Around one in three people experience occasional bloating at any given time, and for people who may be likely to overindulge on special occasions the number may go higher. It's not unusual to feel bloated when we overeat, but if we are feeling bloated after a regular meal, it may be helpful to consider what we are (and aren't) eating.

Food and Drinks That Can Affect Our Digestive System

Certain foods and beverages can contribute to bloating and other digestive problems, especially for people with food sensitivities. Limiting these foods may help to reduce occasional discomfort. Potential problem foods include soda and other carbonated beverages, legumes, cruciferous vegetables, grains, dairy products (for those who are lactose intolerant), beer, and garlic.

Gut-Friendly Foods

• Avocados are highly nutritious and are rich in potassium, a mineral that helps with healthy fluid balance. The fiber in avocados moves slowly through the digestive tract and supports regularity.
• Yogurt is a terrific source of probiotics, beneficial bacteria that play a key role in gut health. Fermented foods like sauerkraut, kimchi, pickles, and kombucha are also great sources of probiotics. Probiotics introduce beneficial microbes to support a healthy microbiome and are important for supporting healthy digestion.
• Berries are loaded with antioxidants, flavonoids, and fiber. Increasing fiber can enhance gut health and support regularity.
• Ginger is an herb known for its ability to soothe our digestive tract. Ginger is an herb commonly taken as a supplement to support digestion. Taking a ginger supplement, eating pickled sushi ginger or having ginger tea at mealtime could speed up stomach emptying to prevent post-holiday meal bloating and feelings of fullness.
• Asparagus is a great source of fiber that contains inulin, a prebiotic fiber that supports a healthy microbiome. Inulin promotes gut health and supports regularity, which may help ease occasional bloating.
• Pineapple is a tropical fruit with plenty of vitamin C, manganese, and B vitamins in every serving. Pineapple also contains bromelain, an enzyme that has long been used in traditional medicine for digestive health.
• Turmeric is often used to season curries, soups, and side dishes. It contains a compound called curcumin, which has been studied extensively for many health benefits, including supportive digestive health.
• Apples are a fruit that contains water, and apples are rich in potassium, which supports a healthy fluid balance and helps us stay hydrated. Apples provide a soluble fiber called pectin, which can help protect our gut microbiome and support digestion.
• Closely related to vegetables like celery and parsley, fennel is known for its distinctive licorice-like flavor and ability to support digestion. Chewing fennel seeds after a meal can be beneficial. 

Supplements for Additional Digestive Support

• Digestive enzymes help break down the nutrients in foods into smaller compounds to promote proper digestion. Although our body produces digestive enzymes naturally, using a digestive enzyme supplement may help.
• L Glutamine powder can help to boost digestion and support a healthy microbiome. L Glutamine is the primary fuel for the small intestine, making the cells there more efficient at absorbing nutrients from our meals.
• A fiber supplement can be helpful too for promoting regularity and healthy bowel movement. 
• Probiotic supplements can help with occasional digestive discomfort and support a healthy gastrointestinal tract.
• Light exercise, such as a walk, after eating also may help us feel better quickly.