Bloating After Eating? Do you often feel full of gas, burping and very uncomfortable after eating? Do you feel 5 months pregnant after eating? Guess what? You are not alone! I’ve been dealing with this for the longest time. I remember I used to have a huge belly when I was younger and I never understood why. This went all the way through my late 20s. I never understood why.
I didn’t know why I’d always get bloating after eating. Why I’d always feel full of gas and burping after my meals or even eating ice cream or pastries? Why I couldn’t enjoy the foods I loved and not look pregnant after eating them.
I changed my entire way of eating and living late August 2012. Without knowing, I eliminated foods that caused bloating after eating. I eliminated dairy and white flour. I thought I was eating healthier, which I was, but not the way I currently am. I did research, googled things, YouTubed videos of recipes and kept learning on my own. Then, I met someone that changed my entire way of eating. She was my first personal trainer and holistic nutritionist that helped me change my life. I hired her to teach me how to strength train properly and purchased her nutrition plan. I no longer felt bloated and learned to “get to know” my body after eating certain foods and ultimately was able to pinpoint the foods that triggered bloating. By this time, I had a flat tummy, but she helped me obtain my six-pack abs. I can not tell you enough how thankful and grateful I am to have met her.
After becoming certified as a Fitness Nutritionist and having a holistic approach to my nutrition, I was able to pinpoint the foods I needed to avoid in order to not be bloated. I now have all my clients go through an elimination diet approach at first to detox their bodies of the most common foods that cause bloating. It is life changing and it will reduce bloating after eating.
Tips to Avoid Bloating After Eating
1. Avoid the most common foods that cause bloating after eating
This is the game changer. If you want to see if some of the foods you are eating are the cause of bloating after eating, then I highly suggest you eliminate the following from your diet for 1-2 weeks.
- All Dairy (milk, cheese, yogurts, cottage cheese).
- Gluten (anything made from wheat, rye, and barley). You can consume gluten-free products
- Soy and Corn (the most common genetically modified foods)
- Whey Protein
- Carbonated Drinks
- Legumes (peas, beans, lentils)
- Broccoli and Brussel Sprouts
The ones in red eliminate from your diet. The ones not in red you can eliminate for a few days and see how you feel. Legumes, broccoli and Brussel sprouts do cause gas, but may not cause bloating after eating in everyone. Just monitor how your body reacts after eating these items.
2. Get to know your body!
This follows tip #1. After you eliminate those foods from your diet check for the following.
- How does your stomach/belly feel? Has the bloating and swelling gone down?
- Have you lost any weight? (most likely due to water retention)
- How does your energy feel?
- Are you able to focus and concentrate better?
- Do you still have brain fog?
- How is your mood? Are you less irritable, moody, or even less angry?
- If you suffer from depression, do you feel a difference?
- How is your quality of life now?
3. Take Probiotics and Digestive Enzymes
Give your digestive system and intestine a break! Sometimes our digestives systems work too hard, all day long digesting and metabolizing the foods we eat. Now imagine if our diet is full of processed or foods that cause inflammation? It will work twice as hard. I started taking Probiotics (over 50 billion) and digestive enzymes to help digest and absorb better the foods I eat daily. They also help a great deal alkalizing our digestive system, getting rid of inflammation and that mucus that keeps it unhealthy. Remember an acidic digestive system will cause inflammation in our guts, which is why many people keep getting sick. Illnesses cannot exist in an alkaline environment. These 2 supplements keep our ‘good’ bacteria (gut flora) in check! We need these bacteria to help with digestion and keep our gut healthy. In fact, when we get gassy or start burping too much is due to bacteria fermenting the foods we digest. Watch how your body react after eating all foods in tip #1 and see how if you get gassy and start burping. This is mostly due to the bacteria fermentation process. Nonetheless, I hope adding these will help you a great deal with bloating after eating.
4. Don’t eliminate Sodium, but watch intake!
Sodium does cause water retention and leads to bloating. But, that’s mostly levels above the recommended ranges and if we consume highly processed foods or eat outside. I recommend to keep sodium consumption minimum 1500 mg and maximum 2300 mg per day. Do not eliminate sodium from your diet, instead buy sodium free seasonings and control the Sodium you add to your foods. I use Pink Himalayan and Celtic sea salt. Your body needs sodium because:
- It plays a critical role by helping regulate water balance.
- Plays a role in the digestive system by helping to metabolize food.
- Helps control muscle and nerve function.
- Helps keep the circulatory system functioning properly by regulating blood pressure and protecting against blood clotting.
5. Drink water, but drink it smart!
Our body weight is made up of 60 to 70 % water. We require water to replenish losses in urine, stool, and sweat We also require water to detox our bodies from impurities and toxins. However, if you are going to drink water, make sure you do it at the right times, right amount and around your meals. I noticed I mostly drank 1/2-1 liter each time I would eat and I’d slightly get bloating after eating, depending on the meal I was having. If I had legumes and drank water at the same time it would make me super bloated, gassy and non-stop burping. I started watching how my body reacted and opted to drink water 30 minutes before or after my meals. It made digestion easier and prevented gas and burping.
“If water is consumed quickly with other food or liquids already in your stomach, may lead to some distension of your abdomen. Similarly, if your intestines are full due to a recent meal, constipation or both, quickly consuming a quart or more of water may cause temporary stomach bloating and discomfort. The larger the volume of water and other foods or liquids in your stomach, the more likely you will experience temporary bloating” from Can Drinking a Lot of Water Bloat My Stomach?
- Drink water 30 minutes before or after meals.
- Drink in increments of 8 oz and gradually throughout the day.
- How much water should I drink?
- The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of water. The AI for women is about 9 cups (2.2 liters) of total beverages a day.
- I always recommend my clients to drink 2-3 liters minimum and if you are working out 5-6 days a week at high intensity, then increase to 3-4 Liters. Of course, it really depends if you are man or woman and your level of activity.
If after eliminating all those foods and following my tips you are still bloating after eating, feeling gassy and burping, then I suggest you check my blog post on Leaky Gut Syndrome. I did my research and found out I had this, but I was confirmed by a Functional Medicine doctor. I am not by any means saying you have this, but I promise you is a very common thing. Be your own health advocate and research until you find an answer to your health issues.
I am not a licensed Doctor or a Registered Dietitian and I will suggest if you are suffering from deeper problems, to seek the help of your primary care physician. In my case, a primary care doctor or specialist, such as gastroenterologist did not help me or gave me answers to my problems. They said I had nothing, yet I felt ill. A Functional Medicine doctor was the person that helped me the most. They deal with the root cause of the problem.
I really hope you have found this blog useful and informational.
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