How to Debloat After Enjoying a Big Meal

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Registered dietitian Dalina Soto, RD, LDN, wants you to know that bloating after eating is completely normal and part of digestion. Bloating can also happen after overeating, or eating to the point of feeling uncomfortable (it happens!) — and that could very well happen during holiday meals.

Soto wanted to make clear that “it’s normal to eat past the point of fullness when enjoying food,” adding that you should never skip meals in “preparation” for a feast you plan on having. This can, in turn, lend itself to increased eating since you limited yourself prior.

It’s important to understand, though, that frequent painful bloating after meals could indicate a different problem. Tessa Nguyen, RD, LDN, told POPSUGAR that, as a chef and registered dietitian who works with many clients who have irritable bowel syndrome (IBS), extreme bloating is a common symptom, especially after eating “trigger foods” (aka, those high in FODMAPs). The debloating tips that follow are for people who do not have larger issues related to bloating such as IBS and who need more specific guidance in managing their diet.

When you do end up bloated after a big meal, these nine tips will help you overcome it. And, keep in mind this advice from Nguyen: the holidays, and the food that comes with them, are meant to be enjoyed, period. While you can do your best to listen to your fullness cues, if you do overeat, we’re here to help.

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