How I Manage Bloatedness and Heartburn Feeling While Eating My Fav. Foods
If you’ve ever felt like your stomach is a ticking time bomb—just waiting to explode with bloating, heartburn feeling, or general discomfort—you’re not alone.
I’ve been there, stuck in a cycle of heartburn feeling after eating a meal, that felt like a fire-breathing dragon had settled in my chest, a bloated stomach that felt like I’d swallowed an inflatable beach ball, and constant digestive issues that left me wondering if my gut was rebelling against me.
Living in Singapore, with its bustling food scene, high-stress lifestyles, and hectic work schedules, I know firsthand how challenging it can be to deal with stomach and gut problems.
In this article, I’ll share how I overcame my digestive struggles, including persistent heartburn feeling, bloating, and gut discomfort.
I’ll share a mix of practical tips, personal experiences, supplements I tried before, and even home remedies that helped me regain control over my health.
My Gut Health Journey: From Persistent Heartburn to Healing
I've had a series of heartburn feeling and gastric attack since I was a teenager. After seeing a specialist, I was given Omeprazole-on a long term basis..like for a-few-years-kind-of-long.
I stopped taking it daily after realizing I could manage better through lifestyle changes. Before that, my mornings always start with a burning sensation in my chest, and I lived in fear of the next meal.
It wasn’t just the heartburn feeling that threw me off balance. I had a painful bloated stomach that made it feel like I’d eaten a whole large pizza with cheesy crust when I’d barely nibbled on a sandwich.
Over time, I realised that ignoring these issues was like trying to ignore the elephant in the room (who, by the way, was very good at sitting on my stomach).
It was about a few months back, and I was battling heartburn like a warrior facing an enemy I couldn’t quite defeat.
It Was Persistent Than Ever Before
No matter what I ate, I felt like my stomach was constantly throwing a tantrum.
Like I said, I've had the occasional bout of acid reflux before (since 2005 actually), but this time it was different—persistent, heartburn feeling, and as if I had a volcano of stomach acid waiting to erupt.
Usually, a few ml of Gaviscon double action and Omeprazole would suffice. This time, I knew it was a different boss fight. The kind that you're not prepared to fight and you have no more potions left.
The terrifying feeling of suffocation, the sharp pain, bitter taste of stomach acid flooding my throat that kept jolting me awake, making me panicked as I struggled to breathe.
One day I told myself that something had to change.
The Role of Diet in Fixing Stomach and Gut Problems
Food is both our ally and our enemy when it comes to gut health.
Before I made any significant changes, I ate like a typical busy Singaporean—nasi lemak or prata for breakfast, hawker centre meals for lunch, and whatever was quick and easy for dinner.
The problem? My digestive system didn’t appreciate the spice-laden, high-fat, and often late-night meals I threw at it.
Addressing Bloating and Painful Stomach Issues
Bloating was another pesky problem. It wasn’t just uncomfortable—it was painful.
My stomach often felt like it was about to pop and breathing seem harder. I’d look like I was in my third trimester, and let’s just say I wasn’t expecting any babies.
I realised that bloating wasn’t just about what I was eating; it was also about how I was eating.
How I tackled bloatedness
Slowing Down While Eating
You’ve probably heard it a million times, but slowing down while eating works. When I used to rush through meals, I didn’t just consume food—I swallowed air along with it, which made me feel even more bloated.
A few changes helped me eat more mindfully:
Taking smaller bites: Instead of stuffing my mouth, I focused on cutting my food into smaller portions.
Chewing thoroughly: I aimed for at least 20–30 chews per bite before swallowing. This helped break down food properly, making digestion smoother.
Putting down my utensils between bites: It stopped me from shoveling in food too quickly.
Another unexpected benefit? Eating slower made me feel fuller with less food, which helped with portion control!
Avoiding Carbonated Drinks
A classic mistake I used to make was indulging in fizzy drinks. They were refreshing, but they left me feeling like I had a balloon inside my stomach.
Instead, I made small swaps that helped reduce bloating:
Switching to infused water: Lemon, cucumber, or mint water gave me that refreshing feel without the gas buildup.
Opting for herbal teas: Peppermint or chamomile tea became my go-to when I craved something different.
Home Remedies for Bloating
When I felt heavy and bloated, I turned to natural remedies instead of over-the-counter meds. My favourite? A mug of warm honey ginger tea.
Ginger is well-known for its digestive benefits, and honey helps soothe the stomach. Other remedies I found useful:
Fennel seeds: I chewed on a few after meals to help with digestion.
Warm honey water in the morning: It kick-started my digestion and reduced bloating throughout the day.
Light movement: A short walk after eating (even 5–10 minutes) helped get things moving in my gut.
Managing Food Choices
Certain foods made bloating worse for me, and identifying them was a game-changer.
Reducing processed foods: Packaged snacks and artificial sweeteners caused unnecessary bloating.
Being mindful of dairy: I noticed I felt bloated after consuming too much milk, so I swapped it for lactose-free alternatives like almond or oat milk.
