Fast overeating and greasy foods can cause bloating.
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It is normal that after a meal in excess you may feel bloated, heavy, gassy and very uncomfortable. Especially if you consumed a lot of fat, carbonated drinks, and ate too fast. What to do to reduce the discomfort after a binge?
Don’t go to bed
If you go to bed with a full stomach, food can rise again and cause heartburn. Going to bed can slow digestion and make gastroesophageal reflux (GERD) worse. According to Mayo Clinic, the common symptom of GERD is a burning sensation in the chest (heartburn),
Burping a little can give you some relief by expelling some of the gas. The Gas in the digestive tract can cause inflammation and sometimes abdominal pain. Swallowed air, which does not leave your stomach when you burp, moves into your intestine and comes out as flatulence.
According to National Institute of Diabetes and Digestive and Kidney Diseases, you can have more gas in your digestive tract if you swallow a lot of air when you eat or consume certain foods or drinks, including soft drinks.
Walk a little
Walking a bit after eating can reduce gas build-up, which contributes to bloating. Walking can also help you empty your stomach faster. Medical News Today.
After about 3 or 4 hours you can do more exercise if you want to burn part of the extra calories you ate, revive your metabolism and prevent constipation.
Avoiding future binges
If you have overindulged, you may want to avoid doing it at your next meal. If you still have plenty of tasty food, divide it into individual servings.
If you ate out, try not to bring more temptations that you will not be able to resist. Plan your meals and prepare them in advance.
In the future, eat slowly, chew your food well, this will help you feel satisfied without overeating. Penn Medicine explains that it takes 20 minutes for the brain to register fullness.
Eating too fast doesn’t just make you overeat, eating and drinking too fast you swallow more air and with it you have more gases, causing you to feel pressure and bloating after eating. Cutting your food into smaller pieces and using a smaller spoon will help you eat more slowly.
Drink water before and during your meal. Water also helps bulk up your meals and help you feel full. It is also necessary to avoid constipation.
Limit carbonated drinks. Soda, beer, and other carbonated drinks have carbon dioxide gas. These drinks can cause bloating in your gut.
Avoid excess salt. Consuming too much salt will cause water retention, which can lead to bloating.
Avoid excess fat. Foods with unhealthy fats such as fried foods slow down digestion.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.