a man attempting to button jeans over bloated stomach

How to minimize abdominal gas and bloating after meals

The fit of your waistband shouldn’t vary from between the appetizer and dessert. If your clothes start to bind after meals, here are some common-sense suggestions.

Watch your salt intake

Sodium is an essential mineral, but overdoing it can cause bloating (and many, more serious health problems). You may reach for the shaker less often, but are you aware of how your required daily allowance changes as you age? Do you know that even seemingly bland foods and (non-nutritive foods) can contain salt?


The NIH advises: “People 51 and older should reduce their sodium to 1,500 mg each day—that includes sodium added during manufacturing or cooking as well as at the table when eating. That is about 2/3 teaspoon of salt.”

Hidden sources of salt

Processed foods, such as chicken nuggets (600mg,), often contain very high levels of sodium. Cleveland Clinic says that – counterintuitively – “… sodium-rich culprits may even taste sweet.” You may reach your daily allotment at lunch: “… consider the bread, cured meats, processed cheese and condiments, and sandwiches can easily surpass 1,500 mg of sodium.”

Eat gas-producing vegetables in moderation

People who tend to experience gas and bloating often avoid veggies such as beans and cauliflower. Instead, try these cooking tips and follow recommended daily serving guidelines. Cauliflower tastes best when sautéed; steaming or boiling can make it mushy and unappetizing. You should aim for 1-1 1/2 cups of cruciferous veggies (such as cauliflower, broccoli, cabbage, kale, brussels sprouts) per week.

Is the combo the culprit?

Sometimes an individual food isn’t the source of your tummy trouble: the problem results from combining two menu options that are hard to digest.

Carbs + carbs

If you skip pizza when you’re dieting, you’re on the right track. The cheese – dairy -and bread contain a double serving of carbs.

Fruit + Protein or Starch

That quick burst of energy you get from grabbing an apple or banana usually means that your body is burning through fruit’s simple sugars. If, however, you add a starch (jelly donut or English muffin and jam), the “fruit sugar will stay [in your stomach] for too long.” The seemingly healthy breakfast of yogurt topped with fresh fruit may cause the same result.

Protein + Protein

You may opt for protein-rich meals if you have a physically demanding job, are working out, or are a new mom. Double servings of protein, such as chicken salad with beans, can be difficult to digest.

Choose fats wisely

Not all fats are created equal! Just as your body needs some sodium, it also needs a moderate amount of fat. “If bloating is a common occurrence after high fat meals, cut down on the fat.”

Dine frequently and limit your portion size

It’s easier to digest a few small meals than two or three big ones. WebMD advises: “So go for five to six small meals each day, but make sure the quantity of food and calories are proportionate to your needs. To create a daily meal plan that includes the recommended amounts of all major nutrients, visit the U.S. Department of Agriculture’s MyPlate web site.”

Foods and beverages that beat the bloat

Herbal teas

Chamomile, mint and ginger can help ease the discomfort associated with intestinal gas. Drink a cup during and after meals to help settle that tummy.

Carminative herbs

Dr. Jocker suggest you add some of the herbs pictured below to your favorite dishes, or nibble them when you’re in distress.

Healthy habits

  • Eat slowly – put your fork down between bites if you tend to rush through meals. You’re more likely to register that ‘full’ sensation and not swallow air with each bite.
  • Go for a walk after meals. Moderate exercise facilitates digestion.
  • Sip from the rim of your cup or glass, not through a straw.

Dietary supplements

Take CharcoCaps® for intestinal gas caused by a wide range of foods.

CharcoCaps® dietary supplement relieves gas and bloating FAST!*  Enjoy your favorite foods without worry! *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.


Back to blog