Increasing fibre gradually: I used to load up on fibre-rich foods too quickly, which made bloating worse. Instead, I increased my intake slowly to let my body adjust.
Stress & Bloating Connection
I realised stress wasn’t just messing with my mind—it affected my digestion too. When I was anxious, my gut felt tighter, and bloating got worse.
Things that helped:
Deep breathing before meals: A few slow breaths before eating helped relax my digestive system.
Prioritising sleep: Poor sleep made bloating worse, so I aimed for 7–8 hours a night.
GERD and Heartburn Feeling: What Worked for Me
Bloating was another pesky problem. It wasn’t just uncomfortable—it was painful.
My stomach often felt like it was about to pop and breathing seem harder. I’d look like I was in my third trimester, and let’s just say I wasn’t expecting any babies.
I realised that bloating wasn’t just about what I was eating; it was also about how I was eating.
How I Tackled GERD/Heartburn Feeling
Eating Smaller, More Frequent Meals: GERD and heartburn thrive when the stomach is overloaded. By eating smaller meals more frequently, I reduced the pressure on my stomach and allowed it to digest food more easily.
Cutting down on spicy food: I reduced my intake of chili-based dishes and opted for milder seasonings like herbs and turmeric.
Limiting fatty meals: Heavy, oily foods took longer to digest, increasing acid reflux. Switching to leaner protein sources like grilled chicken or fish made a difference.
Being mindful of tomatoes and onions: Tomato-based sauces and raw onions worsened my symptoms, so I either reduced portion sizes or swapped them for gentler alternatives like roasted bell peppers.
No Eating Late at Night: This one was tough. I’m a night owl, and late-night snacks were my guilty pleasure. But eating too late put me at a higher risk of reflux, so I started cutting off food intake at least 2-3 hours before bed.
Go decaf or drink non-caffeinated Drinks: I consider myself a coffee lover too. Well, not exactly an enthusiast. But, I love the occasional sweet and bitter taste of coffee to go along with my breakfast set or a sweet creamy frappe as desert. Until I realized my heartburn would worsen if I consume a full cup of coffee or even milk tea.
Emergency Relief: With over-the-counter relief like Gaviscon double action, my night has been been peaceful. WIthout it, I would have to suffer a sleepless night while enduring the burning sensation in my chest.
Supplements for GERD Relief: I've tried many suppements for the past few years. From digestive aids to traditional herbs. Currently, I'm taking a few combination of supplements from different brands that have, so far, calmed down the painful symptoms, which I am sharing below.
Still Enjoying My Favourite Foods (Without Destroying My Stomach)
Let’s be real—giving up my favourite foods like fast food, nasi lemak, and my much-needed cup of kopi would be a tragedy. Working night shifts makes it even harder because sometimes, a quick burger or a strong coffee is the only thing keeping me sane.
But I’ve found ways to enjoy them without turning my stomach into a war zone.
Here’s how I do it:
Fast Food Fix – I go for grilled options instead of deep-fried when I can, swap out sodas for water (most of the time), and avoid drowning my meals in chilli sauce.
Nasi Lemak and Prata Without Regret – Instead of going all-in with the rich coconut rice and oily fried chicken every time, I balance it out with a smaller portion of rice and add more cucumber or eggs to the mix.
And yes, sambal is still on the plate—just not enough to make my stomach file a complaint.
Instead of eating Roti Prata the wild way by flooding the plate with curry a.k.a "Prata Banjir", I only have a little dip of curry.
Call me pathetic, but you're not the one who would pat my body to sleep when I have heartburn attacks at night.Coffee on Night Shifts – Cutting coffee completely? Not happening. But I drink it after meals, not on an empty stomach, and I stick to one or two cups max to keep my acid reflux from acting up.
At the end of the day, it’s all about balance. I still get to enjoy my favourite dishes while keeping my gut from staging a full-blown protest.
Essential Supplements for Gut Health
To support digestion and reduce bloating, I found probiotics helpful for balancing gut bacteria and prebiotics for feeding them. Digestive enzymes eased heavy meals, while L-glutamine soothed gut inflammation. Magnesium citrate also improved bowel regularity. Pairing these with a fibre-rich diet and hydration made a big difference! Try these supplements I’m taking and see how they work for you!
Conclusion
Overcoming my stomach and gut issues was a journey—one filled with trial and error, and more than a few uncomfortable moments.
But the good news? It’s totally possible to take control of your digestive health.
With the right diet, supplements, home remedies, and a few lifestyle changes, you can kick persistent heartburn, bloating, and digestive discomfort to the curb.
I’m living proof that you don’t have to settle for a bloated, uncomfortable gut.
So, if you’re facing similar issues, take it one step at a time—small changes can lead to big improvements. Your stomach will thank you.
It’s okay to ask for help. Whether it’s from a nutritionist, a doctor, or just a good bottle of aloe vera juice, sometimes the right support is all it takes.
