Stomach bloating after you eat can be caused by water retention or an excessive amount of gas produced by intestinal bacteria that ferment some of the compounds in your food. Determining the cause of your bloating can help you find the right food combination to prevent uncomfortable gastrointestinal problems and keep your stomach flat all all day long, even after your meals.
Sodium
Salty foods can cause water retention and accompanying fluid buildup in your legs and feet, as well as stomach bloating. Combining processed foods, which tend to have a lot of sodium, can be problematic if you are prone to bloating. Read food labels, and avoid foods that are high in sodium. Stay away from frozen entrees and processed snack foods, such as potato chips. Many breakfast cereals, granola bars, chocolate milk, peanut butter and baked good also have a surprisingly high sodium content. Base your meals on a combination of natural foods, such as vegetables, fruits, plain chicken, fish, lean red meat and olive oil. Season your foods with basil, parsley, black pepper, dried chili, mustard and balsamic vinegar to add flavor without making you bloated.
Fructose Malabsorption
Combining high-fructose foods at your meals can cause bloating if you have a problem absorbing fructose. This abdominal distension is caused by excess water that unabsorbed fructose attracts to your intestines and gas produced by the fermentation of unabsorbed fructose. Avoid eating vegetables and fruits that have more fructose than glucose, such as asparagus, artichoke, watermelon, apples and pears, especially when they're combined with other sources of fructose, such as food and drink sweetened with high-fructose corn syrup, honey or agave syrup.
Gluten
Gluten can cause bloating and abdominal distention in people with celiac disease or gluten sensitivity. Gluten is the main protein found in wheat, barley and rye, as well as most oats. If you are sensitive to gluten or have celiac disease, avoid all wheat-based and gluten-containing foods, such as pasta, couscous, breads, breakfast cereals, baked goods, soy sauce, french fries and gluten-contaminated processed foods. Plan your meals around a combination of naturally gluten-free foods, such as vegetables, fruits, rice, sweet potatoes, fish, poultry, meat and olive oil.
Carbohydrates
Small intestinal bacterial overgrowth is an underdiagnosed problem that affects many people with irritable bowel syndrome and other gastrointestinal conditions that cause bloating, according to naturopath Allison Siebecker. If you experience bloating after eating carbohydrates from sugar, grains, starchy vegetables and fruits, you may have an overgrowth of bacteria in your intestines that feed on these carb-rich foods, creating excess. Avoid carbohydrate-rich foods, and focus on getting your carbs from a combination of well-tolerated nonstarchy vegetables, such as peeled zucchini, carrots, cauliflower, broccoli and mushrooms. Complete your meals by combining protein from eggs, fish, poultry or lean red meat with fat from avocado, olive oil coconut oil.
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