Feeling bloated after a meal indicate that some of the foods or nutrients in your diet are making you retain water or causing excess gas production by the bacteria in your intestines. Many foods can cause bloating; keeping a food journal can help you put a finger on the culprit or culprits.
Lactose Intolerance
Lactose intolerance is the inability to digest lactose, the sugar found in milk, ice cream, cheese and yogurt. If you eat lactose and don't tolerate it well, the bacteria in your intestines will ferment this lactose and can make you have a bloated stomach, in addition to abdominal pain, flatulence and diarrhea.
Sodium Intake
Sodium, or salt, can make you retain more water in your stomach, causing you to feel bloated. The biggest source of sodium in the American diet is processed foods, such as frozen entrees, potato chips, crackers, snack foods, sauces, soups and marinated meat. Chicken breasts are also often injected with a mixture of water and salt and even breakfast cereals, chocolate milk and flavored oatmeal packets contain a lot of added sodium. Read food labels and try to prepare your food at home with fresh ingredients to decrease your sodium intake and avoid feeling bloated.
Vegetables
Some vegetables can cause an excessive gas production in some people, which can distend your stomach and cause bloating. The most problematic vegetables are gas-producing vegetables, such as cabbage, broccoli, Brussels sprouts and cauliflower. The fructans found in onions, garlic, Jerusalem artichoke and chicory root, the polyol found in avocado and mushrooms and the excess fructose found in asparagus, sugar snap peas and artichokes are also associated with excess fermentation in your gastrointestinal tract leading to bloating and other gastrointestinal problems.
Fruits
Fructose malabsorption can be a common cause of bloating. Many people do not absorb fructose very well, especially in fruits like apple, watermelon, pears, mangoes, cherries, dates, dried fruits and fruit juice. The unabsorbed fructose is fermented in your digestive system by your gut flora and can cause you to have a bloated stomach after your meal.
Legumes
Beans, lentils and soy are part of the legume family and can be a cause of your bloating after eating. These foods contain some types of carbohydrates that are poorly digested in humans and are responsible for their gas-producing reputation. Whether you experience flatulence or not from eating legumes, some of the gas can be trapped in your stomach and cause bloating.
Grains
Wheat and rye contain fructans, the same type of carbohydrates found in onions and garlic that can cause bloating and other gastrointestinal issues. In addition, many grains contain gluten, which can be a cause of bloating if you have celiac disease or gluten intolerance, whether you are aware of it or not. Consult your doctor if you are frequently bloated after your meals for further testings.
References
- "Journal of Gastroenterology & Hepatology"; Evidence-Based Dietary Management of Functional Gastrointestinal Symptoms: The FODMAP Approach; Peter R. Gibson,et al.; 2010
- "IBS--Free at Last!: A Revolutionary, New Step-by-Step Method for Those Who Have Tried Everything. Control IBS Symptoms by Limiting FODMAPS Carbohydrates in Your Diet"; Patsy Catsos; 2009
- "The Low FODMAP Diet - Reducing Poorly Absorbed Sugars to Control Gastrointestinal Symptoms"; Eastern Health Clinical School - Monash University; 2010
- LeslieBeck.com; Coping with lactose intolerance; May 2004
