Table of ContentsView AllTable of ContentsMany Foods Lead to Bloating After EatingHow to Relieve Bloating After EatingFood SensitivitiesHormones and BloatingChronic Conditions and BloatingEating Habits and BloatingConstant Bloating: Is It Preventable?
Table of ContentsView All
View All
Table of Contents
Many Foods Lead to Bloating After Eating
How to Relieve Bloating After Eating
Food Sensitivities
Hormones and Bloating
Chronic Conditions and Bloating
Eating Habits and Bloating
Constant Bloating: Is It Preventable?
Bloatingor stomach distension can happen after eating. It should not be a cause for concern unless it’s associated with pain or other symptoms.
Some people experience more bloating than others, especially if they eat too fast or too much in one sitting, consume foods high in certain nutrients, or have gastrointestinal issues, food intolerances, or sensitivities.
Learn more about how food, hormones, and medical conditions can impact bloating, ways to relieve bloating, and more.
Nick Kee Son/ Getty Images
The process of digestion can cause bloating, which is very normal. Though any food intake can cause some bloating, certain types of food may cause more than others. These can include:
Common foods that can cause bloating include:Cruciferous vegetables (broccoli, cabbage, cauliflower, kale)Beans, peasDairy products (milk, yogurt, and cheese)Bran, wheat, and high-FODMAP foods (for those who are sensitive to them)Carbonated beveragesHard candy, chewing gumFoods high in fat, fried foodsSugar alcohols (sorbitol, mannitol, xylitol)Foods high in sodium (processed meat, frozen prepared meals, snack foods)
Common foods that can cause bloating include:
Some bloating is natural, so unless you’re feeling uncomfortable, you probably won’t need to intervene. However, if it’s bothersome, some natural remedies may help.
Foods That May Help
Consuming asmall amount of certain foods or teawhen feeling bloated after a meal may help. Fennel seeds, ginger, and kiwi may also help to ease bloating. They contain specific enzymes and anti-inflammatory compounds that may relax your intestines and reduceinflammation.
Exercise like walking or yoga with poses that focus on the stomach and being upright may help relieve bloating and gas.Consider engaging in a short walk or light movement after meals to help reduce any discomfort.
Benefits and Downsides of Walking After Eating
Massage Your Belly
Use a Heating Pad
If you experience discomfort or pain with your bloating, a heating pad can help. Heat can also relax the muscles and help to stimulate the digestive process. Some experts suggest putting a heating pad on your stomach for 15 minutes.
Bloating After Eating From Food Sensitivities
Your reaction to food is highly individual; people experience gas and bloating when they have food sensitivities and intolerance. Afood intoleranceis different from a food allergy; it occurs because of the body’s inability to digest food properly, either due to enzyme deficiencies, sensitivity to naturally occurring chemicals in foods, or additives.
Bloating After Eating Related to Hormones
Premenstrual syndrome (PMS)symptoms occur about a week beforemenstruation. These symptoms vary but can include bloating, constipation or diarrhea, gas, and more. Changes inestrogenand progesterone (hormones) can cause water retention and bloating.
Changes in hormones can also impact stomach bloating in women experiencing perimenopause ormenopause. Many people experience weight gain in their abdominal area, which may contribute to the appearance of bloating.
Endometriosis
Inflammation, Chronic Conditions, and Bloating After Eating
Bloating affects everyone differently. However, even when associated with chronic conditions, it is often reported as occurring after meals.Medical conditions that can cause bloating include:
Medical, dietary, and exercise interventions may help to relieve symptoms. If you have a chronic condition or suspect you might, contact a healthcare provider.
How you eat can impact bloating just as much as what you eat. Not eating regular meals, eating too quickly, and eating too much fiber without drinking enough water can contribute to bloating.
Not Eating Regular Meals and Eating Too Quickly
If you skip meals, you may feel more inclined to eat a larger meal faster at your next sitting. Eating large amounts of food causes the abdomen to stretch, while eating quickly can cause you to swallow large amounts of air that can cause bloating.
Eating smaller, more frequent meals may reduce gas, which can impact bloating.Aim to eat regular meals while sitting down and without distractions, which helps you focus on chewing food properly.
Avoid Trigger Foods
Certain foods can cause gas and bloating because they are rich in fiber.Some people are sensitive to these types of foods. If you bloat after eating a large portion of broccoli, you may benefit from reducing the amount of it you eat at your next meal or trying an alternative vegetable. Consider contacting a registered dietitian if you suspect your diet is causing bloating.
Eating Too Much Fiber Too Quickly
Fiber is an important nutrientwith many health benefits, but the digestive system needs time to adjust to an increased intake. If you are not accustomed to a high-fiber diet, add fibrous foods slowly and with ample water. Not adding water at the same time can cause bloating and back up your stool.
