What I tried before: For the last five or six years, I just accepted that feeling bloated and heavy after dinner was part of the territory once you hit 55. I tried cutting out bread, I tried those expensive probiotic capsules from the health store, and I even tried intermittent fasting for a while. Some of it helped for a few days, but nothing really changed the long-term sluggishness I was feeling every evening.
What I changed: About six weeks ago, I decided to stop guessing and actually track a few small habits. I started a simple notebook log. I committed to three things: eating a small portion of fermented vegetables with lunch, drinking 16oz of water exactly 30 minutes before my meals (not during), and taking a 15-minute brisk walk around the block immediately after dinner.
Week-by-week:
- Week 1: Honestly, adding the sauerkraut made me feel more gassy at first. I almost quit because I thought it was making things worse.
- Week 2: I noticed the ‘heavy’ feeling after dinner wasn’t as intense if I got outside and moved right away.
- Week 3: My morning bathroom routine became much more consistent and easy, which was a huge relief.
- Week 4: I realized I hadn’t reached for the antacids once in seven days.
What improved: My energy levels in the evening are much higher now. I used to just crash on the couch because my stomach felt so tight, but now I feel like I can actually be productive after 7 PM. My sleep has also improved since I’m not going to bed feeling like a balloon.
What didn’t: I still have issues if I eat a very large meal too late at night. The walking helps, but it isn’t a magic wand for a 9 PM steak dinner. I also found that coffee on an empty stomach is still a no-go for me, regardless of how much sauerkraut I eat.
18 Likes
I’ve been hearing more about the ‘no water during meals’ rule lately. Does it really make that much of a difference for you? I usually drink a ton while I eat.
1 Like
The walking habit was the game changer for me too. My doctor calls it a ‘postprandial stroll.’ Something about the movement helping the stomach muscles move food along. Glad it’s working!
1 Like
Which fermented vegetables are you using? I tried kimchi but it was way too spicy for my reflux. Looking for something milder.
1 Like
Dave, this is great. I’m 62 and have been dealing with the same ‘balloon’ feeling. I think the tracking part is what I’m missing. I tend to try things for two days and give up. I’m going to start a log today and see if I can stick to it for a month like you did.
4 Likes
Thanks for sharing this. Very practical steps.
2 Likes
@SilverLining77, try Bubbies brand sauerkraut if you can find it. It’s in the refrigerated section and it’s not spicy at all. Just make sure it says ‘live cultures’ on the jar.
4 Likes
I find that if I don’t walk after dinner, I literally can’t sleep. The digestion just stalls out. It’s funny how we have to learn these ‘old fashioned’ tricks all over again as we age.
2 Likes
The water before meals thing is interesting. I’ve heard it helps dilute the stomach acid if you drink it during the meal, which you don’t want. Keeping it 30 minutes prior makes sense.
2 Likes
I tried the walking thing but my knees aren’t great. Do you think just standing or moving around the house for 15 minutes would do the trick?
1 Like
@Dave_R58 regarding week 4, did you notice your cravings for sweets changed at all? Usually when my gut is off, I want sugar more.
1 Like
I’ve been doing ginger tea after dinner for years and it helps a lot too. Might be a good addition to your ‘what improved’ list if you ever have a setback.
3 Likes
Great post. Very relatable.
5 Likes
Are you using a specific app for your log or just a pen and paper? I find I’m more likely to stick to it if it’s on my phone, but there’s so many apps out there it’s overwhelming.
2 Likes