If you want to learn how to stop bloating after eating, this article will show you tricks you can use right now to debloat and prevent bloating in future.
Being bloated sucks! A bloated belly doesn’t just make us feel uneasy, it can be a ‘confidence killer’, especially in social situations.
Most times, bloating is caused by eating certain foods, but stress, hormonal imbalance, PMS, and poor digestive health can also cause belly bloat.
If you want to stop bloating for good, the best thing is to take preventive measures. But before we look into that, here’s how you can fix a bloated belly.
How to stop bloating after eating
1. Avoid eating
Eating while your belly is bloated can be disastrous. Most times, we feel bloated because the food we ate hasn’t been digested yet. Adding more food to the stomach will only make it worse.
Allow the food you ate to fully digest before you eat. This can take 3 to 4 hours. You may also want to avoid drinking beverages 30 minutes after eating. Fluids can dilute digestive juice and consequently make it harder for food to be broken down. Note that some drinks (like the ones mentioned below) can help reduce bloating.
2. Drink peppermint tea
Peppermint tea helps ease digestive problems. It contains menthol and menthone, active ingredients that have digestive properties.
Peppermint tea also promotes the release of bile and gastric juices, both of which beat bloating fast.
Any time you want to stop bloating after eating, drink a cup of peppermint tea.
3. Go for a walk
Sitting down when you’re bloated doesn’t help. You have to move around so that the gas passes your system quickly.
Going for a 30-minute walk can help stop bloating. Additionally, walking takes your mind off the discomfort and lifts mood. Doing low impact exercises tai chi, elliptical workouts can also help.
4. Practice deep abdominal breathing
Doing deep abdominal breathing for 5 to 10 minutes can stop bloating after eating. When you breathe properly through the abdomen, gas is pushed out of the stomach.
Deep belly breathing also helps relieve anxiety, improve mood, boost metabolism, and much more.
5. Drink lemon water
You’re totally missing out if you don’t drink lemon water. This drink has many health benefits besides stopping bloating. It improves digestion, fights inflammation and aids weight loss.
Lemon water is a natural diuretic, which means it’ll help remove excess fluids from the stomach and reduce belly bloat.
Simply squeeze half a lemon into a glass of warm water and drink it.
6. Take probiotics
Probiotics are important for improving digestive health. According to a recent study, taking probiotics can help reduce bloating.
Take probiotic supplements to stop bloating after eating. Alternatively, you can consume small amounts of plain yogurt since it’s probiotic-rich. But it would be safer to drink kombucha tea if you’re lactose intolerant.
7. Drink water
Drinking water after a meal can reduce gas and flush out sodium, which causes water retention.
Realize that drinking too much water can worsen the discomfort. So control your intake depending on how bloated you are.
8. Do the child’s pose
The child’s pose is a popular yoga pose that eases lower back pain. This pose can also come in handy if you’re feeling bloated after a meal. It squeezes the stomach and forces gas out of the body.
How to perform
Kneel on a yoga mat or towel. Keep the top part of your feet flat on the mat and knees a few inches apart.
Rest your thighs and butt on the calves and heels. Then bend forward (without lifting the butt) and place your head on the floor in front of your knees.
Keep your hands beside the legs.
Hold that position for a minute while breathing softly. Repeat at least 3 reps.
9. Chew fennel seeds
Fennel seeds ease many digestive problems due to their potent anti-microbial and diuretic properties. These seeds ease bloating by reducing muscle spasms in the digestive tract.
To stop bloating after eating, chew a tablespoon of fennel seeds. Alternatively, add the seeds to a glass of water and drink it.
10. Drink ginger water
Ginger is probably the most popular herb for easing digestive problems. It eases nausea, indigestion and bloating.
Since chewing ginger isn’t pleasant, drink ginger infused water. Put thin slices of ginger in a cup then pour boiling water into the cup. Cover the cup and let the mixture sit for 10 minutes and then drink. Feel free to add a teaspoon of honey into the mixture.
11. Eat a banana
Sometimes we are bloated due to excess sodium. Eating high-sodium food can increase water retention and make your belly bigger.
Potassium-rich foods can help combat bloating caused by sodium. Bananas are a good source of potassium. Eat one banana to stop bloating after eating a high-sodium meal. Papaya and pineapple are also good potassium sources.
12. Take anti-gas supplements
Anti-gas supplements like a-galactosidase prevent gas buildup after eating certain foods. They do this by helping the body breakdown food and absorb nutrients.
These supplements are more effective when taken before meals but they can ease bloating even when taken after a meal.
How to prevent bloating after eating
As the old saying goes, prevention is better than cure. To avoid being bloated after eating, use the tips below to prevent gas buildup. Note that most of the things suggested above can also prevent bloating when done before meals.
When we eat fast, we swallow air and as a result, we become bloated. Take your time to chew every bite before you shallow.
Eating slowly also prevents overeating. Chew soft food 5 – 10 times before swallowing and chew dense foods like veggies and meat up to 30 times.
Reduce intake of carbonated drinks
Sodas and energy drinks cause buildup of carbon dioxide gas in the stomach and consequently make us bloated. Replace these beverages with water or the drinks suggested above.
Go easy of fiber
Fiber may be good for regulating appetite and reducing hunger but it can cause bloating, especially if you’re not used to eating large amounts.
If you want to increase fiber intake do it gradually. Add high-fiber foods to your diet gradually instead of eating legumes, veggies, and whole grains all in one meal.
Limit salt intake
As I mentioned earlier, high salt intake can cause water retention. Use little table salt and avoid processed foods since most of them are high in sodium.
Reduce intake of foods that cause bloating
Even though foods that cause bloating may vary from person to person, here are common triggers: dairy products, beans, onions, apples, raw veggies, pears, and lettuce.
Stress puts your hormones out of whack, which in return ruin digestive health. Reduce stress through exercise, meditation, healthy diet, and avoid toxic relationships.
Drink plenty of water
Staying properly hydrated will reduce water retention and remove gas from the stomach. Drink at least 2 liters of water a day.
You don’t have to do everything suggested above to stop bloating after eating. Try 2 or 3 tips to see if they’ll be helpful. If they don’t work, try something different. Soon you’ll find the de-bloating method that works for you.
Once you find something that works for you don’t forget to share it.
Which tricks have helped you stop bloating after eating?