How To Relieve Bloating After Eating
The best way to relieve bloating is to prevent its occurrence. As dietary triggers are often the cause of bloating, knowing which triggers you are most sensitive to is vital to avoid bloating. Keeping an eye on your intake of fiber, salt, and carbonated beverages can also play a big part in preventing stomach bloating. Also, make sure you are not consuming a high-fat diet, as fatty foods are a major culprit in stomach bloating after eating. There also may be a difference between trans fats, saturated fats, and unsaturated fats for your digestion as well, so try and keep track of which ones make you feel the worst.
Although it is a dairy product, eating yogurt can help to fill your stomach with healthy bacteria in the form of probiotics, which boost digestion and gut health. When eating, try not to drink too many liquids. Beverages dilute stomach acids and cause the digestion process to become prolonged. Wait until after eating to finish your drink. Finally, take your time and eat slowly while sitting up straight. Allowing your digestive tract time to begin the digestive process will help to decrease the risk of bloating after eating.
Why That Ice Cream May Be Causing Your Bloating And Gas
Dealing with bloating and gas is a bummer to begin with, but dealing with it after eating ice cream can put a real damper on BBQs, birthday parties, even just a night of binge-watching your favorite show with a pint on the couch.
The reason you may experience gas and bloating after eating ice cream is likely because of lactose, the natural sugar found in milk and milk-based products. According to the Cleveland Clinic, some people carry low levels of lactase, an enzyme thats found in the small intestine that helps digest lactose. When that lactose isnt properly broken down, it builds up in the digestive tract and leads to that uncomfortable bloating and its unpleasant sidekick that comes with it gas.
A life without sweet treats can be pretty bleak, but luckily theres a few ways you can still enjoy a scoop or two this Summer.
Check For Lactose Intolerance
Lactose is a sugar found in milk.
Your body needs an enzyme called lactase to break down lactose. However, most people dont produce enough of this enzyme to break down lactose once they reach adulthood. The resulting condition is called lactose intolerance (
- Increasing your fiber intake. Aim for 1830 grams per day of both soluble and insoluble fiber from whole grains, fruits, vegetables, nuts, and seeds.
- Drinking adequate fluids. Drink 68.5 cups per day of water and other fluids.
- Exercising regularly. Walking, jogging, swimming, or bicycling for about 30 minutes each day may help keep your bowels moving regularly.
Keep in mind that you may need to increase your soluble fiber intake with caution, as this type of fiber is fermented in your colon and may contribute to bloated feelings .
Additionally, adding fiber to your diet too rapidly may worsen constipation, so its important to increase your intake slowly. Aim for an intake of 25 grams per day for women and 38 grams per day for men .
While constipation may be relieved with medication, certain types like bulk and osmotic laxatives may make bloating worse, so talk with your doctor about your symptoms to determine whats best for you (
Finally, high amounts of fats in your intestine may retain gas and increase the sensation of bloating. This may be why people often report feeling bloated after fatty meals .
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Fizzy Drinks Expand Your Waistline
If you experience stomach bloating after eating very little, maybe its what you drink rather than what you eat. Fizzy or carbonated drinks cause carbon dioxide to build up in the body, inflating your stomach, resulting in gas immediately after eating.
The best drink to combat this is water. Just still water, not sparkling though. If, like many others, youre not keen on the taste, try adding a little flavour like a slice of lemon or lime. These not only enhance the flavour of water, but wont expand your tummy either.
Right Side Of The Abdomen
The upper right side of your abdomen contains the gallbladder, liver, and first part of the small intestine.
The gallbladder is a small sac that stores bile made by the liver. The duodenum, known as the first portion of the small intestine, is where food empties from the stomach into the small intestine.
The center right side of the abdomen contains the ascending colon and the transverse colon. Food then passes from the ascending colon to the transverse colon.
The cecum of the large intestine with the appendix and the small intestine are in the lower right side of the abdomen. The cecum is the first part of the large intestine that the end of the small intestine connects to.
Some experts believe the appendix plays a role in the immune system. Others think it has no purpose.
If your doctor performs a physical exam and then suspects a medical condition is causing your abdominal bloating or pain, theyll run various medical tests.
The types of tests they order will depend on your medical history and physical exam results.
Some common tests for abdominal problems include the following:
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How To Reduce Stomach Gas After Eating
Gas in the stomach is typically caused by swallowing air while eating and by the breakdown of food in the large intestine. Certain foods such as beans, pears, broccoli, mushrooms, milk, whole grains and apples can contribute to gas. Common gas symptoms include flatulence, burping, bloating and abdominal pain and discomfort. Because gas can be severe and debilitating, it’s essential to understand how to get rid of it after eating.
