Feeling bloated even after eating very little can be frustrating — and it’s not just “in your head.”

Slow digestion, rushed eating, long gaps between meals, or poor gut coordination can make food stay longer in the stomach and intestines, leading to gas, heaviness, and discomfort even after small portions.

Bloating that happens often is your body’s way of asking for attention. Ignoring it or adjusting meals randomly may delay the real solution.

Understanding how your body digests is just as important as what you eat.

✨ Save this for later 🔁 Share with someone who struggles with bloating 👨‍⚕️ Follow for evidence-based digestive health insights . . Schedule a consultation: Dr. Hitendra K Garg

Feeling bloated after meals? 🤔 It's often not serious and can result from things like overeating or certain foods. However, if it happens frequently or comes with pain, it's best to consult a doctor. We're here to help!

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Stomach bloating is one of the most annoying stomach problems. Unfortunately it is familiar to practically everybody in the world isn’t that true? People's description of this symptom may differ but the main concern is always the same. The feeling of increased pressure in the abdomen, of course such sensations can appear due to many other stomach issues. For example: irritable bowel syndrome feels almost the same. However, if your stomach is particularly unhappy after a heavy meal or when your diet is way from ideal it is most likely to be bloating. If you have determined that bloating is the problem you are suffering from.

Here are 10 remedies to save yourself from the annoying stomach pains.

10. Eat Mindfully

 You can prevent bloating by eating more slowly and choosing smaller portions. Sure, sometimes it is as easy to take care of what you consume and try to be more mindful of the consumption of your food. This can make you enjoy more food in your head, so that you can digest what you put in your body. You also reduce the number of air bubbles you gulp down with your meal, which cause tragedy cause of bloating. In the first place, some of them are burped back out, and that is a normal process. However, if you swallow too much air it collects in your stomach and small intestine and causes stomach bloating. Sucking on a sweet, smoking a cigarette or chewing gum are typical ways that excess air gets into your body, so slow down and enjoy yourself for a second, and you will not have to suffer after a delicious dinner.

It means you have to care of the foods you eat, to support the body, not to misuse it. This is called a mindful diet. Mindful eating does not hurry to savour your food, cook your own meals, exfoliate your body, consume, and honor your body and health most importantly.

9. Avoid foods that Trigger Gastric Problems

No, your mom did not lie when she said green stuff was incredibly healthy. Kale, broccoli, and cabbage are nutritionally rich and high fiber veggies, you need to eat to have a powerful digestive system. However, these meals are also wealthy in Raffinosus. Raffinosus is a digestible sugar only if your abdominal fermentation contains bacteria. Its fermentation produces gas, and that is exactly what are stomach bloating causes. However, do not throw all these vegetables out of the window, Cynthia Sass a registered dietician and contributing editor at Health magazine promises that if you start eating high fiber food on a regular basis, you will have a healthier digestive system, and will not suffer from bloating so much. Well you might still need to go through the initial period of suffering. Try to keep tap on amount of food you consume. Steaming or boiling green vegetables will shrink the amount of sugar you take in. besides cooking vegetables also breaks down the fiber they contain, as a result it becomes much easier for your body to digest them

8. Watch Your Salt

If you keep getting bloated, you might want to watch your salt intake. High intakes of sodium can slow your organism's ability to remove excess water. Which could make you feel like a balloon is in your belly, inspect if you metabolize the correct quantity of salt the American Heart Association advises. The recommended limit is 1500 milligrams per day for most adults, which is a bit less than a teaspoon! Oh My!!!! 2,300 milligrams or one teaspoon is the maximum amount you will eat if you want to stay healthy. Unfortunately, the average American consumes much more, 2,400 milligrams every day. This leads to problems with the heart and blood pressure and bloating. If you feel that you have failed your healthy almost no salt diet drink more water to flush it out of your body.

