The festive season, especially in India, is a joyous time filled with many options for binging on delicious food. But while indulging in all those mouth-watering dishes, it’s easy to feel bloated and uncomfortable. You are not alone if you have asked yourself, "Why do I get so bloated at parties? " Bloating is common when we overeat, especially rich or spicy foods, which abound at festive events.
The good news is that the feast can be enjoyed without discomfort with little planning and a few smart tips.
What is Bloating?
Bloating is when the stomach is inflated, tight, or feels too full, usually due to gas or digestive problems. You may feel uncomfortable or even in pain in your belly, and it may seem like your stomach is swelling. Some common causes include overeating, consuming specific foods, or simply breathing while drinking or eating. Fizzy drinks, fatty foods, and dairy are notorious for causing bloating.
Causes of Bloating
Here are some common causes of bloating:
- Overeating
- Gas from foods like beans and fizzy drinks
- Swallowing air by eating fast or chewing gum
- Slow digestion of fatty foods
- Dairy if you're lactose intolerant
- Too much fiber
- Constipation
- Hormonal changes during your period
- Food sensitivities
- IBS
Symptoms of Bloating
Bloating can be uncomfortable, and it often comes with several noticeable symptoms. Here are some common ones:
- Abdominal fullness or tightness
- Swelling in the stomach area
- Discomfort or pain in the abdomen
- Excess gas or belching
- Cramping or aching
- Rumbling or gurgling sounds in the stomach
- Nausea
- Changes in bowel movements (like diarrhoea or constipation)
What is Period Bloating?
Period bloating is that uncomfortable, swollen feeling that 80% of women get before or during their period. Your belly might feel tight, puffy, or significantly bigger than usual, and it can be pretty uncomfortable. This happens because of changes in your body’s hormones, especially before your period starts. Your body starts holding onto more water and slows down digestion, making you feel bloated or gassy.
Causes of Period Bloating
- Hormonal fluctuations lead to water retention.
- High estrogen levels cause fluid buildup.
- Slow digestion due to low progesterone.
- Cravings for salty or sugary foods increase bloating.
- Gas buildup from slow digestion.
Symptoms of Period Bloating
- Feeling of tightness or heaviness in the abdomen.
- Swollen or puffy belly.
- Mild abdominal discomfort or cramping.
- Excess gas or flatulence.
- Constipation or changes in bowel movements.
- Swelling in other body parts like legs or face.
Why Do I Get So Bloated at Parties?
People feel bloated when their digestive system cannot digest large or heavy foods. At parties, we eat more than usual, rich foods most of the time, which includes dairy, high-fat foods, and carbonated beverages-all these may cause gas and bloating. Indeed, according to research by the International Foundation for Gastrointestinal Disorders, almost 30 percent of adults frequently feel bloated, especially after big meals.
But don't worry – you can still enjoy your food by knowing how to avoid the discomfort.
How to Avoid Bloating During Festive Feasts?
Preparation is key to avoiding bloating:
- Eat Slow: The faster you eat, the greater your chances of swallowing air, causing bloating. As much as possible, take your time eating.
- Hydrate: Drink plenty of water throughout the day, but not too much at meals because that can cause bloating. Plenty of hydration prevents bloating in most cases.
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Don't Overeat: Eat smaller portions. Go slow and take breaks so your system does not have to digest too fast and so you don’t end up having to deal with that gross feeling of being too full.
Can Indian Spices Cause Bloating?
Some Indian spices, including chili and black pepper, irritate the stomach and cause bloating. Consider softer spices like coriander and turmeric if you tend to experience this issue. Apart from flavour, these spices support digestion. According to research, turmeric enhances digestion in more than 50% of users who use the spice frequently.
What Relieves Bloating During Period?
Here are a few things that can help relieve bloating during your period:
- Drink plenty of water to reduce water retention.
- Eat smaller, more frequent meals to avoid overloading your digestive system.
- Cut down on salty foods to prevent extra water retention.
- Limit carbonated drinks to reduce gas buildup.
- Exercise regularly, even light movement like walking, can help reduce bloating.
- Herbal teas like ginger or peppermint can soothe your digestive system.
- Avoid processed foods that are high in salt and sugar.
- Use a heating pad to relax muscles and ease discomfort.
The Difference Between Holiday Bloating and Weight Gain
Holiday bloating is that uncomfortable, swollen feeling you get after indulging in too much food, especially salty or rich dishes. It’s mostly water retention or gas buildup, and it usually goes away in a day or two once your body digests everything and you return to your normal routine.
Weight gain, though, happens when you consistently eat more calories than your body burns over a period of time. It’s not something that goes away quickly like bloating—it sticks around and may need more effort, like exercise and diet changes, to lose.
Enjoy Festive Feasts Without Bloating
Festive feasts are meant to be enjoyed, but you don’t have to suffer from bloating afterwards. You can enjoy all your favourite dishes without discomfort by eating slowly, staying hydrated, and incorporating digestion-friendly spices. And if you do overeat, simple remedies like fennel seeds, ginger tea, or a light walk can help relieve bloating fast. Enjoy the celebrations and indulge mindfully!
Sources :
NCBI National Library of Medicine : Bloating and Abdominal Distension
Medical News Today :Everything you need to know about turmeric
Cleveland Clinic : Bloated Stomach