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Reduce Intake Of Artificial Sweeteners
Artificial sweeteners can be found in chewing gum, mints, jelly, yoghurt and many products which are often labelled âsugar-freeâ and unfortunately consumption of these foods is growing due to their low-calorie content. These sweeteners are actually quite high in FODMAPs, and have the potential to act as a laxative and cause gas, bloating and abdominal discomfort. So, instead of the artificial sweeteners, enjoy natural sweeteners such as cinnamon, fruit and small quantities of dates and honey. For a delicious snack that has some serious nutritional benefits, check out my recipe for peanut butter cookies.
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Slow Down At Meal Times
Itâs not only what you eat, but also how you eat that plays a huge role in the development of bloating! Eating quickly, gulping down food and forgetting to chew thoroughly can all contribute to bloating and gas. Aim to always sit down to enjoy your meal, remove distractions and chew thoroughly, putting your cutlery down every few mouthfuls.
Why Do I Bloat After Eating
If your stomach bloats after eating, identify your common bloating triggers so you can take steps to resolve the problem.
The first step to dealing with the issue of bloating is to establish the potential causes. And, its easier to do so than you might have imagined. Once youve found the source, you can begin to put an action plan in place and actively take steps to stop bloating and gas after eating.
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Avoid Rapid Weight Gain
Rapid weight gain is linked to bloating for several reasons.
First, a buildup of fat in your stomach area may constrain your bowels, increasing tension and contributing to bloating. Additionally, fat may have inflammatory effects, contributing to hypersensitivity in your gut .
Finally, unwanted weight gain may cause you to focus attention on your stomach area, which may increase your perception of bloating .
If you have overweight or obesity and are experiencing bloating, trying some healthy strategies for weight loss such as exercise and limiting portion sizes may be beneficial.
Rapid weight gain may contribute to bloating by increasing bowel tension, inflammation, and mental focus on your stomach area. Conversely, weight loss may help reduce these effects.
How To Prevent Stomach Bloating After Eating
If your stomach bloating is caused by foods youve eaten and not underlying illnesses, there are various ways you can help your body dispose of the food and clear bloating. Bloating caused by hormonal issues and food tend to ease up within a few hours or even days. Constipation wont clear up until youve pooped. Exercise, water, and certain herbal teas may help you poop and get rid of bloating. There are various ways to relieve bloating. These include:
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Deflating Postmeal Bloat Is Simpler Than You Think
Is the holiday season bringing out your extra-indulgent side? It happens and you may end your holiday dinner feeling like your bellys bulging from all that food.
Does it seem like your stomach just tripled in size? Rest assured, thats not the case, according to Brigham and Womens Hospital. Rather, its likely just gas. It’s caused by excess air or gas in the gastrointestinal tract, says Rachel Doyle, RDN, the Chicago-based owner of RAD Nutrition who focuses on gut health. When we eat, carbohydrates are broken down, and their fiber is fermented, producing gas that expands, which can lead to bloating.
Unpleasant as it is, its generally not something to worry about. Typically, bloating is not a sign of anything serious, especially if it is only occurring after large meals, says Pam Fullenweider, RD, the founder of Fully Mediterranean in Houston.
If its chronic, however, visit your healthcare provider to rule out something more serious. If you are experiencing bloating frequently, its always a good idea to explore this further with a doctor or dietitian to determine the root cause and rule out any underlying medical conditions, Fullenweider says.
Even your run-of-the-mill bloating can be a pain, though. The good news is you dont have to just sit uncomfortably and wait it out. Follow these seven quick tips to get rid of bloating and return to the holiday merriment.
Stop Sipping Carbonated Beverages
Sipping on carbonated fizzy beverages like soda might make you feel better by inducing burps but all it does is add gas to your system.
Bubbles in the carbonated drinks build up in the gastrointestinal tract and cause bloating.
And one of the basic solutions of how not to bloat after eating is switching fizzy drinks with still water.
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Why Bloating Happens And How To Prevent It
Today, people of all shapes and sizes will stare down at their waistbands, dumbfounded by a button so easily clasped just the other day. Bloating happens even to the leanest of people, but there are steps you can take to reduce bloating before it starts. Follow these tips to keep those skinny jeans front and center in your wardrobe.
What Types Of Food Cause Stomach Bloating
If you’re experiencing regular bloating, you should see a doctor and discuss your symptoms with them. Together, you can come up with a treatment plan. As previously discussed, because there are many causes for abdominal bloating, it can be challenging to determine what causes an individualâs stomach to bloat. â
The first line of treatment for bloating that a doctor may prescribe is the low FODMAP diet. FODMAP stands for:
- Fermentable Oligosaccharides. These are found in wheat, onions, garlic, legumes, and beans.
- Disaccharides. A class of sugars that are found in lactose products like milk, yogurt, and ice cream.
- Monosaccharides. This is a type of sugar that includes fructose. It’s often found in fruits like apples and pears.
