Have you ever eaten a meal and then noted that you feel bloated?
The causes of bloating are multifactorial and complex. Bloating can also mean different things to different people; bloating can be due to pressure, gas, or normal distention after eating.
However, one of the most common contributors to bloating is loading up on voluminous insoluble fibers. This is often the case among people who are eating what is normally thought of as healthy: big salads! While raw vegetable salads (that might include items such as kale, bell peppers, nuts, and seeds) are very nutritious, they are also high in insoluble fibers. These voluminous plant fibers can be hard to break down and can contribute to upper abdominal bloating (above the belly button).
Many of these plant fibers are also high in FODMAPs, types of fermentable carbohydrates. When these carbohydrates make it down to your large intestine, bacteria ferment them. While this fermentation is a healthy process, it can lead to bloating in sensitive individuals.
For people who find that consuming large amounts of raw vegetables contributes to uncomfortable bloating, it can be helpful to swap raw vegetables for cooked vegetables, smoothies, or vegetable soups, which may be easier to digest. It may also help to start low and slow, eating smaller portions slowly and chewing thoroughly to aid in the digestion process. It is also important to include adequate fluid if you are eating high fiber meals.
Remember that stomach extension after eating is a normal part of the digestive process. It is when this becomes uncomfortable that you may want to take a look at the causes.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/
