There is something very ritualistic about going out to eat at a restaurant. Often a place of gathering and connection, restaurants offer a neutral space that allows us to gather and enjoy each other’s company while enjoying a delicious meal without the effort of cooking or cleaning. But as much as we love going out to dinner, it often makes us feel the need to unbutton our pants on the way home, thanks to the inevitable post-meal bloating we experience.
In this article, we explain why bloating occurs when dining out, how to combat it, and what tips and tricks you can use when browsing the menu for a less “bloated” experience.
Does eating out cause bloating?
While we can experience bloating while eating both at home and at our favorite restaurants, dining out is more likely to cause bloating. “Some of the main culprits of bloating when dining out include swallowing too much air when chewing your food.” Brittany Werner, MS, RDN, LDNtraining director Working against gravity Tell us. “This often happens when you eat too quickly or don’t chew your food properly before swallowing it.” Swallowing air or not fully chewing food occurs more frequently when eating out because we often enjoy meals with family, friends and colleagues and can therefore become distracted while eating. “If you’re distracted, talking, and not fully focused on eating, you’re more likely to speed up eating and increase the amount of air you inhale, which increases the risk of bloating,” adds Werner.
Socializing while eating isn’t the only reason some people are more likely to experience bloating while dining out. In addition to a lack of mindful eating, Werner says dining out can result in overeating, which can also trigger symptoms of bloating, including discomfort and expansion of the stomach area. And some of the foods on the menu can also cause bloating in many people. “Foods high in sugar or saturated fat or known gas producers such as cruciferous vegetables, beans and dairy products are the main culprits,” says Werner.
How can you bloat less when you go out to eat?
Dining out can cause bloating, but it’s entirely possible to go out to eat at your favorite restaurant without suffering digestive discomfort. Follow These Expert-Approved Tips to Reduce Bloating While Eating at a Restaurant and at home.
Practice mindful eating
When going out to dinner, it can be a little It is difficult to eat in complete silence and avoid the inevitable consumption of air that Werner mentioned. However, it is still possible to eat more mindfully and decrease the chances of bloating as a result. Consider taking a bite while someone else is talking so he can chew while he listens and then join the conversation once he swallows the food. Also, try to eat slowly and chew food completely before swallowing to promote optimal digestion.
Serving Sizes
According to Werner, portion sizes are a common reason why people experience stomach bloating when dining out. And, thanks to the larger portions often served in restaurants, we are sometimes prone to overeating, which can lead to stomach bloating. “To play it safe and avoid the risk of feeling bloated, try to avoid large portions,” says Werner. One of the easiest ways to do this is to split appetizers and main dishes with someone else. If you’re alone or don’t want to share, you can also grab a side dish and serve a similar portion to what you would eat at home, then order a box so everyone else has the leftovers. . If the menu allows it, you can also order some sides instead of a large main dish.
Play it safe
When ordering, Werner also recommends “eating foods that you know will work well for your stomach.” This is especially important if you have any known sensitivities or intolerances, as consuming foods that are not compatible with your stomach can lead to bloating and other digestive problems. “This is not the time to try new foods or foods that haven’t worked well for you in the past,” adds Werner.
Avoid foods that cause gas
If you’re worried about stomach bloating, it’s also worth avoiding gas-inducing foods, which can often lead to bloating and other digestive discomfort. “Stay away from large amounts of beans and raw cruciferous vegetables like broccoli and cauliflower,” says Werner.
eat light swell less
As much as we want to indulge when we eat out, Werner recommends trying to opt for lighter options if you’re worried about bloating, since restaurant meals are often fattier than homemade versions. “This will save you grams of fat and help reduce any possible gastrointestinal discomfort from bloating after meals,” he explains. That said, you can always make adjustments to your menu selection to make it a less crowded option. “Some examples might be opting for the grilled version of your protein instead of the fried version, putting salad dressing on the side, or omitting the cheese on your salad or burger,” explains Werner.
If you want to try a product with higher fat or added sugars, Werner recommends consuming smaller portions and taking the rest home or sharing it with the table to split (and ultimately, consuming less of that heavy product). food).
Keep hydrated
Drinking plenty of water throughout the day is vital for proper digestion and, according to Werner, can reduce the risk of constipation, which can often lead to bloating. While it’s important to drink water throughout the day, don’t forget water at dinner and be sure to hydrate before and after your meal.
Avoid carbonated drinks
While dining out, we may be more inclined to order carbonated drinks, such as soda, mineral water, champagne, or beer. If you want to avoid bloating while dining out, it’s best to keep these drinks off the table, as they can create extra air (similar to swallowing air while talking and chewing) and therefore lead to bloating.
Take a digestive enzyme
If you’re worried about bloating while dining out and want a little extra support to avoid discomfort, consider taking a digestive enzyme like HUM Nutrition’s Flatter Me supplement. This digestion supplement contains 18 full-spectrum digestive enzymes, plus mint, ginger, and fennel seeds, and is specifically formulated to promote healthy digestion while minimizing bloating symptoms. We love this supplement because it’s also very easy to incorporate into your dinner plans – all you have to do is take one capsule before your meal.
The puffy conclusion (less)
Swelling may occur anywhere—But it’s more likely to happen while you’re dining at a restaurant. And, while some of the menu items may be to blame (especially since restaurant food tends to be heavier than food at home), it’s actually the social aspect of dining out that can cause discomfort. digestive. When we eat while meeting friends, we are often too distracted to practice mindful eating and, as a result, we may not finish chewing our food before swallowing it. On top of that, talking can result in a lot of air consumption, and all that air ends up in our body, causing bloating. However, spending a big night on the town is entirely possible without the risk of bloating creeping into your meals. With some expert-approved tips to reduce bloating (and some help from digestive enzyme supplements like HUM Nutrition Flatter Me), you can go out to dinner without digestive discomfort.
