard. But remember to mix in a dairy-free milk if you‘re making them scrambled.

Coffee can cause temporary bloating.

Too, Dr. Roger Gebhard, M.D., gastroenterologist, states that coffee of any kind “can overexcite the digestive tract and may stimulate spasms in the bowel that cause bloating.”

For instance, peanut butter can be hard to digest and can cause the abdominals to feel tight and distended, which may be linked to a food intolerance or an unknown peanut allergy. Experiment with other nut spreads such as cashew or almond butter as an alternative to reduce bloat.

1. Smoked salmon, eggs, and sautéed spinach. If you think that water retention is causing your bloat, Chutkan suggests opting for a breakfast that’s super low in carbs, as carbs can cause you to hold onto even more water, which may lead to further bloating.

A protein and fiber-rich breakfast option will give you the energy to sustain throughout the day, delay digestion and fight the bloat. Avoid beans and dairy, which could further bloat you. You can also choose to take your dinner early, which gives your body a long time to rest, stretch and rejuvenate.

ACV is naturally acidic, and so for people with low stomach acidity, using ACV may help raise stomach acid levels to aid digestion. In theory, this could prevent gas and bloating, which a slow digestion can cause. ACV is also an antimicrobial substance , meaning it may help eliminate bacteria in the stomach or intestines.

Raw Honey:

Known as being a popular home remedy, a spoon of raw honey can prevent excessive gas.

Using apple cider vinegar to treat constipation

People who promote ACV as a treatment for constipation often claim that it: acts as a natural laxative. contains pectin, a water-soluble fiber that can help improve your overall digestion.

Share on Pinterest Prunes are a natural laxative. People often tout prunes and prune juice as nature’s remedy for constipation — and for good reason. Prunes may be the most accessible natural solution available. In addition to fiber, prunes contain sorbitol.