Why do I feel bloated after a meal?

Post-meal bloating can result from a number of different things, and while generally not serious, it can be uncomfortable. Identifying the reason why you’re getting bloated after eating can help you take the right steps to resolve the issue.

Here are some of the most common reasons why you might experience post-meal bloating.

Overeating

Consuming large portions of food in one sitting can put pressure on your stomach and digestive system, leading to bloating and discomfort. Although it's okay to treat yourself to larger portions or seconds if you're particularly hungry, it's often better to spread your food intake out throughout the day to ease the pressure off your digestive system.

Swallowing excessive amounts of air

When you eat or drink too quickly or talk while you’re eating, it can cause you to swallow excessive amounts of air. This air can accumulate in your digestive system and cause bloating.

Consuming gassy foods

Certain foods produce a lot of gas when your gut bacteria ferment them inside your lower digestive tract. These foods include cruciferous vegetables, fermented foods, beans, legumes, protein powder and carbonated drinks.

Food intolerances

You could have difficulty digesting certain foods due to intolerances or sensitivities. Lactose intolerance, gluten intolerance (celiac disease or non-celiac gluten sensitivity), and fructose malabsorption are common causes of bloating. If you have an intolerance or sensitivity, it’s best to seek professional advice from a licensed dietitian, nutritionist or doctor.

Digestive disorders

Common digestive issues include irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), gastroesophageal reflux disease (GERD), gastroparesis, exocrine pancreatic insufficiency (EPI), and gut dysbiosis. These conditions can cause food to be digested more slowly, causing bloating and excess gas.

If bloating persists, or becomes worse, consult your healthcare provider.