- Polyols. Also called sugar alcohols, they’re found in apricots, nectarines, plums, and cauliflower. They can also be added to chewing gums and candy.â
A low FODMAP diet cuts down the number of carbohydrates listed above that you consume. It has been found the small intestine can have a difficult time absorbing them, so it then passes the unabsorbed carbohydrates to the colon. In the colon, they become fermented and then make gas and cause bloating. â
Some people may not have a sensitivity to FODMAP foods. The best way to find out if this diet will work for you is to start cutting FODMAP foods out of your diet slowly and then slowly start bringing them back. â
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Can A Food Intolerance Test Help With Bloating
The market for food intolerance tests is heavily saturated due to an increased demand of interest in health and wellbeing. Thats why its important for you, the reader, to make sure you make well-informed choices when it comes to purchasing a food intolerance test.
Here at yorktest, weve been going for over 35 years and are the UKs leading provider in food intolerance testing. We also provide post-test support in the form of guidebooks and nutritional consultations with BANT* registered nutritional therapists to ensure youre replacing your trigger foods with healthy and nutritious alternatives.
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What Causes Bloating In The Stomach
Gas is a natural byproduct of digestion, but too much intestinal gas means your digestion is gone awry. While you can ingest gasses by swallowing air or drinking carbonated beverages, these gasses mostly escape through belching before they reach your intestines. Gasses in your intestines are mostly produced by gut bacteria digesting carbohydrates, in a process called fermentation.
If theres too much fermentation going on, its because too many carbohydrates werent naturally absorbed earlier in the digestive process, before reaching those gut bacteria. That could be for several reasons. Maybe you just ate too much too fast for proper digestion. Or you might have a specific food intolerance or gastrointestinal disease. Some possible causes include:
These can include solids, liquids, and gas. Digestive contents can build up in your digestive system when there is a backup or restriction in your digestive tract or when the muscles that move digestive contents along are somehow impaired. Any build-up of digestive contents along the digestive tract will leave less room for normal amounts of gas to process through. It also leaves less room for other things in your abdomen, including circulatory fluids and fat, making everything feel tighter. Causes of build-up can include:
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Causes Of Stomach Distension
By paying a little closer attention to your eating habits, you can help prevent excessive bloating. Heres a quick list of sneaky foods and habits that could be to blame:
Gum chewing. Your favorite breath-freshening pastime may be the number one cause for a straining waistband. When you chew gum, you swallow air which gets trapped in the GI system and extends the stomach.
Eating too fast. When you eat a large amount of food in a short period of time, your GI system doesnt have enough time to digest and dispel. A backed up system means a buildup of gas and fluid, causing distension.
Drinking from straws. When you go to sip a drink from a straw, you first suck in a straw-length volume of air, which ends up trapped in your stomach.
Not enough fiberor too much. Fiber is notorious for moving things along. When youre backed up, excess gas in your GI track cant escape, causing you to bloat. Next time you need a snack, reach for fibrous-skinned produce like apples and strawberries. Make sure to go easy on insoluble fibers like beans and lentils. Eating too much of these produces excessive gas.
Final Thoughts On Stomach Bloating After Eating
Even though bloating is quite common, it can sometimes be a sign of an underlying condition. You need to see your doctor as soon as you can so they can determine whether you have any underlying issues that may be causing excessive bloating. Otherwise, if you cant find any underlying diseases and only experience stomach bloating after eating very little , it may be due to food intolerance. It is common to have symptoms like gas, constipation, and bloating when you have a food intolerance. Get yourself an Intolerance Test kit today to know which specific foods you need to avoid if you want to curb bloating.
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Stop Talking While Eating
Bloating happens because of the production of excessive gas in the gastrointestinal tract and the bad habit of talking while eating will only add to the problem.
That is to say, talking while eating will only increase the chances of swallowing air.
Which will lead to gas build-up and bloating.
Hence, avoid talking much if you dont want to feel bloated after relishing the delicacies.
Remedies And Treatments For Bloated Stomachs
While stomach bloating will often resolve on its own, the following measures may help reduce bloating or address its underlying causes:
Exercise and Posture
Physical exercise can help reduce bloating and clear gas from the body. Posture adjustment can also help. The body retains more gas when you are lying on your back, so try to stay active throughout the day.
Both simethicone and activated charcoal are marketed as gas-reducers. The two have proven ineffective and/or inconsistent when used on their own in clinical trials. However, there is some evidence to suggest that they may work when combined or when used with magnesium oxide or loperamide .
The use of probiotics to help with digestive issues is common but little studied. Still, there is some evidence that using probiotics can help reduce stomach bloating. The formula in VSL#3 proved to reduce bloating in both adults and children in clinical studies.
One common cause of stomach bloating is the inability to digest certain foods. Most digestive enzyme supplements are effective only for people who cannot produce enzymes for medical reasons. However, over-the-counter enzymes have proven to help with the digestion of two commonly problematic foods: dairy and legumes .
If you have a hard time digesting the sugars in these foods, you might benefit from lactase supplements for dairy or alpha-galactosidase supplements for legumes.
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