Why do I get bloated after eating salad?

Dehydration

Salads are often rich in fiber and very healthy. However, if you do not drink enough water, your body will have difficulty digesting and you will easily experience bloating. Soluble fiber absorbs water to create gel that softens stools, while insoluble fiber increases stool volume, helping the intestines function smoothly. When the body lacks water, the colon absorbs more water from the stool, leading to constipation and discomfort. Drink enough water when eating salads and throughout the day to reduce the risk of bloating and constipation.

Increase fiber intake suddenly

Eating large amounts of salad in one meal or during the day can cause bloating and discomfort. The cause is due to intestinal bacteria fermenting undigested fiber, increasing gas production. To limit this condition, you should add fiber regularly and slowly to your diet. Start with a small amount in the first meals, then increase by 3-5 g after a few days until your body’s needs are met. This method helps the intestinal microflora adapt and digestion is more stable.

Ingredients that are high in FODMAPs

Some salad ingredients like onions, raisins and avocados are high in fermentable carbohydrates, called FODMAPs. These compounds are not fully absorbed in the small intestine and move into the large intestine, where bacteria ferment them, causing gas and bloating. To reduce this condition, you should eat small portions of salad or choose other vegetables and tubers to replace foods rich in FODMAPs. You can also replace dried fruit with fresh berries or limit avocado consumption to less than 1/8 of a fruit to reduce bloating and improve digestion when eating salad.

Sauces contain substances that cause flatulence

Some sauces contain sugar alcohols such as sorbitol, xylitol or erythritol which can cause bloating. These compounds are not completely absorbed in the small intestine but go straight into the colon, where bacteria ferment to create gas, leading to bloating and sometimes diarrhea. Milk-based sauces can also cause bloating in people who are lactose intolerant.

Eating too fast

Eating quickly can lead to bloating due to the increased amount of air swallowed during eating. This process is called aerophagia and can easily lead to bloating. Eating slowly and chewing thoroughly during meals helps reduce the amount of air swallowed, giving the digestive system time to function better.