6 Scientifically Proven Solutions to Fix Post-Lunch Bloating
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Time to read 6 min
Introduction
It’s 3 P.M. You’ve got one more meeting to push through, but instead of focusing on the agenda, all you can think about is how tight your waistband feels and whether anyone else can hear your stomach groaning.
But suffering with painful bloating and gas at 3 P.M. every day? You're not alone.
Millions suffer from unwanted after-lunch bloating with all-too-common symptoms such as a distended stomach, stuck gas, and stomach pain.
Afternoon gas is the universal digestive complaint for all.
In finding the root cause for post-lunch bloating and integrating evidence-based strategies, you are in the best position to address gas, stop the anguish, and uphold digestive health.
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What Causes Afternoon Bloating and Gas?
Afternoon gas is the accumulation of air and fermented gases inside your body. This is the cause for crampy bloating, pressing within the abdominal region, and the never-wanting-to-stop-full feel. Digestive stress at the post-lunch hour is quite typical and more so when you:
- Eat too fast with few chews. You eat too fast and breathe in too much air and attain digestive system functioning too laborously.
- Eating gas-producing FODMAP foods (breakdownable carbohydrates in beans, onions, garlic, wheat, or milk) that, when broken down, release more gas.
- Sit down after meals. Poor exercise severely delays digestion and prevents natural belching.
- Chew sugar-free gum that has sorbitol and other alcohols with sugar in them and introduces air and ferments.
- Have experienced digestive issues like IBS, SIBO, or food intolerance that render you prone to bloating and gas.
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6 Proven Methods for Bloating and Afternoon Relief
1. Increase Post-Meal Activity
Prolonged sitting subsequent to meals severely hampers digestion and gas removal. Without movement, the digestive transit becomes drastically reduced, and the gases from fermentation build up within your intestines. By mid-afternoon, the gas trapped in your intestines causes bloating, cramping, and discomfort that cannot be ignored.
Quick Fix: Intersperse short 2-5 minute walks after meals and every hour at mid-afternoon. Peristalsis (muscle contractions in the bowel) which assist in mobilizing the gas through your system for elimination get stimulated by the immediate action.
2. Practice Mindful Eating Habits
Digestion should start at your mouth with the work of the enzyme and the grinding mechanically. Good chews release salivary amylase that starts the breakdown of the carbohydrates. You're not merely downing more air while eating the fastest you possibly can, you're putting more stress on the stomach with the breakdown of the large pieces and causing improper breakdown and overproduction of the gas.
It is one of the main causes of that mid-day bloating and after-lunch feeling of fullness.
Quick Solution: Set down your utensils between meals and chew each bite slowly (15-20 chews) before taking a drink. This is one simple mindful eating strategy shown by studies to cut post-meal bloating by an average of 50%.
3. Enhance Your Hydration Strategy
Dehydration is an underrecognized and ubiquitous cause of GI distress and postprandial gas. As the body dehydrates, the gut pulls more water back, so the stool is firmer, transit time is slowed, and the gas becomes trapped. This gas-producing dehydration vicious cycle is so little understood for what it is by most individuals.
Quick Fix: Drink 8-10 ounces of water approximately 30 minutes before meals and sip small amount while eating. Avoid taking sizeable amount eating because this is actually weakening digestive enzymes and incapacitating the body as far as proper digestive processes are involved.
Science-based digestive support supplements also assist in balancing gut motility and hydration so the gas is never held back throughout the day. Find science-based digestive support products made for your specific requirements.
4. Use Natural Anti-Bloating Solutions
Ginger and peppermint contain bioactive compounds with the excellent scientific proof that augment digestive functions. Scientific proof states that ginger can speed up gastric emptying by up to 25% and reduce inflammation in the intestines, while peppermint oil relaxes the stomach muscles and provides relief for trapped gas. Natural treatments offer temporary and cumulative relief for digestive comfort.
Fast Fix: Make fresh tea with fresh ginger by slicing 1 inch of ginger root and steeping 10 minutes in boiling water, or have a quality peppermint tea with meals. For extra strength, look at enteric-coated peppermint oil capsules that release in your intestines.
5. Select Specific Probiotic Strains
Research indicates that selected strains for probiotics lower symptoms for bloating and gas considerably by altering the trends for gut fermentation and inflammation.
Not every probiotic will help with bloating - the choice of strain is important. Clasien's Gas-Relief Probiotic Formula includes clinically-researched strains such as Lactobacillus plantarum 299v and Bifidobacterium lactis HN019 specifically shown to decrease bloating and enhance overall digestive comfort.
Rapid Solution: Whereas other probiotics use general terms, this research-based digestive quiz identifies the particular strains of probiotics that precisely fix your own gas and bloating patterns by pairing them with your symptoms and triggers.
6. Do Diaphragmatic Breathing Exercises
The gut-brain axis influences gastrointestinal activity and gas patterns strongly. Scientific studies clarify that stress and rate breathing stimulate your sympathetic ("fight-or-flight") system, which inhibits intestinal activity and digestive motility. Conversely, diaphragmatic breathing stimulates your parasympathetic ("rest-and-digest") system, which stimulates secretion of digestive enzymes and intestinal motility and natural gas release.
Quick Fix: During meals, practice 5 minutes' deep tummy breathing with the tips of one hand on your chest and the other on your tummy taking slow, deep breaths so your tummy rises more than your chest. There are scientific papers that prove that this exercise might relieve symptoms of trapped gas and bloating pain right away.
More Digestive Health Resources!
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Determine Your Personal Digestive Support System — Our research-based questionnaire develops personalized digestive care programs with specific supplements, dietary modifications, and professionally created instruments specifically designed to manage your unique symptoms of bloating and precipitating symptoms.
Tip: Spread fiber-rich foods throughout the day instead of only in one meal to minimize digestive discomfort. Always pair fiber with adequate water intake.
Struggling with Constipation, Heartburn or Bloating? Checkout our other blogs too!
In a Nutshell - Overcoming Occasional Bloating
If persistent post-lunch bloating and gas are disrupting your ease and work output, you're among the millions who suffer with this typical digestive symptom. The good news: Afternoon gas is dramatically amenable to well-conceived remedies. With the application of these evidence-based strategies and the implementation of customized digestive assistance, you can achieve significant symptom reduction for bloating and gas within days.
Clinically-verified digestive wellness formulations created specifically for your personal symptoms, diet plan, and life conditions with a system of digestive wellness, therapeutic grade supplements, and clinically-supported tools made specifically for your body's unique requirements.
Fill out our complete digestive questionnaire and get your individualized advice and begin on the path to long-term digestive relief. Get tested. Receive your customized plan. Then savor easy digestion day and night. * Start Your 2-Minute Digestive Test
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This article and its contents have been medically reviewed by Aditya Jain (MD at Harvard Medical School and Op-Ed Fellow at Doximity).
