A dietitian’s tips to deal with bloating

It doesn't have to be like this.

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Today's Ingredients No, you're definitely not the only one who often feels bloated after you eat. Eating a large meal, eating gas-producing foods, and swallowing air are some common causes of that irksome bloating. And one thing's for sure: It never feels good. Below, one of Healthline's registered dietitians gives quick tips for how to ease the full, tight, and swollen feeling in your tummy after a meal. But first, some recommendations from our editors: Food to enjoy: This quick chickpea, tomato, and feta salad recipe News to know: The impressive benefits of combining garlic and ginger Exercises to try: 20 cardio moves to do at home with minimal equipment Happy eating, Ginger Wojcik Newsletter Editor, Healthline   Written by Ginger Wojcik December 7, 2023 • 3 min read Let's Ask the Dietitian Q: What can I eat or drink after a meal to feel less bloated? A: Actually, eating or drinking something after a meal to help ease bloating may make things worse by adding to that overstuffed feeling. Imagine filling a cup full with water and then trying to add more to it — that might result in spillover! (If you really want to try something, there's little harm in sipping on a digestion-friendly tea such as peppermint, ginger, or fennel.) Your best bet? Take a walk! This actually has numerous health and digestion benefits beyond just beating the bloat. It may also be helpful to limit your consumption of foods that cause bloating, eat more slowly, and eat smaller portions. Here are some other tips to work into your diet to banish bloating: Aim for plain water over carbonated or sugary drinks. Add one more serving of fiber to your day (adding too much too quickly can cause discomfort). Eat a variety of fiber-filled foods to help boost good bacteria in your gut. Mohini Bhakta, Registered Dietitian Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) Great finds Pack it up!       Stasher Bag Bundle 6 Pack Introducing my default Christmas gift. Easily washable and all but indestructible, these silicone food storage bags have become a cult favorite with the waste-reduction crowd. If you're ready to stop feeling a little pang of guilt every time you toss a zip-top bag in the trash, you might be ready to join the Stasher revolution and splurge on this 6-pack. Shop now Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health.       the takeout What we're digesting ☀️ Everything you need to know about vitamin D. Are you getting enough of the sunshine vitamin? 💪 How to add more lean protein to your diet. Plus, why you should aim to consume a variety of sources. 🏃 9 ways to increase the "good" kind of cholesterol. Diet is a big part of it, but there are other factors at play too. 🍲 How to create a healthier soul food plate without abandoning its rich heritage. Yes, it can be done! Thanks for reading, friends! And happy birthday to Dave and Chelsea, two of my all-time favorite humans. Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by long walks.

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