Abdominal bloating after eating can be a sign some of the foods you are eating are to blame. It may also indicate that you are retaining water. In either case, a distended stomach can be uncomfortable. If you regularly experience bloating, make a list of what you eat at every meal to determine which ones may be causing the condition.
Sodium
Excessive sodium intake can cause your body to retain more water and make you feel bloated. The main source of sodium in America is processed foods. Avoid commercially-prepared foods or foods prepared at restaurants. Examine labels and select foods that contain the least amount of sodium per serving. Aim to ingest less than 1,500 mg of sodium per day. Prepare meals with fresh ingredients and season them with freshly ground black pepper, herbs and spices instead of salt.
Gluten
Abdominal bloating also can be a symptom of celiac disease or gluten intolerance. Gluten is found in grains and processed foods made with wheat, barley and rye as well as oats that have not been certified as gluten-free. If you feel bloated after eating bread, pasta, pizza, burgers, crackers, breakfast cereals or baked goods, gluten may be the culprit. In addition to abdominal bloating, other symptoms of celiac disease include very dry skin, diarrhea, constipation, abdominal cramping, weight loss and weakness. Gluten intolerance can also cause a foggy mind, headaches and joint pain.
Short-Chain Fermentable Carbohdydrates
Many foods contain types of carbohydrates that are fermented by the bacteria in your gastrointestinal system, explains dietitian Patsy Catsos in her book ""IBS -- Free at Last!." These short-chain fermentable carbohydrates include the lactose found in milk, yogurt and fresh cheese, fructans found in wheat, rye, onions, garlic and Brussels sprouts and sugar-alcohols found in sugar-free products as well as in pears, apples and sweet potatoes.
Food Chemicals
Foods contain both natural and added food chemicals that can be problematic for people with a sensitive digestive system that is prone to abdominal bloating. Many fruits, vegetables, teas and nuts contain salicylate. Amine is found in cured meat, chocolate, cheese, wine and some fruits and vegetables. Food additives, colorings and preservatives can also trigger abdominal problems. Consult a registered dietitian for help in designing an elimination diet and determining the cause of your bloating.
References
- "Journal of Gastroenterology & Hepatology"; Evidence-Based Dietary Management of Functional Gastrointestinal Symptoms: The FODMAP Approach; Peter R Gibson and Susan J Shepherd; 2010
- LeslieBeck.com; Coping With Lactose Intolerance; May 2004
- "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
- Food and Nutrition Board of the Institute of Medicine; Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins
