Do you feel bloated after every meal? 5 effective remedies to try

After a healthy meal, just when you expect to rest for a while, your belly starts acting weird. It feels loaded, tight and twice its normal size. So much so that you don’t feel like sitting, lying down or doing anything. Let’s face it, we’ve all experienced this feeling, especially after an elaborate feast. Sometimes you also experience cramps and acid reflux. Ask yourself why? It’s simply because of bloating – a common problem that occurs due to irregular eating habits. According to the World Gastroenterology Organization, bloating affects 10-30% of the adult population worldwide. Don’t worry, bloating is usually a manageable digestive issue. All you have to do is make a few conscious decisions when planning your diet. But before we get to the remedies, let’s look at some of the major causes of bloating.

5 common reasons why you may feel bloated after every meal:

Eat too much:

This is perhaps the most common reason for feeling bloated. If you eat too much, your stomach may become too full. It can also cause discomfort and bloating.

Eating too fast:

When you eat too quickly, you end up swallowing air with your food. This phenomenon can lead to bloating.

Eating foods that produce gas:

Certain foods, such as beans, lentils, broccoli, cabbage, onions, and carbonated drinks, can produce gas in the digestive system, leading to bloating.

(Also read: Summer Diet Tips: 5 Herbal Teas That Can Cure Bloating and Gas)


Bloating can be caused by several factors. Photo credit: iStock

Food intolerances:

Certain foods can be difficult for some people to digest, leading to bloating and other digestive symptoms. Common food intolerances include lactose intolerance and gluten intolerance.


Constipation causes irregular bowel movements. This further slows down the metabolism process, resulting in a bloated feeling.

Considering the above factors, we have listed some quick and easy food tips that can help prevent bloating and feeling sick after every meal. Look at.

5 effective remedies to prevent bloating:

To drink a lot of water:

Drinking enough water throughout the day is essential for good digestion and can help prevent bloating. Try to drink at least eight cups of water every day to regulate metabolism.

(Also read: Wait, what? This Belgian restaurant serves recycled drinking water from toilets)

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Isn’t it amazing how water can help with digestive issues? Photo credit: iStock

Eat slowly:

Eating too quickly can cause air to be swallowed with food, leading to bloating. Take your time and chew your food thoroughly, savoring every bite.

Incorporate probiotics:

Probiotics are good bacteria that can help regulate your digestive system. Eating probiotic-rich foods can help reduce bloating and promote healthy digestion. Click here for the best probiotics available near you.

(Also read: Prebiotic vs. Probiotic Foods: What’s Best for Our Diet?)


Probiotics can be great sources of good bacteria and help support gut health. Photo credit: iStock

Drink peppermint tea:

Peppermint tea is a natural antispasmodic that can help relax the muscles in your digestive system, reducing bloating and gas. Prepare a cup of peppermint tea and drink it after your meal. Click here for the recipe.

Reduce the salt:

Consuming too much salt can cause your body to retain water, which further contributes to bloating. Try to limit your salt intake by avoiding processed foods and adding less salt to your meals.

These quick and easy tips, along with a daily brisk walk, can help prevent bloating! But always remember, consult an expert before making any changes in your lifestyle.

Disclaimer: This content, including advice, provides generic information only. It does not in any way replace qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.

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