If you feel your stomach expands after you eat, then look into your plate; what you’ve eaten could be the culprit. The good news is, you can prevent bloating after eating.
You, me, she, him, they…..bloating can affect anyone. It is a common digestive complaint and the major cause of bloating can be found in your lifestyle habits. However, it can be prevented.
Feeling bloated after eating?
It is that uncomfortable feeling where not only the stomach expands but also makes you feel all full and gassy. By the way, did you know water retention also falls under bloating?
Let’s take a closer look at how you can prevent bloating after eating.
- Too much fiber can produce too much gas
Fiber is found in plant-based food, a type of carbohydrate that the body takes time to digest. It does help our body to regulate blood sugar, however, in some people high fiber food can produce an excess amount of gas. Try and cut down high-fiber food from your diet.
- High-fat foods can be a culprit
Fat is an essential part of a healthy nutrient-rich diet but digesting it takes most of the energy of our body. It takes a lot of time to digest fatty food and delays the emptying of the stomach that can cause bloating. Avoiding fat-rich food might help you stop bloating after eating.
- Carbonated gas adds to the bloating
As the name suggests, carbonated drinks contain the carbon di-oxide gas that builds up in the GI tract and causes bloating. Even the diet version of carbonated drinks can cause bloating.
- If you chew a lot of gum, avoid it
Chewing gum causes you to swallow a lot of air and that can result in bloating in some people. The air your swallow builds up in the gastrointestinal tract causing bloating.
- Understand what triggers bloating for you
There might be certain foods, say beans, dairy products, fruits that might cause bloating after eating or it could be your food habit of eating or drinking too fast that is making it happen.
- The salt could be adding up the gas
Do you feel thirsty after eating salty food? Diets high in sodium do cause bloating as salt encourages the body to retain water. It can alter the composition of the microbes in the gut by decreasing the abundance of Lactobacillus, a probiotic bacterium.
- Or it could be the stress
Stress is a culprit for many lifestyle diseases and bloating is one of them. The diversity of your gut microbiome gets affected when you are stressed and you may experience bloating as one of the symptoms.