Feeling Bloated

What does "bloated" mean to you? Puffy all over your body, like you might be from added sodium/salt? "Food baby" from high fiber or other high-volume food? Gassy? Constipated?

People use the term "bloated" for many different things. I know you may feel like you're on the edge of TMI, but all these different things have different possible explanations and remedies. If you can find a way to be frank and specific about the problem, we may be better able to help you.

Puffy all over: Try drinking a little more water. Try getting some sweat-inducing exercise.

"Food baby": Spread out eating over more time, or reduce fiber/volume (as long as you still get enough fiber for good throughput).

Gassiness: Try to figure out what the food triggers are. If you recently started eating more fiber, that can cause problems temporarily. It can help to increase fiber gradually, rather than all at once, and to eat probiotic foods alongside (yogurt, kefir, miso, kombucha, sauerkraut, that sort of thing). Gassiness can be a sign of food allergies. Use your food diary as a tool to try to figure out what problem is. Even outside allergies, particular foods or groups can be triggers. Some common ones are onions/garlic, the brassicas (cabbage, broccoli, cauliflower, brussels sprouts, etc.), dairy, and more.

Constipated: Make sure you eat enough soluble and insoluble fiber, drink enough water, get enough fats from your eating. Supplementing magnesium helps some people, exercise helps some people, probiotic foods help some people.

Food baby is a term that is new to me but I think that might be how I would describe myself after eating starchy carbs paired with a lot of liquid. It feels like it is blowing up in my stomach. It can be uncomfortable and last 90 minutes to 2 hours.

I second the eat a bit less in the one sitting. I get heartburn, gas, bloating, and that heavy food baby feeling if I eat too much. It can be healthy or unhealthy things. It doesn't matter. If you are having a hard time eating enough calories then try lower volume higher calorie foods so you can eat enough, but not feel overstuffed. I'm with @deviette on this one. Even if you serve yourself half of what you normally eat, consume about half of your plate, and check in with yourself with how you feel. Are you still hungry? Or, do you just want more? If you think you're still hungry, eat another half, and check in again. If you are not sure if you are still hungry, or just want more, stop. Put your food somewhere else, and wait 20-30 minutes and re-*kitten*. If you're stomach still feels empty, or grumbly eat more. If you're stomach feels neutral, but your brain is saying "more please" it's time to stop. Remember if you feel true hunger later you can always have a small snack.

Apparently re-a.s.s.e.s.s.s is a curse word to the mod-bot. Too funny.. Maybe if I spell it right this time? reassess? Back to the subject now..