All that’s left of dinner are a few crumbs on your plate … and that’s when the feeling hits. Your suddenly bloated belly seems like it’s about to explode. Uncomfortable barely begins to describe your condition.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
So how did you get to this point? Consider those crumbs clues, says registered dietitian Beth Czerwony, RD. “It all starts with what you eat,” she says.
Turkey is a lean, protein-packed poultry enjoyed by many. But some people report feeling bloated after eating it. So does turkey make you bloated? There are a few potential reasons why you may experience bloating and abdominal discomfort from turkey.
Bloating refers to a feeling of fullness and tightness in the abdomen, usually caused by gas buildup It can lead to symptoms like a visibly distended belly, abdominal pain and rumbling or gurgling noises from the gut
Below, we’ll explore the science-backed links between turkey consumption and bloating, and provide tips to prevent turkey-related tummy troubles.
Common Causes of Turkey Bloating
There are several possible explanations for why turkey could lead to bloating or gas:
You Have an Intolerance
Some people don’t digest turkey well due to a personal intolerance. An intolerance means your body lacks certain enzymes needed to fully break down turkey proteins and fats. Undigested food draws extra fluid into the intestines and feeds gut bacteria, leading to bloat-producing gas.
Signs of an intolerance beyond bloating can include diarrhea nausea or stomach pain after eating turkey. It may only happen occasionally or it could occur every time you eat turkey.
An intolerance is different than a food allergy, which causes more serious immune system reactions like breathing issues or anaphylaxis. Intolerances mainly affect the digestive tract.
It’s High in FODMAPs
The sugars and fibers in some foods can trigger bloating issues for those with irritable bowel syndrome (IBS). These poorly absorbed carbs are known as FODMAPs.
Turkey contains some high FODMAP foods like onion and garlic, which are common ingredients in stuffing, gravy and marinades. The fructans in these foods are linked to bloating in IBS patients.
You Have an Underlying Condition
Occasional turkey-related bloating may signal an underlying digestive problem. Conditions like:
- IBS
- Small intestinal bacterial overgrowth (SIBO)
- Food allergies
- Lactose intolerance
- Celiac disease
Can all cause bloating and gas after meals. If you regularly feel bloated regardless of what you eat, see your doctor.
It’s Related to Portion Size
Eating a large serving of any food can lead to bloating. This is because overeating overdistends the stomach, slowing digestion. A sluggish digestive system means more time for gas production from fermented food particles.
Big holiday feasts with large portions of turkey are common bloating culprits. Focus on reasonable portions and stop eating when you feel full.
It Contains Salt or Additives
Deli meats, smoked turkey and other processed varieties often contain added salt or preservatives. The sodium and chemicals in these products can lead to fluid retention and gas, causing bloating in salt-sensitive individuals.
Stick to plain, unprocessed turkey or check labels for low-sodium options when possible. Make sure lunch meats are truly additive-free.
Tips to Prevent Turkey Bloating
Here are some simple ways to enjoy turkey without an upset stomach:
-
Try rotating to other lean proteins like chicken, fish or lamb to identify any personal intolerances.
-
Limit high FODMAP foods like gravy, stuffing and cranberry sauce, which often accompany turkey.
-
Opt for lower-fat turkey, which is easier to digest than fattier cuts like drumsticks with skin.
-
Chew your turkey thoroughly to aid digestion. Don’t rush meals.
-
For processed turkey, look for low-sodium varieties without nitrates or nitrites.
-
Avoid overeating. Portion your turkey meals reasonably and stop when full.
-
Take digestive enzymes before eating turkey if you have an intolerance. Supplements can help break down proteins.
-
Try Beano or activated charcoal supplements to help relieve gas and bloating.
-
Avoid eating large turkey meals when you have something important coming up to limit discomfort and a visibly distended belly.
-
Wear loose, comfortable clothing for the inevitable post-turkey bloat.
