The most common causes of stomach bloating after a meal are overeating, eating rich and fatty foods, and eating too quickly, according to WebMD. Swallowing too much air also causes bloating and gas.
Ten percent of Americans claim they regularly suffer from bloating and gassiness, reports WebMD. Changes to diet and eating habits reduce this risk.
It takes up to 20 minutes for the belly to tell the brain that it's full, so eating slowly helps reduce bloating.
Avoid foods that are difficult to digest, such as beans, lentils, Brussels sprouts, cabbage, prunes and apricots, recommends WebMD. They contain sugars and starches that may cause gas and bloating. Avoiding fatty foods also helps, because fats take longer to digest, making the stomach feel full longer.
Dairy products and whole grains can also cause bloating. Drinking lots of water with high-fiber foods reduces bloating, because the water absorbs the fiber and helps move the contents through the intestines, according to WebMD.
A buildup of gas in the abdomen caused by swallowed air also causes temporary bloating and discomfort, states WebMD. Avoid drinking through a straw, chewing gum or drinking carbonated beverages to reduce the risk. Breathing and relaxation exercises can also help.