Some bloating is normal unless it causes physical pain, discomfort, or other symptoms. To prevent excess bloating, eating regular meals, focusing on your bowel and gut health, and getting regular exercise are important.
Some people have regular bowel movements and pass stool daily, after each meal, or every few days. If you areconstipated, your stools may be dry and hard to pass and occur fewer than three times per week.
A buildup of stool in your gut can cause swelling or bloating in the abdomen. To improve your bowel habits, make sure youdrink enough water, which helps soften stool.Assess your diet; fiber-rich foods are important for bowel health.
Focus on Your Gut Health
Your gut is home to both good and bad bacteria. When there is an imbalance of the two, it’s calleddysbiosis. Including prebiotics and probiotics in your diet can help ensure a diversemicrobiomefor a healthy gut and may help to reduce bloating.
Foods rich inprebioticsinclude:
Foods rich in probiotics include:
If your bloating is related to ahistamineresponse of overgrowth, ask a healthcare provider before adding these foods because even good bacteria may worsen it.
Exercise
Regular movement can relieve trapped gas and may prevent constipation.Find an activity you love and try to move daily. Consistency is important.Exerciseis good for bowel health and can increase your mood and energy.
Why Do I Fart When I Walk?
Seek Medical Help
Various factors can cause bloating. If you can’t figure out why you are bloated, contact a medical professional for guidance. They can help you find the root cause if you have a medical condition so you can begin treatment to help you feel better.
Why Does My Stomach Feel Tight?
Summary
Bloating after eating can result from various factors, such as certain foods, eating habits, hormones, and other medical conditions. Some bloating after eating is normal, and natural remedies like gentle movement can soothe symptoms.
If you are bloating after eating specific foods, your remedy may be as simple as changing your diet. Lifestyle changes, such as eating a well-balanced diet rich in fiber, drinking adequate amounts of water, and moving daily, may assist in bloating prevention. See a healthcare provider if pain accompanies your bloating.
23 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Diabetes Association.Types of carbohydrates.Altobelli E, Del Negro V, Angeletti PM, Latella G.Low-FODMAP diet improves irritable bowel syndrome symptoms: a meta-analysis.Nutrients.2017;9(9):940. doi:10.3390/nu9090940National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, and nutrition for gas in the digestive tract.American Heart Association.Effects of excess sodium infographic.American College of Gastroenterology.Belching, bloating, and flatulence overview.Nikkhah Bodagh M, Maleki I, Hekmatdoost A.Ginger in gastrointestinal disorders: a systematic review of clinical trials.Food Sci Nutr.2018;7(1):96-108. doi:10.1002/fsn3.807Bayer SB, Frampton CM, Gearry RB, Barbara G.Habitual green kiwifruit consumption is associated with a reduction in upper gastrointestinal symptoms: a systematic scoping review.Adv Nutr.2022;13(3):846-856. doi:10.1093/advances/nmac025Badgujar SB, Patel VV, Bandivdekar AH.Foeniculum vulgareMill: a review of its botany, phytochemistry, pharmacology, contemporary application, and toxicology.Biomed Res Int.2014;2014:842674. doi:10.1155/2014/842674Kavuri V, Raghuram N, Malamud A, Selvan SR.Irritable bowel syndrome: yoga as remedial therapy.Evid Based Complement Alternat Med.2015;2015:398156. doi:10.1155/2015/398156Yıldırım D, Can G, Köknel Talu G.The efficacy of abdominal massage in managing opioid-induced constipation.Eur J Oncol Nurs.2019;41:110-119. doi:10.1016/j.ejon.2019.05.013Harvard Health.How to get rid of bloating?American Academy of Allergy, Asthma, and Immunology.Food intolerance versus food allergy.Office on Women’s Health.Premenstrual syndrome (PMS).Kapoor E, Collazo-Clavell ML, Faubion SS.Weight gain in women at midlife: a concise review of the pathophysiology and strategies for management.Mayo Clinic Proceedings. 2017;92(10):1552–1558. doi:10.1016/j.mayocp.2017.08.004Endometriosis Foundation of America.Managing ‘endo belly’ (severe bloating).Iovino P, Bucci C, Tremolaterra F, et al.Bloating and functional gastro-intestinal disorders: Where are we and where are we going?World J Gastroenterol.2014;20(39):14407-19. doi:10.3748/wjg.v20.i39.14407Dahl WJ, Stewart ML.Position of the academy of nutrition and dietetics: health implications of dietary fiber.J Acad Nutr Diet. 2015;115(11):1861-70. doi:10.1016/j.jand.2015.09.003National Institute of Diabetes and Digestive and Kidney Diseases.Definition and facts for constipation.National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, and nutrition for constipation.Hills RD, Pontefract BA, Mishcon HR, et al.Gut microbiome: profound implications for diet and disease.Nutrients.2019;11(7):1613. doi:10.3390/nu11071613American Society for Nutrition.Scientists name top five foods rich in prebiotics.Harvard Health.How to get more probiotics.National Institute of Diabetes and Digestive and Kidney Disease.Treatment for constipation.
