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Certain foods can make bloating worse:
- Fizzy drinks they contain a lot of carbonated gas
- Sugary drinks – high levels of sugars will encourage gut bacteria to produce more gas
- Diet drinks contain sugar substitutes such as sorbitol and also leads to an increase in production of gas as the body cannot absorb these well
- Dark beers or real ales
- Vegetables are good for you, but avoid Brussel sprouts, leek, onions, turnips, cabbage, beans
- Fatty foods, if your bloating after eating is due to indigestion or acid reflux
- If you are intolerant to certain foods such as lactose, avoid them
- Avoid dairy cream or dishes made with lots of the stuff, even if you are not lactose intolerant
- Avoid using straws, drinking from bottles or chewing gum as they can introduce an excessive amount of air into your digestive system
Depending on the cause of your bloating, there are certain foods you can eat to help yourself:
- Live, natural yoghurt
- If you are constipated, foods rich in fibre as well as prunes can help
- If you suffer from IBS, drink peppermint tea
Coeliac Disease And Bloating
Coeliac disease is a common digestive condition where your intestine cannot absorb gluten found in wheat, barley and rye.
If you have Coeliac disease, eating foods containing gluten can also trigger diarrhoea, abdominal pain and fatigue.
See your GP if you suspect you may have Coeliac disease.
There is no cure for Coeliac disease but, once the condition has been diagnosed, switching to a gluten-free diet should help.
Find out more about Coeliac disease.
How To Stop Bloating After Eating
The most important step to stop bloating after meals is to figure out why is it happening in the first place. Only then can you take active measures to make the necessary lifestyle modification to get rid of it. The simple ways in which you can stop experiencing bloating are given below:
- Recognize and avoid the food triggers
- Limit the intake of processed food and aerated drinks
- Take time to savor your meals. It is also recommended to eat multiple, smaller meals than one, large meal.
- Add some exercise to your daily routine Even a casual, short walk after meals helps in alleviating the discomfort of bloating after meals.
- Maintain adequate hydration.
- Increase the intake of probiotics in your diet.
- If you are particularly stressed, try meditation and relaxation techniques.
- Quit smoking, if you havent already!
- Certain medications can help relieve you of bloating. The commonly available drugs include antispasmodics and dicyclomine.
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How Do I Care For Abdominal Bloating And Nausea At Home
Resting in an upright position can reduce abdominal bloating and nausea related to acid reflux. This position reduces the acids flow up your esophagus. Physical activity can worsen symptoms when you feel nauseated.
Drinking clear fluids that contain natural sugar, such as sports drinks or Pedialyte, may help settle your stomach. However, drinking artificially flavored beverages and those made with sugar alcohols may contribute to abdominal bloating.
What Causes Stomach Bloating After Eating
Bloating occurs when gas becomes trapped in the intestines. Its surprisingly complex, as there are many factors that can lead to this trapped gas . Some of these include:
An imbalance of good and bad bacteria in the gut. Even small alterations in bacteria within the gastrointestinal tract can have a significant impact on gut function.
Chomping down food or eating in a hurry can cause air to be swallowed, leading to gas and bloating.
Emotions . If youre stressed during meal times, food sits in your stomach for longer. This is because your bodys attention is redirected to manage your nervous system. And it can become a vicious cycle: in one study, women with moderate and severe intestinal bloating reported higher levels of anxiety and depression .
Diet. Carbohydrates including lactose, fructose and fibre tend to be the main bloating culprits. The small intestine doesnt always absorb them properly, which means they move into the colon to be fermented by gut bacteria. This fermentation causes gassiness and bloating .
Changes in bowel habits. Constipationor simply having fewer bowel movements than normalcan cause bloating. This is because the slow movement of food through the gut encourages more fermentation .
Food intolerances or sensitivities can mean your body finds it difficult to digest certain foods, leading to bloating. Some of the common intolerances are gluten, lactose and salicylates, but food additives such as MSG, caffeine and alcohol can cause problems too.
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Watch Your Fiber Intake
Fibrous foods such as whole grains, beans, and legumes can be a common cause of bloating. While these foods are promoted as healthier than their refined counterparts, their high-fiber content leads to bloat in some people.
Fiber is an important part of a heart-healthy diet, but you should gradually increase the amount you eat. For example, instead of switching from refined white grains to whole grains all at once, try replacing one product at a time to see how your body reacts.
