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10 Tips to Relieve a Bloated Belly After Eating

| Leestijd 7 Minuten

Do you often suffer from a bloated belly after eating? Or even between your meals? This can be annoying and painful. At worst, it can lead to health issues if it occurs frequently. In this blog post, you’ll read about what you can do to give your belly, digestion, and health a helping hand.

Causes of a bloated belly after eating

how to stop a bloated belly after eating

Did you know that 25% of the Dutch suffer (or have suffered) from stomach, intestinal or liver disorders? According to a study by the RIVM, as many as one in four Dutch people were found to suffer from stomach and liver problems in 2019.

A well-known symptom of abdominal problems is a bloated belly. Pain and discomfort are also often part of it. Some people also experience headaches, sluggishness, and fatigue.

The causes? These vary greatly and depend on each person. Here are some common causes of a bloated belly after eating or even during meals:

  • Excessive air swallowing. When we eat too fast, we can swallow air, which builds up in the stomach and intestines. This can also happen if we talk a lot while eating, chew gum or use straws.
  • Eating gas-forming foods. Do you eat beans, Brussels sprouts, or onions? Or do you drink carbonated soft drinks such as Coca Cola or Fanta? That can cause gas to form in the intestines, giving you a bloated belly.
  • Digestive problems. If you have problems with your digestion due to heartburn, inflamed bowels, PDS/IBS (irritable bowel syndrome), or Celiac disease, it can lead to a buildup of food and gas in your stomach and intestines.
  • Food intolerance. More and more people are becoming intolerant of certain foods. This has several causes. Can you not tolerate lactose (found in milk, cheese, yogurt) or gluten (bread, pasta, cookies) well? If so, this can lead to a swollen belly after eating these specific products.
  • Eating too much sugar. The bacteria in your intestines can ferment sugar, leading to gas. Also, consuming a lot of sugar can upset the balance of your intestinal flora. Basically, with sugar, you stimulate the bad bacteria in your gut.
  • Overly large portions. Do you find yourself eating until you’re 100% full, or even beyond? If so, there’s a high likelihood that it contributes to bloating. Consuming more than 80% of your full capacity can cause your stomach to expand.
  • Poor eating habits. Eating too fast or not chewing properly can lead to a bloated belly.
  • Certain food combinations. Some people do not tolerate certain food combinations well. Read more about this in the tips below.
  • Stress and eating while emotional. Stress has an adverse effect on digestion. Chronic stress shuts down your digestion. It reduces blood flow to the gastrointestinal tract and can upset the balance of intestinal flora. This can lead to a bloated belly and pain.

What is your gut microbiome and why is it important?

Your immune system consists of a complex network of cells, organs, and tissues, the center of which (about 70%) is in your gut: your gut microbiome or gut flora. A healthy gut flora is dominated by an army of “good” bacteria.

Are your intestines not functioning properly or are you suffering from chronic inflammation? Then you are more easily susceptible to infection and disease, both physically and mentally.

The brain, gut, and gut bacteria are constantly exchanging information. This is also known as the brain-gut axis. This axis is very important for physical and mental health. Thus, gut problems can lead to mental problems and vice versa.

For example, unhealthy eating (what you eat and how you eat) could lead to more inflammatory substances in the blood. Scientists link those inflammatory substances to a higher risk of depression, among other things. However, the link between diet and depression has not yet been proven.

Inflammation, however, is largely influenced by the gut microbiome, according to some studies. An abnormal microbiome is associated with food intolerance and chronic, low-grade inflammation in people with psychiatric disorders (1).

Thereby, changes in the gut microbiome are associated with obesity, PDS, depression, cancer, cardiovascular disease, Alzheimer’s and Parkinson’s disease.

What can mushrooms do for your digestive health?

mushroom supplements for a bloated belly after eating

So a healthy gut flora is immensely important for your overall well-being.

Now, functional mushrooms, such as Turkey Tail, Reishi, Cordyceps, Lion’s Mane and Chaga, contain certain bioactive compounds that have anti-inflammatory properties. In addition, mushrooms contain fiber, enzymes and prebiotics that can provide gut support:

“Mushrooms are rich in dietary fibers, such as chitin, galactans, α- and β-glucans, mannan and xylan. These indigestible polysaccharides of mushrooms contribute as an excellent source of prebiotics and prevent the proliferation of opportunistic pathogens, promote the growth of probiotic bacteria and restore bacterial imbalance in the gastrointestinal tract” (2).

Which mushrooms for bloated belly after eating?

In the recent decade, there has been a lot of scientific research on the effects of functional mushrooms on digestion, among other things. Turkey Tail and Chaga are two of the better known functional mushrooms for promoting a healthy gut microbiome.

  • Turkey Tail: Contains huge amounts of polysaccharides and beta-glucans that can boost the immune system. In addition, it contains prebiotics that can restore the balance of your gut flora.
  • Chaga: Contains bioactive compounds that have antibacterial properties. This can help fight harmful bacteria and promote the growth of beneficial bacteria.
  • Lion’s Mane: Research shows that Lion’s Mane can prevent the growth of helicobacter pylori.
  • Reishi: May possibly balance an overactive immune system and has been used for centuries in traditional Chinese medicine for its anti-inflammatory properties.
  • Cordyceps: May potentially benefit the gut barrier and gut microbiome.

