bloated feeling


Lets finally get rid of your nasty bloated feeling! Are you up for that?

Dear reader! Are excited as we are about this blogpost? Maybe not yet but wait for it! You might think we are writing some general blog post but you should be sure that all the posts we generate are written based on our experiences, so is this one. So let’s get started!

Do you belong among those who often wonder how to reduce bloating? Feeling full and bloated after eating can be due to the foods you consume or eating too fast, but if you experience it consistently after every meal, regardless of what you eat, an underlying gastrointestinal problem could be the cause. Several disorders are associated with feeling bloated and full after eating, but the only way to get a proper diagnosis is to consult your physician.

Irritable bowel syndrome, or IBS, is a disorder that is often associated with bloating and a feeling of fullness after eating. Other symptoms of IBS include abdominal pain that comes and goes, diarrhea and constipation. The symptoms are often relieved after a bowel movement. Symptoms range from mild to severe but are mild in most people. There are no tests for IBS, but a doctor can diagnose you based on symptoms. The cause of IBS is unknown, but it is often made worse by stress.

Gluten Sensitivity and how to reduce bloating?

The symptoms of gluten sensitivity vary from person to person. In addition to abdominal bloating and fullness after eating, common symptoms include headaches, joint pain and numbness in the arms or legs. These symptoms may occur within hours or days after ingesting gluten. Although the exact underlying cause is unknown, gluten sensitivity occurs when an individual who has this condition consumes gluten, which causes an autoimmune reaction that damages the lining of the small intestine. As a result, the small intestine can no longer absorb vitamins, minerals and other nutrients properly. Gluten is found in grains such as oats and barley.

Lactose Intolerance and how to reduce bloating?

Lactose intolerance can cause stomach fullness and bloating after eating. It is caused by the body’s inability to digest the sugar lactose, which is commonly found in dairy products — particularly milk. Approximately 30 million American adults have some amount of lactose intolerance by the time they turn 20 years old. Symptoms include abdominal bloating and fullness after consuming dairy products, along with cramps, nausea and diarrhea. Consult your doctor if you suspect you have lactose intolerance.


What to do then? How to reduce bloating? While IBS, lactose intolerance and gluten sensitivity are some conditions that can lead to feeling bloated and full after every meal, there are many other disorders than can cause the same symptoms. Malabsorption syndromes, gastroesophageal reflux and swallowing air while eating can lead to feeling full and bloated after eating. Intolerance to certain foods cans also cause similar symptoms. In rare cases, cancer of the stomach or small intestine is the culprits. Of course this might be a serious problem, so how do you reduce bloating? If you are experiencing the bloating and full feeling on a regular basis after eating, it’s important to consult a doctor to rule out any serious gastrointestinal disorders.

So, what to do and how to reduce bloating? Eat Slowly!

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating, says Dawn Jackson Blatner, RD, author of The Flexitarian Diet.

So slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth and you can decrease bloating just by chewing your food more.

There’s another benefit to slowing things down. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.

Reduce and finally avoid the bloated feeling!

You probably wondering what is the next step? How to avoid bloating?

  • To avoid the bloated feeling, eat a diet high in fiber (25 grams per day for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes, five times a week.
  • Another way how to reduce bloating is to check our post about 5 best superfoods. This post will definitely help you further with your bloated feeling! 


The note of the day

‘A consistent man believes in destiny, a capricious man in chance.’

Benjamin Disraeli


1 Comment

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    Reply Reply March 22, 2015

    I have been dealing with monirng diarrhea and upon reading this post, I realized that the food I eat at night really has an effect on my stomach the next day. This is really a great post!

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