Do you experience bloating after eating? 

Good news! You can prevent it with simple practices - from limiting fiber intake to eating slowly and not drinking carbonated drinks. 

Bloating following a meal is common, and many worldwide experience it occasionally. It can lead to discomfort to a swollen stomach and burping.

Although bloating after eating is usual, it should be prevented. There are several ways to avoid it, and below are some of the easiest ones:

  • Limit Fiber in Your Diet

Fiber, a non-digestible carbohydrate found in plant-based foods, helps regulate blood sugar levels in the body.

However, consuming it in a huge amount may result in excessive gas production. 

A study shows that a low-fiber diet can provide relief from bloating in individuals with idiopathic constipation.


To control bloating after eating anything, limit the intake of high-fiber foods, such as beans, lentils, fruits like apples and oranges, whole grain oats, split peas, broccoli, and Brussels sprouts.

  • Limit High-fat Foods

Fat is an essential component of a nutritious diet, serving as a significant energy source. The unique digestion pace of fats, which takes longer to traverse the digestive tract, can sometimes lead to delay in stomach emptying and subsequent bloating.

Those who have this issue should limit the consumption of low-fat foods. In a research on people with stomach-emptying issues, it has been found that  high-fat solid foods resulted in bloating. 

  • Decrease the Speed of Eating/Drinking

When you consume food or beverages quickly, they ingest more air, resulting in increased gas accumulation within the gastrointestinal tract.

For those who eat or drink hastily, this could be a factor to bloating. Adjusting their eating pace to a slower rhythm might be a practical solution to mitigate this issue.

  • Switch Carbonated Drinks with Water

Carbonated beverages have carbon dioxide, a gas that can accumulate in the gastrointestinal tract, leading to bloating. This effect isn't limited to fizzy drinks.

Still water is a good choice over carbonated drinks when aiming to reduce the likelihood of experiencing bloating.

Taking part in gentle post-meal physical activity, such as taking a leisurely stroll, can help avoid bloating.

A study on the subject reveals that light exercise plays a role in expelling gas from the gastrointestinal tract, effectively providing relief from bloating.

  • Add Ginger to Your Diet

Ginger has been a solution for digestive troubles for a long time. It contains carminatives that effectively reduce excess gas within the gastrointestinal tract.

In many past studies, ginger has been found to be a promising remedy with various health advantages, including its ability to alleviate gastrointestinal problems like bloating. 

  • Address Heartburn

Heartburn occurs when stomach acid refluxes into the throat, resulting in an uncomfortable burning feeling. Many times, it's a cause of bloating.

Addressing heartburn effectively can lead to reduced bloating. Over-the-counter remedies like antacids offer a practical approach to managing heartburn.

  • Avoid Chewing Gum

Chewing gum makes you ingest additional air, which further may result in gas accumulation within the gastrointestinal tract. And, it may trigger bloating. 


Bloating after eating is a common occurrence, typically not dangerous in nature. If you experience bloating, it can help find relief through the home remedies.

However, it's essential to acknowledge that bloating may occasionally serve as an indicator of an underlying health issue, potentially warranting medical evaluation and care.

If you experience bloating after meals, then you should also speak to a doctor. There are symptom checkers online that may help you understand more about bloating and learn when to see a doctor. 

All the best!



Author's Bio: 

I am Eric Desuza a pro-level blogger with 5 years of experience in writing for multiple industries. I have extensive knowledge of Food, Fitness, Healthcare, business, fashion, and many other popular niches. I have post graduated in arts and have a keen interest in travelling.