Did you dig into your favorite meal only to realize that you overindulged? Well, now your tummy feels bloated, heavy, and uncomfortable. We have all been there.
A bloated stomach is a familiar discomfort, affecting nearly 18% of people every week*. It can leave you feeling tight, full, and sometimes even in pain, regardless of whether your abdomen looks distended.
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However, this gut discomfort can usually be managed by making simple adjustments in your dietary choices as well as lifestyle. Here’s how:
1. Eat right
How: Eat smaller, frequent meals. Smaller and lighter meals can allow your body to digest the food properly. Eating at regular intervals can help avoid any bloating.
When: Aim to eat earlier in the day and steer clear of large, heavy dinners, especially as your body’s metabolism naturally slows down in the evening.
What: Choose seasonal, hydrating, and digestion-friendly foods like berries, watermelon, tomatoes, cucumbers, and leafy greens. These are packed with vitamins, minerals, and antioxidants to help replenish your energy and support immunity.
Avoid: Heavy, spicy, or fried food, like chips, etc., that can produce heat and increase acidity, bloating, and even the risk of stomach inflammation.
2. Move a little
How: Take a light walk or a stroll post-meal to help you digest your food easily.
When: While it can help you at any time of the day, especially walking after taking heavy meals can help food move through your system more smoothly, reduce bloating, and even keep post-meal blood sugar in check.
What: Just 10–15 minutes of gentle walking can leave you feeling lighter and more energized.
Avoid: Heavy exercise that can cause your heart to pump more blood to the muscles than your gut, and instead lead to nausea, stomach ache, or cramps.
3. Take a few deep breaths
Why: Now that you have overeaten, there’s no point stressing about it, as stress can directly affect your stomach and the way your body digests food. Taking a few deep breaths will help calm your nervous system, helping it to digest the food without causing bloating or acid reflux.
How: Sit upright and take 5-10 belly breaths in through the nose and out through the mouth.
When: 10-15 minutes after eating.
Avoid:
–Lying down immediately after eating, as it can cause pressure inside the stomach and increase the chances of acid reflux.
–Shallow chest breathing or holding your breath can exacerbate bloating or gut discomfort.
4. Choose the right way to hydrate
Why: Lukewarm water can help relax the muscles involved in digestion and ease bowel movements, thus reducing the chances of bloating or gut discomfort.
How: You can have plain lukewarm water or add fennel seeds to the water and bring that to a boil. Herbal teas like peppermint or chamomile) can also aid in digestion.
When: Have it 10-15 minutes after having a meal.
Avoid:
– Drinking lukewarm water immediately after meals, as it may dilute digestive enzymes and slow down digestion.
– Having tea or coffee right after eating can hinder nutrient absorption.
– Consuming cold water may constrict blood vessels and slow the digestive process.
5. Identify emotional eating
What: An urge to finish a bucket full of ice cream when sad, reaching for a bag of chips when stressed, or devouring a chocolate bar during period cramps are all examples of emotional eating, often also called stress eating.
How: You could call yourself an emotional eater if you:
- Have an urge to eat when anxious or stressed
- Eat when not physically hungry
- Use food to calm or reward yourself
- Regularly eating until stuffed
- See food as a friend or feel safe with food
- Feel powerless or out of control around food
Why: Emotional eating mostly stems from stress, as follows:
Stress triggers cortisol (a flight or fight hormone) release
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Cortisol prompts a craving for sugary and oily foods
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Consumption of comfort foods leads to dopamine (a feel-good hormone) release
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Dopamine provides temporary relief from stress
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Emotional eaters indulge in comfort foods despite being full or not hungry.
When: When the feelings or situations that make you eat emotionally, like stress, low mood, anxiety, frustration, boredom, anger, loss, and loneliness, creep in.
Avoid:
-Negative self-talk and identify the origin of these thoughts.
-Feeling guilty for overeating.
-Judging yourself can make you fall into a guilt trap.
If you find yourself uneasy about your eating habits, seek support. Seeking help when facing difficulties is a courageous act. Book A Consultation
6. Try over-the-counter remedies
If simple home remedies are not helping, antacids and acid blockers can help with heartburn after overeating, and antidiarrheal drugs can help with diarrhea. It is important to check with your doctor to ensure you choose the right medicine for your symptoms.
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“You are what you eat” holds particularly true when your gut has to face the aftermath. Try not to overeat, but if you do, the next time, use these simple steps to restore balance and feel better, faster.
(The article is written by Dr.Subita Alagh, Senior Executive, and reviewed by Monalisa Deka, Senior Health Content Editor)
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Reference
*Ballou S, Singh P, Nee J, et al. Prevalence and Associated Factors of Bloating: Results From the Rome Foundation Global Epidemiology Study. Gastroenterology. 2023;165(3):647-655.e4. Available online from: https://pubmed.ncbi.nlm.nih.gov/37315866/