Why Do I Feel Bloated After Eating? Common Causes & Remedies

Common Causes of Bloating After Eating

Experiencing bloating after eating can be quite unpleasant, especially when the cause is unclear. Let’s examine a few typical reasons for bloating and solutions that can alleviate your discomfort. 

1. Overeating or Eating Too Quickly 

Bloating is a frequent symptom that occurs after binge eating or consuming food too rapidly. When you consume too much food, the stomach expands beyond its usual capacity, causing bloating, fatigue, and sleepiness. 

How Does It Cause Bloating?

• The significant quantities of food in the stomach hinder the digestive process, resulting in ineffective digestion and gas accumulation, which leads to a swollen feeling and discomfort.
• When you eat rapidly, you ingest more air along with the food, a condition referred to as aerophagia. The air, ingested along with the gas produced in digestion, leads to abdominal bloating. 

Remedy: 

• Consume smaller meals more frequently to aid digestion. 
• Consume consciously - thoroughly chew your food and refrain from hurrying while eating.

2. Gas-Producing Foods

Some foods inherently generate more gas during their digestion. These foods have complex carbohydrates and sugars that the body finds difficult to digest, resulting in fermentation in the gut, which causes bloating and gas.

Foods That Cause Gas and Bloating:

• Legumes like beans, lentils, and peas.
• Cruciferous vegetables like cabbage, broccoli, and cauliflower.
• Onions and garlic.
• Dairy products for those who are lactose intolerant.
• Fruits like apples, pears, and prunes.
• Carbonated drinks.
• Artificial sweeteners like sorbitol and xylitol.

Remedy:

• When you consume gas-producing foods, consider taking digestive enzymes or probiotics to help break down complex substances and facilitate better digestion.
• Always introduce high-fibre foods into your diet gradually. Even though they’re beneficial, consuming too much at once when your body is not used to it can cause gas and bloating.

3. Food Intolerances or Sensitivities

It is estimated that food intolerance impacts as much as 20% of the population. Food intolerance refers to a digestive problem that occurs when you eat specific foods that your body struggles to break down or digest. Food intolerances, including lactose intolerance or gluten sensitivity, may result in symptoms such as bloating, gas, or abdominal discomfort. 

Typical Food Intolerances: 

• Lactose is a sugar present in dairy items. 
• Gluten is present in wheat, barley, and rye. 
• FODMAPs are a category of carbohydrates present in numerous foods that are not readily digested and absorbed by the small intestine. 
• Sulfites are chemicals used as food preservatives. 
• Caffeine is present in drinks such as tea and coffee. 

Remedy: 

• To successfully avoid food intolerances, recognising and removing these foods from your diet is essential. Maintaining a food diary can help you monitor your symptoms and identify the source of your bloating. 
• There are options in the market that are gluten-free and lactose-free. You may change to those if needed.

Read more - How to Navigate Food Allergies and Sensitivities?

4. High-Sodium Foods

When you unknowingly add excessive salt to a gravy or curry, you naturally add water to balance the flavour. Likewise, when you intake excessive salt, your body compensates by retaining additional water to keep the sodium levels stable. 

Excessive salt consumption can cause water retention, resulting in bloating and swelling. Salty snacks, packaged and processed foods, pickles, and meals from restaurants typically contain a lot of sodium. 

How It Leads to Bloating: 

• Sodium attracts water – elevated sodium levels in your blood pull more water toward it for dilution, resulting in higher fluid volume, bloating, and swelling. 
• A diet high in salt can disturb the gut microbiome and lead to gut inflammation. 

Remedy: 

• Reduce your consumption of processed foods, pickles, and canned goods. Choose nutrient-dense, fresh foods. 
• Drink plenty of water to eliminate surplus sodium from your body and prevent fluid retention.

5. Irritable Bowel Syndrome (IBS)

Irritable bowel syndrome is a digestive condition linked to excessive gas formation, altered gut movement, and symptoms like bloating and abdominal distension. In people with IBS, specific foods or stress may provoke flare-ups, resulting in bloating and stomach pain following meals.

How It Contributes to Bloating:

• IBS disturbs the normal processes of digesting food, causing food to move slowly through the digestive tract, and causing it to ferment and release excessive amounts of gas.
• Constipation, which is a common symptom of IBS, can cause gas to become trapped in the gut, resulting in bloating. 
• Stress and anxiety can also worsen the digestive process and bloating through the gut-brain axis. 

Solution: 

• Steer clear of trigger foods such as fried and oily foods, spicy dishes, alcohol, caffeine, and fizzy beverages. 
• Yoga, breathing techniques, and meditation can help manage stress and anxiety.