When to See a Doctor
Occasional mild bloating after eating turkey is normal, but there are some cases when you should see a medical professional:
-
If you experience severe abdominal pain along with bloating
-
You have recurring bloating that heavily impacts your quality of life
-
Bloating is accompanied by concerning symptoms like blood in stool, weight loss or vomiting
-
You have persistent diarrhea or constipation along with bloating
-
Bloating symptoms interfere with your ability to work, care for family or maintain normal activities
-
You experience bloating with multiple foods, not just turkey
-
You have sudden, severe abdominal swelling that feels extremely tight and painful
A doctor can help diagnose any underlying conditions, food allergies or intolerances contributing to persistent bloating. Though bloating can sometimes just be caused by overeating, it’s best to get checked out when accompanied by other worrisome symptoms.
The Bottom Line
Does turkey make you bloated? For some people, yes. Various factors like intolerances, overeating and processed ingredients can contribute to gas and abdominal distension from turkey.
However, there are many ways to prevent or reduce turkey-related bloating. Stick to reasonable portions of low-fat cuts, proper chewing, low FODMAP sides and avoiding large meals before events requiring tighter clothing. Those with chronic bloating should see a doctor to identify potential underlying causes.
With a little planning and awareness around your own digestive sensitivities, you can continue to enjoy delicious turkey without the unpleasant side effect of a bloated belly.
What causes stomach bloating?
The last meal you ate is sitting deep inside of your belly right now, churning and breaking down in a soup of acid and enzymes. It’s a digestive process that typically moves things along pretty efficiently.
Some food, though, tends to linger longer than it should in your winding intestinal track. Food that sits begins to decompose and ferment.
The result? “You’re going to get some gassiness,” says Czerwony.
That bloated feeling you get after eating certain foods is essentially those gasses building up internally. Basically, you’re inflating like a balloon … which can suddenly make you feel like you’re about to burst.
Do certain foods cause bloating?
Absolutely, says Czerwony — and she’s willing to name names. So, here are 15 foods that can give you that swollen feeling, plus ways to maybe avoid the pain.
It’s hardly a surprise to see beans atop the list of bloat-causing foods. After all, the legendary powers of this legume have even captured the attention of lyricists: Beans, beans, the musical fruit…
Science is behind that tune, explains Czerwony. Many types of fiber-rich beans are packed with carbohydrates and — more specifically — sugars called oligosaccharides. These sugars don’t digest gently.
Ultimately, that process leads to fermentation and plenty of gas, which has been known to occasionally escape in a trumpet-like blast.
Tips to try: Soaking nutrition-rich beans in water ahead of mealtime can take some of the fight out of the oligosaccharides and make them easier to digest. Also, some beans (such as black-eyed peas) tend to be less demanding on your system.
Lentils are also legumes, so it’s basically the same story as beans (but without the musical acknowledgment).
Tips to try: Soaking lentils can work wonders. Also, heart-healthy lentils come in a rainbow of hues. Lighter-colored lentils tend to have less fiber than their darker counterparts, which makes them easier to digest.
Did you know that 3 out of 4 people eventually lose the ability to digest lactose, the main carbohydrate in dairy? Lactose intolerance can cause bloating and other pretty significant digestive problems.
The off-limits food list would include dairy products such as milk, butter, cheese, ice cream, yogurt and more.
Tips to try: Explore the growing selection of milk alternatives available at stores that offer many of the same nutritional and health benefits.
Guzzling down a fizzy drink puts all those bubbles in your belly. “Think about what happens if you shake a can of soda,” says Czerwony. “That’s what is happening inside of you after you drink it. The bubbles have no place to go — and it will make you feel bloated.”
Tips to try: Add a few more glasses of water to your daily routine and try to keep your consumption of carbonated beverages to a minimum.
These out-of-the-field grains are packed with fiber. But it’s worth noting that they’re high in insoluble fiber — which doesn’t break down well during the digestive process. (Insoluble fiber adds “bulk” to your poop.)
As noted, foods that don’t digest well often end up logging more time in your gut. “It’s just going to sit there and ferment, which builds those gasses,” notes Czerwony.
Gluten protein in wheat, rye and barley can also lead to digestive issues and bloating, particularly if you have celiac disease. Additionally, an estimated 6% of Americans may have a non-celiac gluten sensitivity that leads to similar issues.