23 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Diabetes Association.Types of carbohydrates.Altobelli E, Del Negro V, Angeletti PM, Latella G.Low-FODMAP diet improves irritable bowel syndrome symptoms: a meta-analysis.Nutrients.2017;9(9):940. doi:10.3390/nu9090940National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, and nutrition for gas in the digestive tract.American Heart Association.Effects of excess sodium infographic.American College of Gastroenterology.Belching, bloating, and flatulence overview.Nikkhah Bodagh M, Maleki I, Hekmatdoost A.Ginger in gastrointestinal disorders: a systematic review of clinical trials.Food Sci Nutr.2018;7(1):96-108. doi:10.1002/fsn3.807Bayer SB, Frampton CM, Gearry RB, Barbara G.Habitual green kiwifruit consumption is associated with a reduction in upper gastrointestinal symptoms: a systematic scoping review.Adv Nutr.2022;13(3):846-856. doi:10.1093/advances/nmac025Badgujar SB, Patel VV, Bandivdekar AH.Foeniculum vulgareMill: a review of its botany, phytochemistry, pharmacology, contemporary application, and toxicology.Biomed Res Int.2014;2014:842674. doi:10.1155/2014/842674Kavuri V, Raghuram N, Malamud A, Selvan SR.Irritable bowel syndrome: yoga as remedial therapy.Evid Based Complement Alternat Med.2015;2015:398156. doi:10.1155/2015/398156Yıldırım D, Can G, Köknel Talu G.The efficacy of abdominal massage in managing opioid-induced constipation.Eur J Oncol Nurs.2019;41:110-119. doi:10.1016/j.ejon.2019.05.013Harvard Health.How to get rid of bloating?American Academy of Allergy, Asthma, and Immunology.Food intolerance versus food allergy.Office on Women’s Health.Premenstrual syndrome (PMS).Kapoor E, Collazo-Clavell ML, Faubion SS.Weight gain in women at midlife: a concise review of the pathophysiology and strategies for management.Mayo Clinic Proceedings. 2017;92(10):1552–1558. doi:10.1016/j.mayocp.2017.08.004Endometriosis Foundation of America.Managing ‘endo belly’ (severe bloating).Iovino P, Bucci C, Tremolaterra F, et al.Bloating and functional gastro-intestinal disorders: Where are we and where are we going?World J Gastroenterol.2014;20(39):14407-19. doi:10.3748/wjg.v20.i39.14407Dahl WJ, Stewart ML.Position of the academy of nutrition and dietetics: health implications of dietary fiber.J Acad Nutr Diet. 2015;115(11):1861-70. doi:10.1016/j.jand.2015.09.003National Institute of Diabetes and Digestive and Kidney Diseases.Definition and facts for constipation.National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, and nutrition for constipation.Hills RD, Pontefract BA, Mishcon HR, et al.Gut microbiome: profound implications for diet and disease.Nutrients.2019;11(7):1613. doi:10.3390/nu11071613American Society for Nutrition.Scientists name top five foods rich in prebiotics.Harvard Health.How to get more probiotics.National Institute of Diabetes and Digestive and Kidney Disease.Treatment for constipation.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Diabetes Association.Types of carbohydrates.Altobelli E, Del Negro V, Angeletti PM, Latella G.Low-FODMAP diet improves irritable bowel syndrome symptoms: a meta-analysis.Nutrients.2017;9(9):940. doi:10.3390/nu9090940National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, and nutrition for gas in the digestive tract.American Heart Association.Effects of excess sodium infographic.American College of Gastroenterology.Belching, bloating, and flatulence overview.Nikkhah Bodagh M, Maleki I, Hekmatdoost A.Ginger in gastrointestinal disorders: a systematic review of clinical trials.Food Sci Nutr.2018;7(1):96-108. doi:10.1002/fsn3.807Bayer SB, Frampton CM, Gearry RB, Barbara G.Habitual green kiwifruit consumption is associated with a reduction in upper gastrointestinal symptoms: a systematic scoping review.Adv Nutr.2022;13(3):846-856. doi:10.1093/advances/nmac025Badgujar SB, Patel VV, Bandivdekar AH.Foeniculum vulgareMill: a review of its botany, phytochemistry, pharmacology, contemporary application, and toxicology.Biomed Res Int.2014;2014:842674. doi:10.1155/2014/842674Kavuri V, Raghuram N, Malamud A, Selvan SR.Irritable bowel syndrome: yoga as remedial therapy.Evid Based Complement Alternat Med.2015;2015:398156. doi:10.1155/2015/398156Yıldırım D, Can G, Köknel Talu G.The efficacy of abdominal massage in managing opioid-induced constipation.Eur J Oncol Nurs.2019;41:110-119. doi:10.1016/j.ejon.2019.05.013Harvard Health.How to get rid of bloating?American Academy of Allergy, Asthma, and Immunology.Food intolerance versus food allergy.Office on Women’s Health.Premenstrual syndrome (PMS).Kapoor E, Collazo-Clavell ML, Faubion SS.Weight gain in women at midlife: a concise review of the pathophysiology and strategies for management.Mayo Clinic Proceedings. 