Bloating after eating is a common digestive issue and can be caused by a variety of factors.
Here’s a list of some of the most common reasons for bloating and how to manage it:
- Eating Fast: Eating too fast often means that the foods have not been chewed properly. Chewing is the first step of our digestion, if foods have not been chewed well, we swallow bigger pieces of food and therefore the rest of the digestive system will have to work harder to break down the foods which might lead to bloating.
- Swallowing Air: Eating too fast can also lead to swallowing more air along with your food or drinks. This air can accumulate in your digestive system and can contribute to bloating.
- Gas Production: When you eat, your body produces gas as a natural part of the digestive process. This happens when the bacteria in the large intestine helps to digest undigested foods from the small intestine. This gas can build up in your stomach and intestines and lead to bloating. High fibre foods such as beans, lentils, and vegetables, may cause increased gas production.
- Overeating or Binge-Eating: Consuming large quantities of food in a short period of time may cause your stomach to expand, and lead to a feeling of fullness and bloating.
- Food Intolerances: Some people are intolerant to certain foods, such as lactose. For people with lactose intolerance consuming lactose containing foods can lead to digestive discomfort, including bloating.
- Gastrointestinal Disorders: Conditions like Irritable Bowel Syndrome (IBS), Inflammatory Bowel Disease (IBD), and Coeliac Disease can cause bloating as part of their symptoms.
- Carbonated Beverages: Drinking carbonated beverages will introduce gas into your stomach, which can result in increased bloating.
- Constipation: When stool builds up in your colon, it can lead to a feeling of fullness and bloating. Constipation can be caused by several factors, including a low-fibre diet and dehydration.
- Eating Gas-Producing Foods: Some foods, like broccoli, cabbage, onions, and garlic, may produce more gas in the digestive system, and lead to increased bloating in some people.
- Stress and Anxiety: Stress can affect your digestive system through the gut-brain axis, and lead to symptoms such as bloating.
To reduce bloating, you can try the following:
- Eat smaller, more frequent meals.
- Focus on eating slowly and chewing your food thoroughly.
- Identify and avoid foods that trigger bloating if you have known food intolerances.
- Stay hydrated.
- Exercise regularly to promote healthy digestion.
- Manage stress through relaxation techniques like deep breathing or meditation.
If your bloating is chronic, severe, or accompanied by other concerning symptoms (such as unexplained weight loss or blood in your stool), it’s essential to consult a GP or gastroenterologist to rule out any underlying medical conditions.
If you’re interested in getting some assistance from our team of qualified Nutritionists and Dieticians to start your wellness journey, we are delighted to offer you a 45-minute consultation free of charge to determine if our team is the right fit for you.
To get started, please phone us now on (08) 9388 1166, or you can contact us via our website for more information.