Slow Down: Eatings Not A Race
Eating is a marathon, not a sprint. Inhaling your food is not good if you want to avoid bloating after lunch. Thats because when you gulp down your food, youre also taking in lots of air, resulting in lots of gas after eating. It can also result in belching.
You can beat the bloat by eating slower and chewing your food. Not only will that reduce the air youre taking in, but it can also help to make you feel fuller so you take in less unnecessary food. And thats a win-win for your waistline.
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Tips To Prevent Stomach Pain After Eating
- Keep a food journal to identify what may irritate your stomach.
- Maintain a healthy diet.
- Adhere to a regular eating schedule every day.
- Avoid eating within two hours of bedtime.
- Take small bites of food.
- Eat slowly.
- Limit or avoid foods that are spicy, fried, and have high-fat content.
- Avoid alcohol and carbonated drinks.
- Remain in an upright position for at least 30 minutes after eating.
How To Reduce Bloating After Eating
The good news is there are many dietary and lifestyle solutions that are effective and easy to implement. Start with these:
No one likes an uncomfortably full tummyand you dont have to put up with it.
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Dyspepsia Or Upset Stomach
Dyspepsia is also called upset stomach or indigestion. It is a condition characterized by a painful or burning feeling in the upper abdominal region or stomach.
The most common dyspepsia symptoms include abdominal pain and bloating, cramping in the stomach, a growling stomach, nausea and vomiting, gas and belching, constipation, diarrhea, and a burning sensation in the stomach or upper abdomen.
What Foods Cause Bloating And Gas
When you eat, your microbes get a meal too, consuming fiber from plant-based foods as well as sugars and protein. If youâve drunk alcohol, your gut microbes will also get a taste, which can be as impactful to them as it is to us.
Some foods that are high in certain types of carbohydrates known as FODMAPs have a reputation for being âfartyâ. This includes beans, lentils, and cruciferous vegetables like broccoli, cabbage, or cauliflower. Onions and bell peppers can also cause gassiness, as well as some fruits.
However, these are healthy plant-based foods, which help to feed the âgoodâ gut microbes that are associated with better health, so itâs better to keep them in your diet if you can.
Sugar-free foods containing polyols, such as erythritol, sorbitol, or xylitol, can have a dramatic effect on your gut microbes, causing gas, bloating, and even diarrhea.
Food allergies and intolerances can also cause bloating and gas. One of the most common is lactose intolerance, which is a reaction to the sugars found in milk and dairy products.
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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.
Left Side Of The Abdomen
This part of the abdomen contains a portion of the body of your stomach, the tail of the pancreas, and your spleen.
The spleen is an organ that filters blood and supports the immune system.
Center left and center middle:
The transverse colon and the small intestine make up the center left and center middle of the abdomen. The small intestine is where most food digestion occurs.
The transverse colon is the upper part of the large intestine, where unabsorbed food is carried after going through the ascending colon. The small intestine is the organ that takes up most of the abdomen.
The descending and sigmoid colon portions are the part of the digestive system that stores unabsorbed food remains and waste before they leave your body.
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Diet Makes You Gassy After Eating
Feeling bloated after eating can be caused by certain foods for some people. Foods rich in fibre like whole grains, legumes, and some vegetables – although healthy – can lead to bloated bellies.
Although your gut bacteria are well equipped to break down the fibre in your diet to beneficial metabolites, the process can also lead to the production of gas. Suddenly increasing your fibre intake means you may also be greeted with some odoriferous flatulence, bloating, and some discomfort.
Salt, another major component of the Western diet, is a major contributor to bloating because it tells your body to hold onto water. Other things like taking in lots of air when you eat or drinking carbonated drinks increases the gas build-up in the body, making your belly feel like an inflated balloon.
Why Does My Stomach Bloat After Eating Anything
There is no singular cause for bloating. Every individual who experiences this unpleasant discomfort might have a different cause.
The basic pathophysiology behind bloating is two-pronged: incomplete digestion and imbalance of the bacteria in the gut. Incomplete digestion can occur due to poor production of acid in the stomach, reduced amount of digestive enzymes in our body , and due to some medications that you are on, such as antacids. This incomplete digestion of food in your gut leads to the proliferation of the harmful bacteria that produce increased quantities of gas.
