Maybe your garments don’t match proper, your abdomen appears fuller than it did yesterday, otherwise you simply don’t really feel fairly like your normal self.

Whatever the sensation, bloating after consuming generally is a massive bummer — and it’s solely pure to need to ditch the bloat, particularly if it comes with extreme fuel or burping.

While it’d really feel such as you’re alone in feeling this manner, the reality is that bloating is quite common, says Jesse P. Houghton, M.D., F.A.C.G., senior medical director of gastroenterology at Southern Ohio Medical Center.

The excellent news? “It’s not usually a sign of anything dangerous, but it can be quite bothersome and can even disrupt your daily life,” he provides.

Luckily, there are issues you are able to do to banish bloating after consuming.

Symptoms of Bloating After Eating

Most of the time you recognize should you’re experiencing bloating. Warning indicators embody:

  • feeling full
  • belching or flatulence
  • indigestion or abdomen discomfort
  • rumbling or gurgling in your abdomen

Why You Feel Bloated After Eating

Bloating happens for numerous causes, nevertheless it’s particularly widespread after consuming, because of how our our bodies digest meals.

“Some foods cause excess gas production due to various compounds they contain,” says Bansari Acharya, M.S., R.D.N., a registered dietitian nutritionist and blogger at FoodLove.

“When they are digested, they produce gaseous by-products like hydrogen, carbon dioxide, and methane gas,” she explains.

Broccoli, beans, Brussels sprouts, and entire grains are examples of high-fiber meals recognized for inflicting fuel.

“Fruits that are high in fiber, like apples, can also lead to bloating,” provides Acharya.

Some folks will bloat after consuming sure meals because of a scarcity of particular enzymes to interrupt down particular meals elements.

Lactose intolerance, for instance, is linked to insufficient lactase to interrupt down milk sugar, which results in fuel, says Acharya.

Even seemingly unrelated habits, like consuming carbonated drinks, chewing gum, and smoking could be culprits as a result of they trigger extreme fuel to construct up within the abdomen and intestines.

Overhead photo of broccoli stems in a bowl

How to Avoid Bloating After Eating

While you would possibly really feel destined to cope with discomfort, there are methods to scale back and even keep away from bloating after consuming altogether.

1. Don’t overdo it on fiber

While there are quite a few well being advantages to including fiber to your weight-reduction plan, it’s a good suggestion to not eat an excessive amount of without delay.

“Spreading out your fiber intake throughout the day can help prevent bloating after eating,” says Acharya.

There’s some science to again that up: One research discovered {that a} reduced-fiber weight-reduction plan helped relieve bloating in folks with idiopathic constipation.

2. Limit the fats

High-fat meals assist maintain you full as a result of they take longer to digest, however this gradual course of can delay emptying of the abdomen and trigger emotions of bloating.

You don’t “automatically have to avoid” higher-fat meals, says Houghton. “Rather, be aware of how your symptoms are affected by them. If you notice that you have an increase in cramping or gassiness (and it bothers you), then you may want to limit your intake of these foods.”

Container with artificial sweetener packets

3. Skip synthetic sweeteners

Artificial sweeteners and sugar alcohols like sucralose, aspartame, saccharin, sorbitol, xylitol, and mannitol are recognized to trigger bloating.

(Yes, even these in weight-reduction plan soda.)

“These ingredients, especially sorbitol, tend to be poorly digested and can cause symptoms similar to lactose intolerance when ingested,” says Houghton. “It is always a good idea to read your food labels and avoid these ingredients.”

4. Get some train

Don’t high-tail it to the sofa after a giant meal. Instead, search for a approach to get in some easy motion or perhaps a mild exercise.

One research discovered that exercising after a meal — like taking a stroll or utilizing a stationary bike — helped filter fuel and cut back bloating in individuals.

5. Add enzymes to your weight-reduction plan

Digestive enzymes can ease bloating by serving to break down substances that the physique has issue digesting, says Acharya.

These dietary supplements are available a wide range of varieties. One of the most well-liked is a-galactosidase, an enzyme bought over-the-counter as Beano.

Studies present that a-galactosidase considerably reduces bloating after consuming fiber-rich meals.

6. Ask your physician

Constant bloating generally is a signal that one thing extra critical is up. If nothing appears to alleviate your bloating — or you might have different signs like extreme ache, vomiting, diarrhea, or bleeding — then it’s a good suggestion to see your physician.

Additionally, should you discover that you just all the time really feel bloated after significantly consuming a particular meals merchandise, it might be an indication of a meals allergy or intolerance,” provides Acharya.