Everyone hates that full, bloated feeling after a meal, and eating too quickly or too much is a primary cause. If you've only eaten a normal amount at a normal speed, it's time to look at your diet. Many foods that digest rapidly and cause gas can make bloating appear rather quickly after a meal. If these foods are not a part of your diet or don't coincide with bloating, consult your doctor about the possibility of a digestive disorder.
Intolerance Triggers
Unlike a food allergy, which creates severe reactions that might require medical attention, a food intolerance can manifest as bloating and mild to moderate general discomfort. Symptoms can arise quickly and can last up to a couple of days. Common triggers include gluten, dairy foods, shellfish, soy, nuts and seeds, and yeast. If you suspect this might be your problem, talk to your doctor about a food elimination diet to isolate the culprit.
Fatty Foods
Fatty foods can keep other foods from leaving your stomach and entering your small intestine because fat takes longer to digest than protein or carbohydrates. This can make you feel bloated and extra-full because the rest of your meal is stewing in your stomach acids while it waits for the fat to digest, so it can all begin progressing along the digestive tract. Eliminate fried foods, high-fat dairy and fatty cuts of meat from your diet and note whether bloating symptoms fade.
Fruits
Fruits are very good for you, but they can make trouble in your stomach. Fruit contains fructose, a sugar that can cause digestive upset in some people. For these people, instead of being absorbed into the bloodstream, the fructose continues along the digestive tract, providing food for the "good" bacteria that live there. When confronted by an excess of such a rich nutrient, the bacteria produce gas that can result in bloating. Because fruit digests so quickly, you might notice the symptoms relatively soon after a meal.
Vegetables
Another healthy diet element, vegetables contain fiber that can cause gas and bloating in some people. Fiber is difficult to digest, which is why high-fiber foods make you feel full longer. Some fiber is completely indigestible and simply passes through your body. As these foods work their way through your system, the fiber releases gas that can cause bloating. Fortunately, this effect is only temporary in most healthy people. Once your body is used to processing a certain amount of fiber, it might no longer cause a problem.