MushPeak provides these mushrooms in the form of mushroom supplements based exclusively on organic, high-quality fruiting bodies. Check out our supplements in our shop.

10 tips for a bloated belly after eating

For a quick overview, we’ll give you 10 tips that can help reduce or prevent a bloated belly after eating.

1. Avoid wrong food combinations

Some people are better off not eating fruit immediately after a meal. Fruit digests quickly and can ferment in the stomach, which can cause bloating.

Also, combining protein-rich foods (such as meat, fish or legumes) with starchy foods (such as rice or potatoes) can cause problems. Thus, it sometimes helps to consume protein-rich and carbohydrate-rich foods separately.

2. Use Turkey Tail supplements for a flat tummy

As explained above, functional mushrooms contain anti-inflammatory properties that can have a positive effect on digestion.

According to research, Turkey Tail can improve your gut health and the mushroom contains prebiotics that can reduce bad bacteria in your gut (3). On the other hand, it can actually increase the good bacteria in your gut.

3. Eat up to 80% to avoid a bloated belly after eating

Avoid eating too much. Once in a while is no big deal, but if you fall on the couch with a sigh and have to unbuckle your belt at every meal, you’re making it a lot harder on your body. Eat up to 80% of what you normally eat to avoid a bloated belly and pain.

Did you still eat too much? What can help is massaging your belly in slow, circular clockwise motions.

4. Avoid gas-forming foods

Avoid gas-forming foods, such as beans, cabbage, Brussels sprouts, onions, and carbonated drinks. Carbonated drinks, including sparkling water, can bring air into the stomach and cause bloating.

5. Drink 2-3 liters of water a day

Insufficient hydration can cause dehydration, making bowel movements difficult. This can cause or worsen constipation, which in turn can cause bloating.

When stools remain in the colon too long, more gas can be produced, which can lead to a bloated abdomen.

6. Watch your salt intake

Excessive salt intake can lead to fluid accumulation, which can cause a bloated belly. The World Health Organization recommends limiting daily salt intake to less than 5 grams per day. The Heart Foundation recommends eating a maximum of 6 grams of salt per day.

7. Add probiotic foods to your diet

Probiotics or fermented foods, such as yogurt, kefir, and sauerkraut, support healthy gut flora. However, note that if you suffer from diarrhea, it’s better to avoid fermented foods for a while.

8. Chew each bite at least 20-30 times

The digestive process begins in your mouth. By chewing, food is broken down into smaller pieces, allowing enzymes and gastric juices to function more easily and your body to absorb nutrients.

Chewing properly applies to both hard foods and soft foods. Even for smoothies and soups! Try to chew about 20 times, but above all, listen to your own body. Don’t eat in a hurry and try to chew each bite well before swallowing.

9. Drink herbal teas, such as chamomile or ginger

Some herbal infusions, such as ginger tea or chamomile tea, can help reduce a bloated belly. A combination of coriander, fennel and cumin (CCF tea) also sometimes works well to calm the belly.

10. Take a light walk after eating

Light exercise can improve bowel mobility. Take a short walk after meals. Don’t go jogging or running; that will activate your sympathetic nervous system, which will actually lock down your digestion.

Choose your organic mushroom supplement

Mushrooms are known as nature’s cleanup agents; they absorb all kinds of substances from their environment. To make sure you get only the good properties into your body, we recommend that you only buy certified and tested organic mushroom supplements that have been grown in a controlled environment.

Want more information and advice? Please contact us, we would love to help you!

Discover our mushrooms!

 

Disclaimer

Supplements should not be used as a replacement for a diverse diet, a healthy lifestyle, or as a treatment for any medical condition. Keep this product out of the reach of children. If you are ill, pregnant, or in doubt, always consult with your healthcare provider. The information provided on this website is intended for general informational purposes and should not be considered as medical advice. While traditional Chinese medicine has a history spanning thousands of years and has been tested on numerous individuals, MushPeak does not make claims indicating the proven medicinal properties of herbs or mushrooms, in accordance with current EU legislation. Detailed information about mushrooms is available from publicly accessible sources on the Internet. Please feel free to contact us with any questions.

References

  1. Fendrich S.J., Koralnik L.R., et al. (2022). Patient-reported exposures and outcomes link the gut-brain axis and inflammatory pathways to specific symptoms of severe mental illness. Psychiatry Research, 312. https://doi.org/10.1016/j.psychres.2022.114526
  2. Divya Y., Pradeep S. N. (2022). Chapter 30 – Role of mushroom polysaccharides in improving gut health and associated diseases. Editor(s): Debasis Bagchi, Bernard William Downs, Microbiome, Immunity, Digestive Health and Nutrition, Academic Press. Pagina 431-448, ISBN 9780128222386. https://doi.org/10.1016/B978-0-12-822238-6.00013-3
  3. Pallav K., Dowd S.E., Villafuerte J., Yang X., Kabbani T., Hansen J., Dennis M., Leffler D.A., Newburg D.S., & Kelly C.P. (2014). Effects of polysaccharopeptide from Trametes versicolor and amoxicillin on the gut microbiome of healthy volunteers: a randomized clinical trial. Gut Microbes. 5(4):458-67. doi: 10.4161/gmic.29558.
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