7. Eat more Fruits for Bloating Problems

You might want to consume more in bananas if you were unwell about your salty food items. They prevent water from being stuck in your body because of the sodium, bananas are full of potassium and they perfectly regulate salt levels and therefore reduce bloating. In the meantime, the enzymes in a pie and the pineapples help break the proteins that help your belly to effectively process food and eat these fruits after heavy meals to improve your digestive tract and to prevent indigestion and bloating.

6. Have more of Peppermint and Chamomile Teas

You may want to have a bowl of chamomile or peppermint tea after having a good meal. These Both well known to relax the spasms in your stomach and relieve pain when you feel bloated. This is demonstrated in research entitled Complementary and Alternative Medicines with irritable intestinal disorder. An integrated view published in 2014. Chamomile tea (To Buy Chamomile Tea) does not only help with digestion, it also relieves acid reflux as well as discomfort caused by overeating. It can also relax and relieve you so that you do not pay as much attention for your stomach problems. As for peppermint tea, its menthol content eases many kinds of digestive discomfort, including bloating. What is more it smell is completely heavenly! You can buy a chamomile or peppermint tea in pre-packaged teabags or make it yourself at home. If you are not a fan of herbal teas, try peppermint oil, apply it to your skin but first make sure you are not allergic to it, this remedy will calm your stomach and reduce bloating.

5. Take Probiotic Yogurt

I hope you are enjoying probiotic yogurt. If you do, you are practically consuming your way out from the active cultures. There are millions of various bacteria within your belly, as you likely know, and some can trigger excess gas in your digestive tract. Probiotics will cure regulate gas production and bloating. There are several studies proving this and one of them was published in the American Journal of Gastroenterology on May 1st 2000. Rather than just yogurt, you can also consume vitamins, but don't just enjoy a decent breakfast? Maybe add some sweetness or jam to this morning treatment if the yogurt is too sour.

4. Avoid Consuming Alcohol that is More Sugary

Colorful soda drinks macro shot Surprisingly, sugar can be found in nearly all non-sugar foods and peppermint candies. It is used as sugar alternative options and is usually considered safe to sweeten these food products. These can also make your stomach uneasy as often bacteria enter the lower part of your digestive tract. This contributes to the digestion of the bacteria and the production of unnecessary gas. You can try to avoid these sugar alcohols by enjoying natural sweeteners such as stevia, this is an incredibly sweet plant and it has been used to sweeten dishes and drinks since the 16th century. It's extremely low in calories has no effect on blood glucose which is why people with diabetes can eat it helps to control weight, regulates blood pressure and has many more health benefits. And the cherry on top is that there have been no recorded cases of allergies to stevia since 2008. Another alternative to adding stevia to your food is to replace processed desserts with fruits.

3. Getting a Belly Massage

 When you eat too much, and you feel the burning pressure in your stomach, you may want to lie down and ask somebody to give you a belly massage. If you are all alone you should do it on your own, this will make the food shift lower in your belly and relieve excess pressure and bloating tightness. Try this super simple one, put your right hand on the pit of your stomach and start to make clockwise circular movements on your abdomen five light circles are usually enough.

2. Doing Yoga Daily for Stomach Bloating

Most folks do not like moving after a feast, but if you have let go and now feel the first signs of gas and indigestion, do not reach for medicine instantly. Only 15 mins of yoga would be just as effective as a drug, and it is a lot healthier. But always get a yoga matt for doing a yoga. There are different positions that can help you relax your belly's stiffness, help your digestive system push the food along, relax your organs, and ease the pressure that partly causes stomach bloating. One of the most beneficial poses is Apanasana, or simply knees hug to your chest. To form this pose lie down, inhale and relax, put your hands on your knees, now exhale, and pull your knees to your chest, stay this way for about 10 breaths and then release your knees. Yoga will also help cure your skin related issues as it increases your blood circulation

1. Hydrate your body

Bloating is something we all deal with on a regular basis which can be caused by poor digestion or too much sodium. 

 Eat foods to beat bloating:

Garlic

Banana

Papaya

Cucumber

Curd

Kiwi