You know that swollen feeling you get in your stomach after you eat? Yeah…that uncomfortable feeling that makes you unbutton your pants. No matter who you are, no one likes having a bloated stomach. And trust me, we’ve all been there. Bloating is typically apparent after you finish a hearty meal and it’s caused by excess gas production or disturbances in the movement of the muscles in your digestive system. It happens when there is an excessive amount of solids, liquids or gas in your body. This is why your stomach appears larger than it really is when it’s bloated. Whether you call it a food baby or bloating, it’s not enjoyable. This article will go over how to prevent bloating in the first place. Continue reading for some great tips!
Stop Stuffing Your Face All at Once
When you’re really hungry or have a really great meal in front of you, it’s hard to not dive face first into it and devour it all at once. However, eating too much at a time is one of the number one causes of bloating (so slow down kiddo!). If you are someone that eats big meals and always feel uncomfortable afterwards or develop “food babies” chances are you either need to slow down or eat smaller portions. Another way to fix this is by eating smaller meals throughout the day instead of 3 big meals every day. Another tip to keep in mind is to thoroughly chew your food before swallowing. Chewing your food also helps to slow things down so that you don’t feel bloated afterwards.
Check On Food Allergens
Believe it or not food allergies are common and can be one reason why you experience bloating after meals. Whether you’re aware of it or not, food you ingest that you’re intolerant to can cause excess gas production leading to a bloated tummy. If you think you may have an allergy, try taking out one of these food groups for a week or two (one variable at a time) and see how your body reacts to this change. Foods to consider include: lactose, fructose, eggs and wheat/gluten. If evidence suggests that you do have an allergy, it would be wise to see a doctor or talk with a dietician.
Avoid Gassy Foods
There are a lot of foods that are high in fiber that are capable of making you bloat after eating them. The most common food groups include beans, lentils and some whole grains. You may also want to avoid excess amounts of dairy because dairy can also cause you to feel gassy and bloated. Try eating less fatty foods, this slows down digestion and is often times hard on people who are more prone to bloating.
Drink Your Fluids
When you are dehydrated from not drinking enough water and fluids, your stool will often times become hard causing constipation. When constipation happens, there is an excess amount of gas & solids built up in your digestive tract. This can expand bloating dramatically. Another way you can reduce constipation is by getting more fiber into your diet.