This blog post is based on insights from Dr. Pal Manik’s YouTube video:
Why Does My Stomach Feel Like a Balloon After Eating?
Seriously—have you ever looked six months pregnant after just one meal? You’re not alone. One out of every four people walks around feeling like their belly is about to pop. That heavy, uncomfortable pressure in your abdomen isn’t just annoying; it can ruin your entire day.
Here’s the thing: abdominal bloating isn’t something you have to live with. In fact, most cases have surprisingly simple fixes once you understand what’s actually happening inside your gut. And no, it’s not just “eating too much” or “being gassy.”
In this guide, we’re breaking down everything Dr. Pal Manik—a gastroenterologist who’s seen it all—wants you to know about gas, flatulence, and that miserable bloated feeling. We’re talking real science, practical steps, and foods that can help you digest like a pro again.
Let’s get your gut back to happy.
What Causes Abdominal Bloating? The Inside Story
Before we fix the problem, let’s understand it. Dr. Manik explains that your intestines normally hold about 200 mL of gas—roughly the size of a small juice box. This gas is mostly nitrogen, with some oxygen and methane mixed in. The nasty smell? That’s from sulfur compounds like hydrogen sulfide.
But when you’re dealing with chronic bloating, something’s gone wrong. And it’s usually one of two culprits:
The Air-Swallowing Problem
Every time you gulp down food, talk while chewing, or chug a soda, you’re swallowing air. That extra air has to go somewhere—either up as a burp or down as gas. Dr. Manik puts it simply: “When you’re eating fast, you are swallowing air as well that increases your gas problem.”
The Gut Bacteria Imbalance
This is the big one. Your digestive system is home to trillions of bacteria—some good, some bad. When the bad guys outnumber the good, they start feasting on your food before you can absorb it. This feast creates excessive gas as a byproduct. Dr. Manik calls this “post-prandial abdominal bloating” (which is just doctor-speak for “bloated after eating”).
Two main conditions cause this imbalance:
- Small Intestinal Bacterial Overgrowth (SIBO): Bad bacteria have set up camp in your small intestine where they don’t belong
- Irritable Bowel Syndrome (IBS): Your gut is super sensitive and overreacts to normal digestive processes
Warning: “Given the rapid pace environment that we are in… this has become extremely common,” Dr. Manik notes. Stress makes everything worse.
Red Flags That Scream “See a Doctor NOW”
Not all bloating is harmless. Dr. Manik stresses that certain symptoms require immediate medical attention:
- Severe abdominal pain that won’t go away
- Fever with bloating
- Persistent vomiting
- Unintentional weight loss (you’re losing pounds without trying)
- Blood in your stool
“Remember blood in stool is a red flag every time,” Dr. Manik emphasizes. One of his patients, Arami, once thought blood was just from spicy chicken. Spoiler alert: it wasn’t. Don’t make that mistake.
How to Get Rid of Gas and Bloating: Your 5-Step Action Plan
If you don’t have any red flags, you can start fixing your gut today. Dr. Manik’s approach is simple: You are what you eat, and your gas is also what you eat.
Step 1: Create a Food Diary and Spot Your Triggers
First things first—you’ve got to play detective.
For one week, write down everything you eat and drink. Then note how your belly feels 1-3 hours later. Look for patterns.
Common gas-producing culprits include:
- Beans and lentils
- Onions and garlic
- Carbonated drinks
- Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
- Some fruits like apples and prunes
For example, you might discover that every Taco Tuesday leaves you miserable, but it’s not the tacos—it’s the refried beans. Or that your “healthy” afternoon apple is actually your enemy.
One of Dr. Manik’s patients kept a chart and realized beans were the problem. “It doesn’t mean that you cannot have beans at all,” Dr. Manik explains. “It just needs a rebalance of your gut bacteria. When your bad gut bacteria comes down and your good gut bacteria goes up, you will be able to digest beans again.”
Pro tip: Start with eliminating the obvious triggers for two weeks, then reintroduce them one at a time.
Step 2: Try the Low-FODMAP Diet (Your Gut’s New Best Friend)
If avoiding obvious triggers doesn’t help, it’s time for the low-FODMAP diet. This isn’t some trendy fad—it’s scientifically proven to help with IBS and bloating.
