Reading Time: 5 minutes
Are you frequently left with a sense of bloating and discomfort after indulging in a large meal? Feasting during the holidays or on a special occasion can often lead to uneasiness and bloating.
On an average a human stomach has a limited capacity, with an average adult stomach roughly the size of a clenched fist, capable of holding about 100 grams when empty, expanding to accommodate around 1000 grams. Overfilling your stomach can lead to discomfort, indigestion, and nausea. It’s imperative to stop eating just before the post-feast lethargy, tightening of your pants, a seemingly doubled in size stomach and when a bloated feeling kicks in.
What is bloating?
Bloating manifests as a distended belly, belching, acidity, flatulence or excess gas and stomach pain or cramps, commonly experienced during the festive and wedding seasons when indulging in your favourite foods. Relief from bloating is something we have all needed at some point in our lives.
To alleviate this stomach discomfort after a moment of indulgence try some of these tips and tricks —
Stay hydrated
Hydration is crucial for reducing the discomfort that comes along with bloating, especially after indulging in a large, salty meal or consuming alcohol. Drinking enough water helps your body release extra fluids and flush out excess toxins and salt, relieving you of feeling bloated. Despite your reluctance to drink water when you’re feeling overly full, it is essential to stay hydrated for smooth digestion and to prevent constipation often associated with bloating. Water especially helps in digesting high-protein and high-sodium foods. To ease post-meal discomfort, consider water or ginger tea to promote gut motility.
Use peppermint capsules or drink peppermint tea
Usually marketed as a treatment for the symptoms of irritable bowel syndrome (IBS), peppermint oil capsules or peppermint tea is also helpful for treating indigestion, bloating and gas. Peppermint works by relaxing your intestinal muscles, promoting smoother movement of gas and stool. However, if you are prone to heartburn you may need to steer clear of peppermint.
Lay on your left side
Wait for at least two hours after eating before lying down to minimise the risk of reflux, as the horizontal position makes it easier for stomach acids to move upwards into your oesophagus. However, if you’ve surpassed the two hour mark and are still feeling bloated, try laying down on your left side for some relief. This position is known to potentially ease pressure on the lower esophageal sphincter, reducing your chances of food and acid reflux into the oesophagus.
Go for a walk
Engaging in some light physical activity after a heavy meal can kickstart your bowel movements along with releasing excess gas and stool. Instead of immediately lounging on the couch post-meal, consider taking a brief walk to swiftly alleviate gas pressure. Research shows that walking after eating accelerates gastric emptying, within 5 or 10 minutes. Regular exercise not only helps maintain the tone of the large intestine walls for smooth stool passage but also contributes to your overall health. Additionally, incorporating some form of exercise like walking into your routine can reduce the buildup of gas and alleviate bloating.
Eat at regular intervals- don’t save all your calories for the party
Consistently eating small meals throughout the day helps you prevent overindulging at parties and avoid the pitfalls of waiting until you’re famished, which often leads to rapid, excessive eating, increased bloating and “hangry eating”. Rather than saving all your calories for one large meal, opt for regular, balanced meals and snacks to support continuous digestion. Be cautious of potential bloating triggers, such as consuming excessive cruciferous vegetables, high fibre without gradual adaptation and meals with elevated levels of fats, sodium and added sugar. After a substantial meal, some bloating is relatively normal, but this can be minimised by opting for several smaller meals daily to keep your digestive system active.
Try probiotics
Probiotics are beneficial microorganisms residing in your intestines. The consumption of a probiotic supplement or probiotic foods can help in balancing the bacteria in your colon responsible for gas and bloating.
Try abdominal massages
While it may seem unconventional, there is research supporting the benefits of abdominal massage for relieving bloating and constipation. Abdominal massage proves to be a safe and effective therapeutic approach for various digestive issues, possibly because it mimics the peristalsis, the wave-like contractions facilitating food movement in the intestines. This technique aids in promoting intestinal motility and facilitating digestion.
- Place your hands just above the right hip bone and follow the path of the large intestine as this stimulates bowel movement.
- Rub in a circular motion with light pressure up toward the right side of your ribcage.
- Next rub straight across the upper belly area toward your left rib cage down towards the left hip bone
- Repeat this process as necessary.
If you feel any discomfort during the massage, stop immediately.
Make food swaps
Whether hosting or attending a party, opting for healthier alternatives to traditional dishes is a proactive approach and choice. Simple swaps, like opting for hummus and fresh veggies instead of cheese balls, or choosing sweet potato over regular potatoes, can contribute to a healthier relationship with food and less bloating. Moderation is key and building a balanced, healthy plate can enhance enjoyment without overindulging. Replacing sodas with water is another recommended food swap to avoid build up of gas and bloating caused by carbonation and sugars.
Add leafy greens to your plate
Leafy and green vegetables such as spinach, kale, bok choy, asparagus and chard are rich in water, low in calories and brimming with vitamins, minerals, and fibre, which can effectively combat bloating. While adding vegetables to your diet enhances your fibre intake, it’s crucial to gradually increase your fibre to promote healthy bowel movements and reduce bloating. Rapidly elevating your vegetable consumption can have a reverse effect of bloating and constipation.
Limit your alcohol intake
Although drinking alcoholic beverages are common during celebrations, consuming alcohol after heavy meals can exacerbate a swollen stomach and bloating. As an inflammatory substance, alcohol slows digestion, promotes water retention and contributes to feelings of lethargy, discomfort, and bloating. Moderating alcohol intake by adhering to one glass for women and two for men, accompanied by an equal amount of water, helps prevent bloating. Consider festive mocktails with sparkling water and 100% juice to enjoy the celebration without the post-drinking bloat. Opting for water instead of post-meal cocktails is key to minimising belly bloat. To avoid dehydration, strategically place water reminders and space out water consumption throughout the day.
Eat slowly
Rapidly eating or drinking increases your intake of air, resulting in elevated gas in your gastrointestinal tract and causing potential bloating. If you are a fast eater, this habit could be the reason for your bloating. Slowing down the speed at which you eat can be the remedy. A leisurely approach to eating not only helps prevent gas and bloating but it may also reduce the amount of food you eat overall, promoting a more comfortable post meal feeling.
Yoga poses
After finishing dessert, carve out some space in your routine for a gentle stretch to alleviate abdominal discomfort which can cause bloating. Easy yoga poses like Child’s pose or Cat/Cow pose can do you some good. Hold each position for 5 deep breaths (inhaling through your nose and exhaling through your mouth). Ensure your belly expands fully with each inhale this activates your body’s parasympathetic nervous system for a calming, rest-and-digest effect, aiding in better digestion.
Recognise your trigger foods and avoid them
As a party guest, you may be uncertain about the ingredients in the host’s food, but knowing your triggers, whether it’s dairy, gluten or other potential discomfort causing ingredients, can help prevent bloating. Avoid or limit specific triggers so you can have a more comfortable experience every time you eat. Maintain a daily food record, including details on portions, timing, emotions, and symptoms, to identify patterns and pinpoint foods or factors contributing to bloating.
Conclusion —
Eating is a common cause of bloating because when the body digests food, it produces gas. In most cases, bloating is avoidable. Following simple practices (mentioned above) can help you minimise bloating and leave you feeling good after a meal.
