Large restaurant portions containing high amounts of salt, fat or gas-producing carbohydrates can leave you feeling bloated and uncomfortable. Ordering wisely and limiting your portion sizes can help you minimize post-meal discomfort. In some cases, however, bloating may occur as a result of a chronic condition such as gastroesophageal reflux, irritable bowel syndrome or lactose intolerance.
Salt
About 77 percent of the sodium in the average American diet comes from processed foods and restaurant foods, according to the Centers for Disease Control and Prevention. High salt intake can cause water retention and bloating. When you eat out at a restaurant, you might not know how much sodium your food contains. Check nutrition information restaurants provide online, or ask for low-salt or salt-free dishes when you order. Limiting your portion size can also help you reduce your sodium intake.
Gas-causing Foods
Many foods that contain carbohydrates can cause gas, leaving you feeling bloated. Starches such as corn, potatoes, pasta and wheat produce gas in the large intestine, while rice does not, according to the National Digestive Diseases Information Clearinghouse. Other gas-producing foods include fiber-rich whole grains and legumes, vegetables containing the complex sugar raffinose, such as cabbage, Brussels sprouts, broccoli and asparagus, and foods containing lactose, such as cheese, ice cream and processed salad dressing.
Fatty Foods
Eating large portions of fatty foods at restaurants can cause slower stomach emptying, leading to feelings of bloating, says the National Digestive Diseases Information Clearinghouse. Buttery or fried restaurant foods and red meat dishes contain high amounts of saturated fat.
Swallowing Air
Eating too quickly can cause you to swallow air, leading to bloating, according to National Institutes of Health online medical encyclopedia Medline Plus. Eating slowly can help you avoid swallowing air, and it can also help you avoid eating too much. It may take time to realize that you feel full, so eating slowly can help you to recognize that feeling before you have already eaten too much.
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