How to Avoid Bloating After Eating

After a wonderful meal, you’re ready to relax and move on to the rest of your day. But then it happens: Your pants feel tight, and your stomach feels twice its normal size. On top of that, you may even experience cramps, gas, and belching. These are all possible signs of bloating.
While some underlying health conditions sometimes cause bloating, it’s a common occurrence that may be fixed with changes to your eating habits. Here are some tips to help you avoid those uncomfortable bloating episodes.

۱. Know the most common food triggers
Carbohydrates, fats, and proteins can all be triggers of bloating. However, certain foods may be worse than others, and digestive issues will vary from person to person. Common bloating triggers include:
• apples
• beans
• cruciferous vegetables such as broccoli, cauliflower, and cabbage
• dairy products
• lettuce
• onions
• peaches and pears
You don’t have to avoid these foods altogether. Instead, try eating one potential culprit at a time and reduce the quantity you eat if it causes any bloating. Get to know which foods in particular are causing issues.

۲. Watch your fiber intake
Fibrous foods such as whole grains, beans, and legumes can be a common cause of bloating. While these foods are promoted as healthier than their refined counterparts, their high-fiber content leads to bloat in some people.

۳. Put away the salt shaker
By now, you know that eating too much salt can cause a slew of long-term health problems, including high blood pressure. In the short term, an extra salty meal may lead to water retention, which causes bloating.
You can avoid excess sodium in your diet by using flavorful herbs instead of salt, and by reducing the amount of processed and packaged foods you eat.

۴. Avoid fatty foods
Here’s another pitfall of high-fat meals: They take longer for your body to process. The fat moves slowly through the digestive tract, and this may cause bloat.

۵. Limit carbonated drinks
Carbonated water and soda are leading culprits for bloating in the beverage world. As you consume these drinks, carbon dioxide gas builds up in your body. This can quickly lead to bloating, especially if you drink them quickly.
Plain water is best. Try adding a slice of lemon for some flavor without the bloat.

۶. Eat slowly
You may have a habit of scarfing down your food if you’re in a time crunch. You also swallow air when you do this, which can lead to gas retention.
7. Go for a walk
There is no denying the benefits of exercise for your overall health and well-being. As an added bonus, working out can also reduce the gas buildup that contributes to bloating. A short walk can alleviate bloating after a meal, if you’re up for it.