FODMAP stands for:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- And Polyols
These are specific types of carbs that are hard to digest and feed bad bacteria. When they’re fermented in your gut, they create—you guessed it—excess gas.
High-FODMAP Foods to Limit vs. Low-FODMAP Alternatives
| Category | High-FODMAP (Avoid Initially) | Low-FODMAP (Safe Alternatives) |
| Grains | Wheat, barley, rye | Rice, oats, quinoa, corn |
| Dairy | Milk, soft cheeses, yogurt (if sensitive) | Lactose-free milk, hard cheeses |
| Fruits | Apples, pears, mangoes, watermelon (some) | Berries, citrus, bananas (unripe), grapes |
| Veggies | Onions, garlic, broccoli, cauliflower | Carrots, zucchini, spinach, potatoes |
| Sweeteners | Honey, agave, sorbitol, xylitol | Maple syrup, table sugar (small amounts) |
How to do it right:
- Eliminate all high-FODMAP foods for 2-4 weeks
- Slowly reintroduce one group at a time to see what triggers you
- Create a personalized diet that works for YOUR gut
Dr. Manik admits one patient got confused: “I asked my patient Arami to look for FODMAP, this guy is looking for non-veg restaurants in Google Maps.” Don’t be like Arami—do your research!
Step 3: Fix Constipation (Because Stuck Food = Gas)
Constipation and bloating go hand-in-hand like peanut butter and jelly—except way less enjoyable.
When your digestive system moves slowly, food sits in your gut longer, giving bacteria more time to ferment it and produce gas. The solution? Get things moving.
But be careful. Dr. Manik warns: “If you have abdominal bloating and constipation, you should be a little bit careful in terms of choosing high fiber diet because these high fiber foods can be a part of FODMAP which can worsen the symptoms.”
Better approaches:
- Psyllium husk supplements (gentle, effective fiber)
- Gradual fiber increase—don’t go from zero to hero overnight
- Movement (more on this in Step 5)
- Proper hydration (see Step 4)
For example, instead of loading up on beans and broccoli (high-FODMAP fibers), try adding small amounts of oats, chia seeds, or low-FODMAP fruits gradually.
Step 4: Hydrate Like Your Gut Depends on It (Because It Does)
“Your gut needs water,” Dr. Manik states firmly. Aim for at least 2 liters (about 8 glasses) per day.
Water helps:
- Move food through your digestive tract
- Soften stool to prevent constipation
- Support good bacteria growth
- Flush out waste and toxins
Pro tip: If you often walk toward the “water doctor” to drink water, you’re probably not drinking enough. The “water doctor” is just your kitchen sink—no appointment needed.
Step 5: Move Your Body (Yes, Exercise Actually Helps)
Dr. Manik isn’t just talking about gentle walks—though those help too. He’s talking about real movement.
“Adding some kind of resistance training will definitely help the colonic motility and also improve your good bacteria.”
How exercise helps bloating:
- Speeds up digestion (colonic motility)
- Reduces stress (which triggers IBS)
- Increases beneficial gut bacteria diversity
- Releases trapped gas naturally
Don’t give excuses. As Dr. Manik bluntly puts it: “Exercise hurts less than your ex-lover.” Even 20 minutes of walking plus some bodyweight squats or resistance band exercises can make a huge difference.
For example, try this simple routine after dinner:
- 15-minute walk
- 10 bodyweight squats
- 10 push-ups (or wall push-ups)
- Repeat 3 times
Best Foods to Beat Abdominal Bloating: Dr. Manik’s Top 4
Beyond avoiding triggers, certain foods actively help digestion. Here are Dr. Manik’s favorites:
1. Pineapple (The Protein-Buster)
Pineapple contains bromelain, an enzyme that breaks down protein and speeds up digestion. Fresh is best—canned pineapple often loses this enzyme in processing.
For example, eating a few pineapple chunks with a protein-heavy meal like steak or chicken can help you digest faster and produce less gas.
2. Watermelon (Nature’s Hydration Bomb)
With over 90% water content, watermelon supports the hydration your gut desperately needs. Plus, it’s low-FODMAP in reasonable portions.
Fun fact: “Those days people predicted the season by looking at the sun. Nowadays people are predicting the season by looking at the sales on the watermelon,” Dr. Manik jokes.
3. Berries (Fiber Without the Bloat)
Blueberries, blackberries, raspberries, and strawberries are low in carbs but high in fiber—the perfect combo for gut health. They feed good bacteria without creating excess gas.
Word of caution: One patient with acid reflux grabbed gooseberries instead and made his symptoms worse. Stick to the recommended berries!
4. Yogurt (Probiotic Powerhouse)
If you’re not lactose intolerant, yogurt is packed with probiotics—live good bacteria that help rebalance your gut. Look for labels that say “live and active cultures.”
For example, having a small bowl of plain yogurt with low-FODMAP berries can be both a treat and a treatment for your gut.
The Simplest Trick Nobody Does: Slow Down and Chew
Here’s the easiest fix that almost everyone ignores: Eat slowly and chew your food at least 32 times.
Dr. Manik emphasizes this repeatedly because it’s that important. When you eat fast, you swallow air. That air becomes gas. That gas becomes bloating.
Try this experiment: Time yourself eating your next meal. Then, for the next meal, chew each bite until it’s mush (yes, really) and see how you feel. Most people notice a dramatic difference immediately.
This one habit can reduce your gas by 30-50%, according to multiple studies. It’s free, requires no special foods, and works instantly.
When to See a Doctor: The Endoscopy Question
Dr. Manik is clear: “If you’re more than 40 or 45 years old and the symptom keeps happening despite doing all these things, it is absolutely important to go to a gastroenterologist.”
What is an Endoscopy?
An endoscopy is a procedure where a doctor puts a small camera down your throat to look at your esophagus, stomach, and upper intestine. They can take pictures and biopsies to check for serious issues like ulcers, inflammation, or even cancer.
Yes, it sounds scary. But as Dr. Manik’s friend Kumar joked after his procedure: “Am I photogenic?” The procedure is quick, usually painless with sedation, and can save your life.
Don’t wait if:
- You’re over 40 with persistent symptoms
- Diet changes haven’t helped after 4-6 weeks
- You have any red flag symptoms (weight loss, blood, severe pain)
Frequently Asked Questions [FAQs) About Abdominal Bloating
Q: Can stress really cause bloating?
A: Absolutely. Stress directly impacts your gut-brain connection, making your intestines more sensitive. This is why IBS is so common in our fast-paced world. Managing stress through exercise, meditation, or therapy can significantly reduce bloating.
Q: How long does it take for the low-FODMAP diet to work?
A: Most people notice improvement within 2-4 weeks of strict elimination. However, it’s crucial to reintroduce foods slowly to identify your specific triggers. This process typically takes 6-8 weeks total.
Q: Is it normal to feel bloated every day?
A: Occasional bloating is normal, but daily bloating is a sign something’s off. It could be SIBO, IBS, food intolerances, or constipation. If it persists more than 2-3 weeks despite dietary changes, see a doctor.
Q: Can probiotics help with gas and flatulence?
A: Yes, but not all probiotics are equal. Specific strains like Bifidobacterium and Lactobacillus have shown promise for IBS and bloating. Yogurt is a great natural source, but supplements can provide targeted strains. Always consult your doctor first.
Q: Will drinking more water make me more bloated?
A: Surprisingly, no. Proper hydration actually reduces bloating by preventing constipation and helping your body flush out excess sodium. The key is consistent intake throughout the day, not chugging large amounts at once.
Your Next Steps: From Bloated to Blissful
Let’s recap what you learned:
- Bloating is usually about—gut bacteria imbalance or swallowed air
- Watch for red flags—especially blood in stool or weight loss
- Fix your diet—start with a food diary, then try low-FODMAP if needed
- Stay hydrated—2 liters of water daily
- Move your body—resistance training helps more than you’d think
- Eat these foods—pineapple, watermelon, berries, and yogurt
- Chew slowly—32 times per bite (no joke)
- See a doctor—if you’re over 40 or nothing’s working
Your gut health is in your hands. As Dr. Manik says, “Food is the medicine. You are what you eat. Focus on what we have to eat and our gut will focus on how to keep us better.”
What food will you try eliminating first? Share your plan in the comments—let’s beat bloating together!
Credit & Call-to-Action
Dr. Pal runs Ishwariyam Trust, providing free hospice care in Madurai. If this content helped you, consider donating via the link in his video description.
This blog post is based on insights from Dr. Pal Manik’s YouTube video:
