Everyone knows that feeling of a very full stomach. The feeling of fullness usually describes the sensation in the stomach when one has eaten too much and too quickly. The stomach, in this sense, can no longer keep up with digesting the consumed meal. It can also be due to swallowing too much air while eating, which causes the stomach to expand and creates a feeling of tension. Many foods that are high in carbohydrates or fats tend to cause this feeling more often, as gases are produced during the digestion process that further fill the stomach. Such a bloated stomach can also lead to symptoms like bloating or belching, as the body tries to get rid of excess gases.
However, if this feeling occurs regularly and even with small portions, it may be due to illnesses or food intolerances, which is why your stomach feels constantly bloated and full. Here you will find a list of intolerances or conditions that can trigger the feeling of fullness or bloating:
- Histamine intolerance
- Fructose intolerance
- Gluten intolerance
- Lactose intolerance
- Irritable bowel syndrome
- Fatty liver
- Gastrointestinal infection
- Hormonal fluctuations
- Reflux
- Slowed bowel movement
To avoid or alleviate the feeling of fullness, here are some tips:
- Avoid gas-producing foods: For example, beans, lentils, cabbage, and onions tend to cause more bloating.
- Keep a food diary: Write down what you eat and when to find out which foods trigger a particularly strong feeling of fullness for you.
- Get a medical examination: To be on the safe side that there is no serious illness or intolerance, have yourself examined by your doctor. Your food diary can be helpful and provide support for the doctor.
- Eat slowly: Take your time and eat your meals slowly so that your stomach has enough time to digest small amounts.
- Prefer small portions: Spread several small meals throughout the day to relieve your stomach.
- Reduce fatty foods: Fatty foods can be difficult for the stomach and intestines to digest, so you should avoid or at least reduce fatty foods.
- No alcohol during and after meals: Alcohol slows down digestion, so people prone to a feeling of fullness should avoid it during and right after meals.
- Drink tea regularly: Some types of tea, such as ginger tea, fennel tea, or anise tea, can stimulate digestion and thus reduce the feeling of fullness.
- Still water with meals: Avoid carbonated drinks during and after meals to prevent filling your stomach with even more gases.
- Go for a walk after eating: Movement after eating stimulates digestion. A short 10-minute walk is enough.
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