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If you’ve ever struggled to button up your pants after a meal, you know what it’s like to be bloated. Most often, bloating is harmless and common, though it can be uncomfortable and difficult to deal with if it happens often.
There are a lot of reasons why this can happen.Sneaky causes of belly bloatinclude drinking carbonated beverages, using a straw and chewing gum. So it’s strange that social media influencers pathologize bloating. “These videos on TikTok and IG that talk about getting rid of your bloat and what a flat stomach should look like are misleading,” saysLiz McMahon, M.P.H., RDN, a Philadelphia-based registered dietitian nutritionist who specializes in gut health. Perhaps the biggest misconception is that you should never have bloating, says McMahon.
It happens! And while many things can contribute to bloat, we’re focusing on one. The No. 1 habit to break to combat bloating is eating too fast, and here’s what experts have to say about it.
Related:Why Bloating Can Be Normal and Healthy, According to a Dietitian
How Eating Too Fast Causes Bloating
Here are the top three ways being a speed eater brings about bloating.
You’re Gulping Air
Whether you’re rushing through your lunch break to hop on a Zoom call or you’re wolfing down a snack while running errands, your eating speed may be the reason for your belly bloat. “When you eat too quickly, you end up swallowing a lot of air, which can travel down to the intestines and cause bloating,” says VenHuizen.
You’re Eating Larger Meals
Eating fast also overrides fullness signals, as it takes a while for your brain to get the message that you’re satiated and ready to stop eating, says VenHuizen. Therefore, it’s easier to overeat when you’re eating fast. In addition, larger amounts of food take longer to digest, which may cause more bloating, she explains.
You’re Also Stressed
Dashing through your dinner can be a result of stress—or even cause it—which may have its own effects on bloating. “When your body is in a state of stress, the vagus nerve cannot send the messages to the gut to digest properly,” saysMarcie Vaske, M.S., a gut-health licensed nutritionist with Oswald Digestive Clinic, a virtual practice. When you’re full and stressed, your digestive system kicks into overdrive, which can also cause your belly to bloat, she says.
5 Tips to Slow Down to Relieve Bloating
If you notice that you’re a speed eater, there are things you can do to slow your pace. “When it comes to bloating, it’s not just about what you eat, but how,” saysKaytee Hadley, M.S., RDN, a gut health expert in Richmond, Virginia. Bring some calm to your bloating woes with these five tips:
When to Seek Help for Chronic Bloating
Related:5 Foods That Could Be Making You Gassy, According to a Dietitian
The Bottom Line
Eating food quickly is the No. 1 habit to break if you often feel bloated. Speeding through meals and snacks increases the amount of air you consume, raises the risk of overeating, and can be stressful on your digestive system—all of which can contribute to discomfort and pain. By eating more mindfully and chewing food completely, you can walk away feeling better than ever.
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