Sunday brunch should be fun. You’re dressed up, catching up with your girls, enjoying good food, and taking a break from your busy week. Chicken and waffles? Yes, please. Shrimp and grits? Absolutely. And don’t forget the mimosas. But a few hours later, your stomach feels tight, your jeans are uncomfortable, and you’re wondering why you’re so bloated. If this sounds familiar, you’re not alone.
Bloating is common, especially after eating a large meal. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), gas and bloating can happen when you swallow air while eating or when bacteria in your intestines break down certain foods. For Black women who enjoy soul food, Southern dishes, and their favorite brunch spots, feeling better doesn’t mean giving up the foods they love. Sometimes, a few small changes can help you enjoy brunch without feeling uncomfortable for the rest of Sunday.
Brunch menus make it easy to order more than you planned. You might start with an appetizer, order chicken and waffles, share your friend’s French toast, and have a few mimosas. Before you know it, you’re feeling stuffed. Large meals can stretch your stomach and make you feel full. Eating more than you’re comfortable with can also worsen bloating.
Try this instead:
Order the meal you really want, but pay attention to when you’re comfortably full. If the portion is large, save some for later. You can also share an appetizer instead of ordering several sides. You don’t have to finish everything on your plate just because it’s there. Enjoy your food without feeling pressured to eat more than your stomach can comfortably handle.
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Fried chicken, buttery biscuits, cheesy grits, sausage gravy, and creamy sauces are popular brunch favorites. But high-fat foods can take longer to leave your stomach, which may cause fullness, bloating, or discomfort for some people. The International Foundation for Gastrointestinal Disorders (IFFGD) explains that bloating can be connected to how food moves through the digestive system and how the body handles gas.
Try this instead:
You don’t have to stop ordering fried chicken or creamy grits. If you’re having fried chicken and waffles, consider choosing a lighter side instead of several rich dishes. Love shrimp and grits? Ask for the sauce on the side or use less cream if you know dairy bothers your stomach. The goal isn’t to make every meal low-fat. It’s to notice which foods or combinations leave you uncomfortable.
When the food arrives, it’s tempting to dig right in. Maybe you’re hungry because you skipped breakfast. Or maybe you’re talking, laughing, and eating so quickly you don’t realize it. Eating too fast can cause you to swallow more air, which may lead to gas and bloating. The American College of Gastroenterology explains that swallowing air is one reason people belch and get gas.
Try this instead:
Slow down and enjoy your meal. Take smaller bites, chew your food, and put your fork down occasionally. You don’t need to count your bites or follow strict eating rules. If brunch isn’t until noon or later, having a small snack beforehand may also keep you from arriving extremely hungry.
What’s brunch without a mimosa? For some people, champagne, sparkling wine, soda, and other fizzy drinks can worsen bloating. Carbonated drinks contain gas, which can add to that uncomfortable, full feeling. Alcohol may also irritate the digestive system for some people. According to the Cleveland Clinic, carbonated drinks and certain eating habits can contribute to bloating.
Try this instead:
If you enjoy mimosas, have fewer and drink still water between them. You could also choose regular juice or another non-carbonated drink. If bottomless brunch always leaves you bloated, try changing what you’re drinking before deciding you need to change your entire meal.
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Creamy grits, cheese omelets, pancakes, whipped cream, and buttery sauces may contain milk or other dairy ingredients. If you’re lactose intolerant, these foods can cause gas, bloating, diarrhea, and stomach cramps. Lactose intolerance happens when your body doesn’t make enough of the enzyme needed to digest lactose, a sugar found in dairy products. It’s also more common among African Americans than among some other populations. The NIDDK explains that lactose intolerance can cause digestive symptoms after eating or drinking foods containing lactose.
Try this instead:
If dairy seems to bother you, ask whether your grits can be made with lactose-free milk or a non-dairy alternative. You can also try using less cream or cheese. Some people with lactose intolerance can still enjoy small amounts of dairy without having symptoms. You don’t necessarily need to cut out everything containing milk. Pay attention to what bothers you and talk with your healthcare professional if symptoms continue.
Sometimes the problem isn’t only what you ate. Hormonal changes around your menstrual cycle can cause bloating, constipation, and other digestive changes. You may notice that your stomach feels more swollen during the days before your period, even when you’re eating foods you normally tolerate. The American College of Obstetricians and Gynecologists (ACOG) lists bloating as a common symptom of premenstrual syndrome, or PMS.
