We all know the pleasures
of a good meal, and how that can be followed by discomfort around the waistband
when we've eaten too much. While occasional episodes of feeling bloated after
eating are the price we pay for overindulgence, for some people this unpleasant
sensation is an all too common occurrence.
But don't throw down
your napkin in surrender just yet. There is hope. With the proper diet adjustments and simple changes in eating habits, it
is possible to enjoy food and feel good afterward.
Why Am I Bloated After
Eating?
In a nutshell, that
uncomfortable, bloated-after-eating feeling is typically caused by too much
intestinal gas and/or excessive contents in the intestine. This in turn makes
the stomach swell and feel tight.
The exact cause of
bloating, however, can vary from individual to individual. Some people feel
bloated after eating because they simply ate too much. The more a person eats,
the longer it takes for the food to move from the stomach to the small
intestine for digestion and the more bloated after eating you can feel. Other
people may be sensitive to certain types of food.
For people who are lactose-intolerant, consuming regular milk and dairy products
can cause discomfort. In addition, too much fiber in your diet can contribute to bloating after
eating.
"High fiber
intakes are not a problem if you are used to them, but going from a low to high
[fiber diet] too rapidly can cause temporary discomfort in some people,"
says Susan B. Roberts, PhD, professor in the nutrition and psychiatry
departments at Tufts University in Boston and author of The Instinct
Diet (Workman). You definitely want to enjoy the health benefits of a high-fiber diet, but add fiber to your diet more gradually if
you think that's the source of your bloated feeling.
The number of calories you eat can also be a trigger. The body secretes
hormones from the walls of the intestines that can cause nausea and bloating
when too many calories are consumed. Try eating four to six small meals rather
than three large meals a day.
How to Eliminate That
Bloated-After-Eating Feeling
"Eating smaller
meals can help prevent bloating," says Joan Salge Blake, RD, clinical
associate professor in the department of health sciences at Boston University.
"And slow down!" Eating or drinking too quickly can cause excess air
to be swallowed, which contributes to the problem, she says.
In addition, watch
what you eat. "Fatty foods take longer to digest," says Lona Sandon,
RD, assistant professor in the department of clinical nutrition at the
University of Texas Southwestern Medical Center in Dallas. "Also,
vegetables like broccoli, cauliflower, and beans can cause more gas to be
formed when digested in the small intestine." Of course, this doesn't mean
you should avoid these healthful choices, just try to eat smaller portions of
them at each sitting to see if that helps your body digest them more easily.
Here are some other
ideas to relieve bloating after eating:
·
Drink plenty of fluids, like water, to aid digestion. Sip slowly throughout
the day, however; don't chug. as that will defeat the purpose. Carbonated
beverages and drinks like coffee that have a diuretic effect don't count.
·
Consider adding probiotic yogurt — Dannon is one brand to try — to your
diet to encourage a healthy digestive tract. Keep in mind it may take a few weeks
to notice its positive effects.
·
Take a walk after you eat and get adequate exercise on a regular basis; both can ease bloating and
help with overall digestion.
As for
over-the-counter aids, "they're really only Band-Aids," says Dr.
Roberts, "whereas eating the amount of calories your body needs and no
more is a real cure."