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Can Bloating Be Prevented Or Avoided
There are many ways to prevent and avoid bloating:
- Avoid the foods that are known to cause gas. These include cabbage, Brussels sprouts, turnips, beans, and lentils.
- Avoid chewing gum.
- Avoid using straws for drinking.
- Reduce or avoid drinking carbonated drinks .
- Reduce or avoid eating and drinking foods that include fructose or sorbitol. These artificial sweeteners are often found in sugar-free foods.
- Eat slowly.
- Eat more foods high in fiber to prevent constipation. If foods alone dont help, consider taking a fiber supplement.
- Avoid dairy products if you notice they cause gas and bloating.
- Quit smoking.
How To Prevent Bloating After Eating
Weve all experienced an uncomfortably full tummy.
There are lots of things that can contribute to this bloating. Happily, theres also a lot you can do about it.
You may find the feeling of bloating passes after youve had time to digest a big meal. Or your bloating may be persistent and severeleading to stomach pain, gas and nausea.
As well as following a meal, bloating can gradually get worse towards the end of the day. Up to 50% of people who complain of bloating find that it causes their tummy to stick out .
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How Are Abdominal Bloating And Nausea Treated
Abdominal bloating and nausea related to foods you eat will typically resolve after your body has had time to digest whatever has upset your stomach. Common food intolerances include lactose and gluten. Avoid eating any foods that you determine are causing abdominal bloating and nausea.
Your doctor may prescribe medication if you have underlying conditions such as acid reflux or constipation. More serious disorders, such as congestive heart failure or dumping syndrome, may require prolonged treatments.
Common Causes Of Bloating
The following are some common reasons why you might feel bloated. In most instances, these causes of bloating can be reduced or eliminated by practical diet and lifestyle changes.
Healthy eating. Believe it or not, healthy foods are the reason for a bloated stomach. Whole veggies such as cabbage, brussel sprouts, and carrots and legumes such as beans, can cause extra air to get trapped in your belly, giving you that uncomfortable and bloated feeling. Foods high in fiber and lactose can also cause bloating since they release hydrogen and methane, which are bloating gases. Certain fruits like apples, pears, and watermelon can also cause bloating because of the high ratio of fructose to glucose.
Consuming diet products. Sugar substitutes found in many diet foods, such as sorbitol and xylitol) can cause you to feel bloated and uncomfortable. Ingesting too much of these or any artificial substances can cause bloating.
Fizzy drinks. Bubbly drinks like soda, champagne, or seltzer can do a number on your stomach because of the carbonation. When you ingest these drinks, the bubbles expand in your gut, which leads to that bloated feeling. This is also true of popular probiotic, naturally fermented drinks like kombucha, which can cause gas, bloating and loose stools.
Recovery from a stomach bug. Many people experience bloating after having a stomach virus or bug. Thiss because of the bacterial overgrowth that occurred in the small intestine as a result of the infection.
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Working With A Doctor
It is important to speak openly and honestly with your physician to express a clear picture of your experiences and symptoms. FGIDs present special challenges when communicating, specifically because of their vague symptoms and sensitive subject matter.
There isnt a diagnostic test for bloating or distension however your doctor may run some tests to rule out underlying problems or associated disorders.
Peppermint Oil And Aloe Vera
Both peppermint oil and aloe vera have been clinically proven in separate studies to treat symptoms of irritable bowel syndrome such as painful cramping.
The peppermint oil study published in the Journal of Clinical Gastroenterology advises that more research is needed to determine the effects of the oil in conjunction with other treatments involving antispasmodic and antidepressant drugs.
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Dont Eat Foods That Give You Gas
Some high-fiber foods can make people produce large amounts of gas.
Major players include legumes like beans and lentils, as well as some whole grains.
Try keeping a food diary to figure out if certain foods tend to make you more gassy or bloated than others.
Fatty foods can also slow down digestion and the emptying of the stomach. This can have benefits for satiety , but can be a problem for people with a tendency to bloat.
Try eating less beans and fatty foods to see if it helps. Also, check out this article on 13 foods that cause bloating.
If certain foods make you feel bloated or give you gas, try cutting back or avoiding them. Eating fatty foods can also slow digestion and may contribute to bloating for some people.