If you experience gas or bloating after eating, you know how uncomfortable and painful it can be. You need a remedy that works… and fast! But you should also look into the root cause so you can reduce gas and bloating before it begins.
What Causes Bloating After Eating?
Gas and bloating after meals could be caused by a number of things. Some are behavioral and fairly simple to resolve. Others are complex and are best fixed by addressing the root cause.
First, let’s talk about specific foods and behaviors that lead to gas and bloating after eating. Then we’ll dig into more remedies and root causes.
Foods High in FODMAPs Cause Bloating and Gas
FODMAPs are fermentable carbohydrates that feed gut bacteria. If you have any gut flora imbalance, FODMAPS can aggravate the condition by feeding the wrong microorganisms.
When these carbs ferment in your gut, they can cause uncomfortable gas and bloating. If you have chronic issues with bloating, lowering your intake of FODMAPS could be the most immediate solution.
Some foods particularly high in FODMAPS include:
- Wheat and other gluten-rich grains
- Garlic, onions, mushrooms
- Broccoli, cauliflower, Brussel sprouts, leeks
- Beans and lentils
- Fruits and fruit juices (especially apple, pear, cherry, peach, plum, and prune)
- Sweeteners high in fructose (like agave and honey)
- Lactose-rich dairy (like milk, yogurt, and cottage cheese)
Behaviors that Cause Gas and Bloating
Eating when stressed, excited, or while talking can cause you to swallow air while you eat. The same goes for eating too quickly. This can directly cause gas and bloating. To prevent this, you need to:
- Avoid eating when you’re stressed or upset.
- Eat your food slowly, one bite at a time.
Other habits can also cause gas and bloating by introducing air into the digestive system. Try to avoid these:
- Chewing gum or eating hard candy
- Drinking out of a straw
- Gulping beverages
- Drinking carbonated drinks (including beer)
- Being sedentary after eating (try a gentle walk after meals)
Natural Home Remedies for Gas and Bloating
There are also some specific ways you can improve digestion and prevent bloating after eating.
The Most Effective Herbal Remedies
Ultimately, we want to resolve the root causes of gas and bloating. But if you only experience occasional issues with bloating, herbal remedies can help you out in a pinch.
Here are a few tried-and-true herbal remedies for gas and bloating:
- Peppermint (tea, tincture, or capsules)
- Ginger (tea, capsules, dried, or fresh)
- Chamomile (tea, tincture, or capsules)
- Caraway seeds (tea, tincture, or capsules)
You can also try using activated charcoal – it’s not technically an herb but it’s still highly effective at reducing bloat after eating. Take activated charcoal in capsule form with plenty of water.
Add the Right Probiotics
Probiotics are beneficial microorganisms that live in your gut system. Adding food-based probiotics or probiotic supplements can help naturally rebalance your gut flora.
However, if you have digestive issues, it’s important to add the right probiotics to your diet.
Adding too much of the wrong probiotics can actually make imbalances worse. They can even trigger symptoms like gas or bloating.
To sort out which probiotics are the most helpful, I wrote a complete post about which probiotics to use if you have SIBO. IBS, SIBO, and other digestive conditions are closely related, so this advice can be helpful for almost anyone with gut health issues.
Check for Food Allergies
If your digestive system can’t tolerate specific foods, you might want to check for food allergies. Food allergies and sensitivities can cause gas and bloating, alone with other signs of digestive irritation.
Dairy and gluten are common culprits, but there are many others as well. Learn how to check for allergies and sensitivities in my post here.
Learn More About Gut Health
I talk a lot about improving gut health on this blog! I even wrote a book on it called The SIBO Solution. Check out more of my posts on gut health below: