When you eat too fast, you swallow more air, and that air gets trapped in your digestive system. It also gives your body less time to activate digestion properly.

Try this:
Slow down. Sit to eat when you can. Chew thoroughly and pause between bites. It’s not always easy, but even one mindful meal a day helps.

Sparkling water, soft drinks, and even kombucha can add extra gas into your system. If you're already bloated, these can make things worse, especially if you’re sipping them alongside meals.

Try this instead:
Herbal teas like peppermint or chamomile, or still water with lemon or cucumber for flavour.

Simple carbs like white bread, biscuits, and crackers can ferment in the gut, particularly when digestion is already slower than usual. That fermentation = more gas and bloating.

Shift gently toward:
Wholegrain options, balanced snacks with protein or fat, and snacks that leave you feeling more stable and less foggy.

Big meals require more digestive effort. When your system is already slowed by hormones, this can leave you feeling uncomfortably full for hours.

Instead:
Break meals into smaller, more frequent ones across the day. Think three light meals and two snacks, rather than a heavy lunch or dinner.

It might feel tempting to rest after a meal, but lying flat slows digestion and increases the chance of bloating or reflux.

Better option:
Stay upright for 20–30 minutes after eating. A gentle walk or light stretching can also help move things along.