Beat the bloat: Tips to Reduce Bloating After Every Meal
Can you believe our gut produces up to 25 litres of gas every day?
Most of it is reabsorbed by the body and only one or two litres is released as wind. But for those who suffer from trapped wind, or bloating, it can cause discomfort, embarrassment even, making you pass wind, burp, experience tummy rumbles, feel full and sometimes stomach pain. Bloating is something most of us experience from time to time and there are things you can do to ease it.
Read on to find out why it happens, what can cause it and what you can to relieve it.
What causes bloating?
Bloating can be down to several reasons.
The bacteria in our gut releases gas as it breaks down food during digestion. How quickly this process happens depends on factors such as what you eat and your lifestyle.
While most of this gas is absorbed into the bloodstream and exhaled through the lungs, a small amount passes upwards to be released through burping or downwards to be released as flatulence.
It can also be a side effect of constipation.
Bloating often makes your stomach feel full or bigger which is known as distension.
Why do I bloat after eating?
The most common reason for bloating is excess gas in the gut.
If you experience bloating after eating the gas could be caused by air swallowed when eating, certain high fibre foods such as beans and broccoli, and fizzy drinks.
Sometimes it can also be caused by a food intolerance, when the body struggles to digest some foods or ingredients such as lactose or gluten, which may make you feel bloated a few hours after eating.
How do you stop bloating after eating?
There are some simple things you can try to help reduce bloating:
- Take your time to eat and chew your food properly as this will help with digestion.
- Chew with your mouth closed to reduce the amount of air you swallow.
- Don’t overeat and try eating four or five smaller meals a day instead of three larger meals.
- Stick to regular mealtimes and try not to skip meals.
- Limit the amount of gas-producing food such as Brussels sprouts, cauliflower, beans and pulses as well as fizzy drinks.
- Limit processed and spicy foods and those which contain larger amounts of sugar or fat and if you have food intolerances avoid the culprits.
- Drink plenty of water throughout the day to stay hydrated.
- Regular exercise can also aid digestion and help to move gas through the digestive tract to prevent bloating.
If you do feel bloated, you can try releasing trapped wind by massaging your stomach from right to left.
Further Advice
If dietary and lifestyle changes aren’t helping with bloating, speak to your pharmacist for advice and recommendations on over-the-counter remedies.
Bisodol Indigestion Relief Tablets are available without prescription to treat the pain and discomfort of trapped wind, acid indigestion and heartburn.
If you experience bloating after every meal, you feel bloated for three weeks or more and dietary and lifestyle changes haven’t made a difference, speak to your GP to rule out other causes.