Tips to try: Try grains from other parts of the farm, such as oats, that may be easier on your system. If gluten is an issue, here’s what to put in your grocery cart to avoid the troublesome protein.
These vitamin-packed produce items, part of the cabbage family, can be tough on the tummy. The list includes broccoli, Brussels sprouts, cauliflower and others. “The sugars in them make them a little more potent,” says Czerwony.
Tips to try: Raw vegetables are tougher to digest, so cooking cruciferous vegetables can limit bloating. You also may want to try different vegetables such as spinach, zucchini, cucumbers and asparagus.
This veggie can make you cry in numerous ways, it seems.
Onions contain a soluble fiber known as fructan, which can wreak havoc on your digestive tract. The potent root vegetable also might just pack a little more punch than some sensitive stomachs can handle.
Tips to try: Sautéed onions, anyone? Raw onions create more issues than cooked ones, so start with that if onions lead to bloating, but you want to keep this anti-inflammatory food in your diet. Onion powder is an option, too.
Pretty much the same story as onions, with fructans again serving as the primary source of trouble.
Tips to try: Cooking garlic can dull the bloating effects while allowing you to gain many of the health benefits offered by the herb-like vegetable. Don’t be afraid to explore the rest of your spice rack, too!
The sugars, or fructose, that make these readily available fruits so tasty can complicate digestion and lead to bloating. Apples and pears can also be high in hard-to-process fiber if you eat the skin.
(On a side note, apples can also aid digestion by limiting constipation. The key here is moderation.)
Tips to try: Peeling the fruit can help, as can cooking it. Fruits such as bananas, berries and citrus are less apt to lead to bloating, too.
The first word in the above description signals the problem: “Your body responds best to food that is natural,” says Czerwony. “If something is artificially made, your body has more trouble processing it.”
Tips to try: Lean on natural sweeteners such as honey, agave nectar, monk fruit or maple syrup. If you have diabetes and are looking to avoid natural sugars, try the plant-based sweetener stevia.
Who doesn’t love a perfectly grilled steak? Or a thick, juicy burger? Or a kielbasa? Well, your gastrointestinal (GI) tract may not be the biggest fan.
Higher-fat foods such as beef, pork and just about anything that has been fried can take a while to break down in your belly. That’s why you often feel stuffed for a long, long time after downing a fatty dish.
Tips to try: Try limiting fast food meals and meat consumption.
Beer is carbonated, which — as previously mentioned — can lead to bloating. It’s also made with hard-to-digest grains such as wheat and barley (also noted previously). Plus, it’s alcohol, which has its own set of digestive issues.
Add it all together and your odds of a swollen belly seem pretty high.
Tips to try: Wine or spirits are less apt to cause bloating if you feel the need for an adult beverage.
12 foods and drinks that can cause BLOATING | Doctor O’Donovan explains…
FAQ
Does eating turkey cause bloating?
Is turkey difficult to digest?
What foods make you bloated?
What meat doesn’t make you bloated?
Can eating turkey cause digestive problems?
An isolated instance where you develop digestive issues several hours after eating turkey may be related to food poisoning. Foodborne illness occurs when you eat something contaminated with an infectious organism like a parasite, bacteria or virus, according to the Mayo Clinic.
Does soy milk cause bloating?
Soy milk might cause bloating. Soy milk has sugars and proteins that might cause bloating. It also has high levels of fiber, which produces bloating.
Why do I have gas after eating turkey?
If you have stomach cramps or gas after eating turkey, it may have more to do with how you ate, rather than what you ate. That’s because you can swallow excess air when you eat too fast, which — you guessed it — can lead to gas and gas pain, according to the Mayo Clinic. The fix?
Does soup make you bloated?
Shelf-stable canned foods like soup, tomato sauce, and marinated veggies often require excessive amounts of salt for preservation and to enhance taste. In addition, soup might make you extra bloated since it contains a lot of liquid, says Shapiro, giving you that overly full, distended feeling.