Many people believe that it is normal to suffer from excessive intestinal fermentation after meals: the belly swells, but it is because you have eaten, right or not? Well, it depends. If we ate the whole table, not just the dishes, but the guests we had for dinner as well, I can understand that there is a bit of bloating. If we have eaten vegetables or a salad, if in short we have kept ourselves light by having a vegetable meal, or if we have still eaten only a plate of pasta , the drum belly is not to be underestimated.
This is because, in general, if normal intestinal fermentation processes are useful for our well-being, because for example they allow us to assimilate and degrade particular substances thanks to the work of our bacterial flora (for example carbohydrates), an overactive bacterial flora releases too many gas, creating a sore swelling. This bacterial overactivity is not healthy, but we can use some little tricks to reduce it until it returns to a normal situation. These tips that I will give you are useful in the case of foods with fiber and foods rich in carbohydrates, such as pasta, rice, bread, potatoes. These starchy foods like fiber rich foods cause belly bloating. 

HOW TO BEHAVIOR WITH FIBER OR STARCH FOODS
– Cook the vegetables, in pieces, sautéing them in a pan with a source of fats such as butter, extra virgin olive oil, but also aged cheeses: fats help the digestibility of fruit and vegetables, and they favor the assimilation of nutrients.
– Combine whole (non-skimmed) dairy and / or aged cheeses with your share of vegetables and fruit: According to a 2009 study that followed a large swath of the Swedish population, the benefits of fruit and vegetables were enhanced when combined with the intake of non-skimmed dairy products and aged cheeses. In short, combining skimmed yogurt or skimmed cottage cheese with fruit can be a very bad idea.
– Do not eat raw green leafy vegetables: they are difficult to digest, due to their type of fiber. If you like salad, remember to cut it into thin strips, chewing it for a long time, without associating it with other types of vegetables. – Blend the vegetables: or better still, puree them with a vegetable mill. In this case, break the fibers, making them more assimilable, but without taking in air. The blender / mixer option is fine if you then wait about ten minutes before eating the puree, mixing it every now and then. – And also the legumes … If despite soaking, using bay leaves and cooking, with the cooking water removed, the legumes bother you too much, pass them. –