2017;92(10):1552–1558. doi:10.1016/j.mayocp.2017.08.004Endometriosis Foundation of America.Managing ‘endo belly’ (severe bloating).Iovino P, Bucci C, Tremolaterra F, et al.Bloating and functional gastro-intestinal disorders: Where are we and where are we going?World J Gastroenterol.2014;20(39):14407-19. doi:10.3748/wjg.v20.i39.14407Dahl WJ, Stewart ML.Position of the academy of nutrition and dietetics: health implications of dietary fiber.J Acad Nutr Diet. 2015;115(11):1861-70. doi:10.1016/j.jand.2015.09.003National Institute of Diabetes and Digestive and Kidney Diseases.Definition and facts for constipation.National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, and nutrition for constipation.Hills RD, Pontefract BA, Mishcon HR, et al.Gut microbiome: profound implications for diet and disease.Nutrients.2019;11(7):1613. doi:10.3390/nu11071613American Society for Nutrition.Scientists name top five foods rich in prebiotics.Harvard Health.How to get more probiotics.National Institute of Diabetes and Digestive and Kidney Disease.Treatment for constipation.
American Diabetes Association.Types of carbohydrates.
Altobelli E, Del Negro V, Angeletti PM, Latella G.Low-FODMAP diet improves irritable bowel syndrome symptoms: a meta-analysis.Nutrients.2017;9(9):940. doi:10.3390/nu9090940
National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, and nutrition for gas in the digestive tract.
American Heart Association.Effects of excess sodium infographic.
American College of Gastroenterology.Belching, bloating, and flatulence overview.
Nikkhah Bodagh M, Maleki I, Hekmatdoost A.Ginger in gastrointestinal disorders: a systematic review of clinical trials.Food Sci Nutr.2018;7(1):96-108. doi:10.1002/fsn3.807
Bayer SB, Frampton CM, Gearry RB, Barbara G.Habitual green kiwifruit consumption is associated with a reduction in upper gastrointestinal symptoms: a systematic scoping review.Adv Nutr.2022;13(3):846-856. doi:10.1093/advances/nmac025
Badgujar SB, Patel VV, Bandivdekar AH.Foeniculum vulgareMill: a review of its botany, phytochemistry, pharmacology, contemporary application, and toxicology.Biomed Res Int.2014;2014:842674. doi:10.1155/2014/842674
Kavuri V, Raghuram N, Malamud A, Selvan SR.Irritable bowel syndrome: yoga as remedial therapy.Evid Based Complement Alternat Med.2015;2015:398156. doi:10.1155/2015/398156
Yıldırım D, Can G, Köknel Talu G.The efficacy of abdominal massage in managing opioid-induced constipation.Eur J Oncol Nurs.2019;41:110-119. doi:10.1016/j.ejon.2019.05.013
Harvard Health.How to get rid of bloating?
American Academy of Allergy, Asthma, and Immunology.Food intolerance versus food allergy.
Office on Women’s Health.Premenstrual syndrome (PMS).
Kapoor E, Collazo-Clavell ML, Faubion SS.Weight gain in women at midlife: a concise review of the pathophysiology and strategies for management.Mayo Clinic Proceedings. 2017;92(10):1552–1558. doi:10.1016/j.mayocp.2017.08.004
Endometriosis Foundation of America.Managing ‘endo belly’ (severe bloating).
Iovino P, Bucci C, Tremolaterra F, et al.Bloating and functional gastro-intestinal disorders: Where are we and where are we going?World J Gastroenterol.2014;20(39):14407-19. doi:10.3748/wjg.v20.i39.14407
Dahl WJ, Stewart ML.Position of the academy of nutrition and dietetics: health implications of dietary fiber.J Acad Nutr Diet. 2015;115(11):1861-70. doi:10.1016/j.jand.2015.09.003
National Institute of Diabetes and Digestive and Kidney Diseases.Definition and facts for constipation.
National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, and nutrition for constipation.
Hills RD, Pontefract BA, Mishcon HR, et al.Gut microbiome: profound implications for diet and disease.Nutrients.2019;11(7):1613. doi:10.3390/nu11071613
American Society for Nutrition.Scientists name top five foods rich in prebiotics.
Harvard Health.How to get more probiotics.
National Institute of Diabetes and Digestive and Kidney Disease.Treatment for constipation.
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