In this guide
Occasional bloating after meals is common and usually harmless. It is often linked to eating fast, large portions or foods that produce gas. This is general information, not a diagnosis.
What you can change from your next meal
- Eat more slowly, sit down and avoid talking with a full mouth so you swallow less air.
- Choose smaller meals and spread them through the day.
- Skip fizzy drinks, chewing gum and straws for a few days.
- Take a walk of about ten minutes after eating.
- Keep a diary of what you ate, when, and how you felt.
Foods that often cause gas
For some people these are beans, cabbage family vegetables, onions, dairy, wheat products and sweeteners ending in -ol. You do not have to remove them. Try a smaller portion, better cooking and follow your diary for a few weeks.
If your fibre intake is low, increase it slowly with enough fluid. You can compare Forever Fiber as a soluble fibre added gradually, after reading the label, not as a remedy for bloating.
When to see a doctor
See a doctor if bloating lasts for weeks, returns despite changes, or comes with weight loss, blood in the stool, constant pain, vomiting or fever. Start restrictive diets only with a doctor or dietitian, especially if you are pregnant or have a chronic condition.
To begin this week, pick one meal a day for mindful eating: sit down, put the phone away and chew slowly. In your diary note only three things: what you ate, how long until discomfort began and how strong it was.
Common questions
Do I have to give up beans and cabbage?
Not necessarily. A smaller portion, cooking and a gradual start while following your diary often help.
When is bloating not harmless?
When it is persistent or comes with weight loss, blood in the stool, severe pain, vomiting or fever. See a doctor.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