6. Drinking Carbonated Beverages

What is it that makes people enjoy carbonated beverages? Yes! The bubbles and fizz are what make carbonated beverages such as soda, sparkling water, or beer so appealing. But here’s something you should be aware of – these tiny bubbles contain gas, which may cause bloating. 

How It Affects Bloating: 

• Bloating and gas buildup in the gut are caused by the carbonation, or “fizz,” which introduces carbon dioxide gas into your digestive system. 
• To further complicate this discomfort, the sugars or artificial sweeteners present in drinks also disturb the gut and lead to gas. 

Solution: 

• Opt for healthy choices such as herbal teas, freshly squeezed fruit juices, or plain water in place of fizzy drinks. 
• You can enjoy soda from time to time, but opt for varieties without added sugars and artificial sweeteners to prevent digestive issues.

Why Do I Feel Bloated After Eating Bread?

You’re not alone!  Many of us have experienced an uncomfortable and swollen feeling after enjoying a few slices of bread. Why does bread cause bloating? The reason behind it is often one of these two – the gluten in bread or the yeast used to make it rise. 

1. Gluten Sensitivity 

Gluten, a protein found in wheat, barley, and rye, can be tough for some people to digest. If you have gluten sensitivity or celiac disease, consuming bread or other gluten-containing foods can cause bloating, stomach pain, diarrhoea, or constipation. 

How Gluten Affects Bloating: 

If you are gluten-sensitive, your digestive system struggles to break down this protein properly, resulting in undigested gluten pieces entering the small intestine. This causes inflammation in the gut and leads to bloating. Inflammation of the intestinal lining can impede gut motility, leading to food stagnation and fermentation, which generates excessive gas that exacerbates bloating. 

Solution: 

If you are intolerant to gluten, go for gluten-free bread and alternatives made from rice flour, quinoa, or other gluten-free grains.

2. Yeast in Bread

What gives bread its light and airy texture? Bakers employ yeast to make the dough rise by fermenting sugar into carbon dioxide. This yeast dies during the baking process, but the way the bread is made and how your body processes it play a big role in why some people feel bloated after eating it.

How Yeast Contributes to Bloating: 

• Bread is prepared by fermentation using yeast, which results in the production of carbon dioxide and other byproducts. The gas escapes while baking. However, the byproducts persist, which some people find difficult to digest. This causes bloating. 
• People with gut bacterial imbalances are more prone to bloating after eating bread because of a weaker digestive function. 

Remedy: 

• Sourdough bread can be an easier-to-digest option because of its unique and natural fermentation process, making it gentler on your gut. 
• If you suspect yeast intolerance or an imbalance in the gut bacteria, you should consult a healthcare professional for the right treatment options.

Ways to Control and Avoid Bloating After Meals 

If you adhere to a few easy guidelines, bloating is completely controllable and even avoidable. Here are a few professional tips for you from the specialists at Nirva: 

1. Eat Slowly and Chew Your Food Thoroughly

Take your time and consume food at a slow pace, appreciating the tastes and consistencies. Chewing your food thoroughly and savouring your meals enables effective mixing with saliva and promotes proper digestion.

Read more - The Ultimate Guide to Cultivating Healthy Food Habits for a Balanced Lifestyle.

2. Stay Hydrated

Consuming ample water can promote proper gut motility, enabling the easy movement of food through the digestive tract. This reduces the likelihood of fermentation and excessive gas production and helps avoid constipation. Water can assist in removing excess salt, which could otherwise lead to water retention, swelling, and bloating. 

3. Limit Carbonated Beverages and Gas-Producing Foods

We have previously observed how specific gas-producing foods and fizzy beverages can lead to bloating and abdominal swelling.  If you tend to experience bloating, steering clear of these foods or reducing their consumption can assist in achieving improved gut health. 

4. Try Probiotics

Probiotics are live microbes that help balance the gut bacteria and, in turn, support digestion. You can enjoy probiotic-rich foods like yoghurt, kefir, and sauerkraut or consume them as supplements to improve digestion, prevent bloating, and enhance overall gut health.

Summing Up

Bloating after meals is a surprisingly common and equally frustrating symptom experienced by many worldwide. Bloating occurs to everyone, but here’s positive news! You consented to wage war against it. Instead, identify the trigger, gain control, and bid farewell to the bloat!

A balanced diet, mindful eating habits, and careful choice of foods can help you steer clear of bloating and support your gut health. A happy gut is just a few smart choices away! For more support and personalised guidance to manage bloating and improve gut health, contact Nirva health experts today!