Try this instead:
Notice when bloating happens during your cycle. If you usually feel more bloated before your period, try eating smaller meals, drinking water regularly, and taking a gentle walk after brunch. You don’t have to avoid your favorite foods every month. Knowing when your body feels more sensitive can help you make choices that keep you comfortable.
If you’re already constipated, a large brunch may leave you feeling even more uncomfortable. Constipation can cause stomach pain, bloating, and a feeling that you haven’t fully emptied your bowels. It can happen because of changes in your routine, certain medications, not getting enough fiber or fluids, or other health conditions. According to the NIDDK, constipation can cause bloating and abdominal discomfort.
Try this instead:
Drink water throughout the day and include fiber-rich foods in your regular meals. Fruit, vegetables, beans, and whole grains can help support regular bowel movements. Just don’t suddenly eat large amounts of fiber if your body isn’t used to it. Increasing fiber too quickly can cause more gas. A short walk after brunch may also help you feel better.
Sometimes bloating isn’t about how much you’re eating. It may be connected to a particular ingredient. Onions, garlic, beans, wheat, certain fruits, and some sugar substitutes can cause gas in people who have trouble digesting them. These foods contain carbohydrates that bacteria in your intestines may break down, producing gas. The Monash University FODMAP program explains how certain carbohydrates can contribute to bloating and other digestive symptoms, especially in people with irritable bowel syndrome (IBS).
Try this instead:
Think about whether the same foods tend to bother you. Does bloating happen after cheesy grits but not plain grits? After several mimosas but not a regular breakfast? Do meals with lots of onions or garlic bother you? You don’t need to stop eating entire food groups based on one uncomfortable meal. Start by noticing patterns. If symptoms continue, a healthcare professional or registered dietitian can help you figure out whether certain foods are contributing.
If you regularly feel bloated after brunch, writing down what you eat and how you feel may help you notice patterns. You don’t need a special app. Use your phone’s notes or a notebook. Write down:
The NIDDK recommends tracking foods and symptoms to understand ongoing gas problems.
Try keeping notes for a couple of weeks instead of judging everything by one brunch.
You don’t have to stop enjoying soul food or Southern brunch dishes because you’ve experienced bloating. Sometimes, small changes make a difference.
| Your Usual Brunch Choice | A Simple Adjustment To Try |
| Chicken and waffles with several rich sides | Keep your chicken and waffles, but choose one side |
| Extra-cheesy, creamy grits | Try less cream or a lactose-free option |
| Bottomless mimosas | Have fewer mimosas and drink still water between them |
| Eating a large meal quickly | Slow down and stop when comfortably full |
| Soda or sparkling water | Choose still water or another noncarbonated drink |
| Several appetizers before the main meal | Share one appetizer or save some food for later |
These aren’t strict food rules. They’re options you can try based on what seems to bother your stomach. Maybe smaller portions help. You may feel better by switching drinks, using less dairy, or slowing down while you eat. Choose what works for you.
Occasional bloating after a large meal is common. But frequent or ongoing bloating shouldn’t automatically be blamed on brunch. Talk to your healthcare professional if bloating keeps coming back, lasts longer than usual, or worsens. Watch for symptoms such as ongoing stomach pain, unexplained weight loss, blood in your stool, repeated vomiting, or major changes in bowel habits.
For women, persistent bloating can sometimes be connected to reproductive health conditions rather than digestion alone. The CDC lists ongoing bloating, pelvic pressure, and abdominal discomfort among possible symptoms of ovarian cancer. Most bloating isn’t caused by cancer, but symptoms that are new, persistent, or unusual for you deserve medical attention. Seek urgent care if you develop sudden, severe abdominal pain, especially with fainting, repeated vomiting, or other serious symptoms.
Sunday brunch should be something you look forward to, not something you regret for the rest of the day. You don’t have to give up chicken and waffles, shrimp and grits, biscuits, or other favorite dishes just because you’ve experienced bloating. Start by noticing what bothers your stomach. Maybe it’s large portions, mimosas, dairy, eating too quickly, constipation, or hormonal changes around your period. Try one or two small changes at a time and see how you feel. If bloating keeps happening, talk with your healthcare professional instead of assuming you just have to deal with it.
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