A constant feeling of fullness and a fat belly are two problems that make life difficult for you. You know the unpleasant feeling of having "stones in your stomach" all too well. How does it affect you and what can you do about it? We'll tell you here.
A constant feeling of fullness and a fat belly are issues that we would prefer to eliminate from our daily lives.
But let's put our hands on our hearts or rather on our stomachs: we all know this unpleasant feeling.
The term bloating stands for the uncomfortable feeling of stomach pressure. Typical companions are often the bloated stomach, rumbling in the stomach and other digestive complaints.
But you can get a grip on this problem, because it is often the little things that put an end to the feeling of fullness and air in the stomach.
Table of contents
How the feeling of fullness affects you
One thing is very clear: constant bloating and a fat belly are annoying and very burdensome. This also affects you and your body.
The more often it happens, the more you feel the consequences of the feeling of fullness and the bloated belly.
Shortly after your meal, the feeling of fullness may cause nausea and vomiting.
These effects sometimes even suggest that you have a stomach disease such as gastritis. Ulcers in the stomach can also cause abdominal pain and bloating.
So a bloated belly not only feels bad, but also looks unsightly. It is usually very tense, visibly bloated and bulges far forward, so that you would rather undo the button of your jeans.
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As a result, many feel insecurity, less sexual desire and a permanent malaise. This can go so far that one withdraws from the circle of friends and the relationship and isolates oneself.
This may be due to the unpleasant symptoms and also due to the taboo of this topic.
We all don't like to talk about our digestion, or certainly not our digestive complaints.
Understandable, but of course complete nonsense, since in Germany about 30 percent of all people regularly suffer from bloating. So you are not alone at all!
Try not to doubt yourself or feel guilty. Rather, look for the causes and try to avoid them.
Very often, by the way, a bloated belly is due to the fact that you have a hidden intolerance to certain foods. This food intolerance can appear overnight and cause problems, even though you could eat everything normally before.
If you suspect something like that, I recommend you to read the Cerascreen test against food intolerances. You can do this test at home, you only need to donate a few drops of blood and you will get the result in a few days.
I was thus able to find out that I tolerate carrots poorly. Since I only eat them in small quantities and especially not raw, I actually feel better.
With the Discount code "Wild10" you get 10% discount on the test! Just enter the code with your order!
Constant feeling of fullness and fat belly - These are the causes
To find the causes of your digestive problems, you first need to know some of them. We'll show you the most common reasons, because they couldn't be more different.
A meal that is too large, swallowed air or an illness can be triggers for such complaints.
Of course, if you feel something is wrong with your stomach, you should definitely have it checked out by your doctor.
But to anticipate the big fear: Irregular bloating is normal and there is often no pathological cause behind it.
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Air in the intestine
The first thing you think of when you hear flatulence is air in your stomach. If you swallow air, if there is too much gas in the intestine or if there is not enough gas being released, you will experience a feeling of fullness and the bloated belly we know.
By swallowing the air when you eat too hastily, it accumulates in the stomach/intestine and causes flatulence. Especially when you are stressed, very burdened and mentally tense, this also affects your eating behavior and your body.
You probably know this stomach ache when you are afraid of something? This can come from the fact that you subconsciously do not eat right or eat the food too hastily and chewed too little.
These two things can also be a reason for bloating, stomach pain and a feeling of fullness.
Speaking of the wrong diet: Too much gas is produced, among other things, when a lot of undigested food enters your large intestine, such as through carbohydrate- or protein-rich foods. Then the bacteria in the intestine have to work harder and more gas is produced in the gastrointestinal tract.
If the bacteria in the intestine and the intestinal flora get out of balance, constipation, flatulence and the feeling of fullness may occur.
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Diet and intolerances
If you feel the feeling of fullness more in the upper abdominal area and in the stomach region, a poor diet could also be the reason.
Foods that are particularly hard to digest or too fatty are often heavy on the stomach. These include foods that are very high in fiber, such as beans, cabbage and whole grain products. The digestion of these foods largely contributes to gas formation in the intestines and thus promotes flatulence, among other things.
Sidefact: Alcohol and nicotine use could promote a feeling of fullness.
And even if you have one or more food intolerances, you may experience constant bloating and a fat belly.
Fructose intolerance:
Many people cannot tolerate natural or industrially produced fructose or only in small amounts. Our gastrointestinal tract is nowadays more and more often exposed to fructose and this can eventually lead to flatulence, abdominal pain and even diarrhea.
You notice this because you get discomfort right after eating fruit. But don't worry, there are also fruits with little fructose that you should tolerate well.
These fruits contain little fructose!
Lactose intolerance:
If, due to lactase deficiency, un-cleaved lactose enters your large intestine, diarrhea and flatulence often occur. Normally, the enzyme lactase breaks down milk sugar into glucose and galactose. If the milk sugar is not split, this is called lactose intolerance.
This is very often genetic, but can also be due to small bowel disease.
The intake of lactose-containing foods can therefore quickly lead to complaints in the case of intolerance.
Gluten intolerance:
Foods containing gluten, such as wheat, spelt and rye, can also cause digestive problems such as flatulence if you cannot tolerate them.
Depending on how severe your intolerance is, the effects also vary: from unpleasant flatulence and diarrhea to inflammation in the small intestine.
So if you suffer from a gluten intolerance, grain-containing foods are unfortunately taboo for you.
We have already explained to you above that complaints occurring particularly in the upper abdominal area and the stomach region are indicative of incorrect nutrition. If this feeling of fullness, diarrhea and flatulence occurs in the lower section, this could indicate the food intolerances just described and also irritable bowel syndrome.
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Irritable bowel
Unfortunately, irritable bowel syndrome is now one of the most common digestive diseases in Germany and is perhaps the most common disease-related cause of digestive problems.
After all, between ten and 15 percent of the population have already reported irritable bowel-like symptoms. More women than men are affected.
The actual cause of irritable bowel syndrome is unknown, it is so far only suggested that the intestine of the recognized reacts more sensitively and is particularly sensitive.
The disease is associated, among other things, with psychological pressure, stress, depression and lack of exercise and sleep. So here we are talking about a game between the gut, the brain and the psyche that is no longer running smoothly.
Your intestine hurts with still normal gas accumulations, its mobility is changed and all this leads to pain and digestive problems. Since the symptoms of irritable bowel syndrome are very diverse and can also be attributed to other diseases, the diagnosis and treatment can sometimes take a long time.
This means not only prolonged suffering for you, but also restrictions in everyday life due to very unpleasant digestive problems. So that your quality of life does not have to suffer unnecessarily long, we show you possible symptoms now:
- Abdominal pain
- Bloated belly
- Feeling of fullness
- Increased bowel movement
- Constipation
- Diarrhea
It is essential that you have your doctor accompany you during these complaints. Once you have been given the correct diagnosis, irritable bowel syndrome can be treated individually depending on the symptoms.
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What you can do about a constant feeling of fullness and a fat belly
Now you know many causes and symptoms of bloating and a constantly bloated belly, but what can you do about it? It is important to know that if you have been experiencing bloating and a big belly for a long time and it is not getting any better, you should see a doctor you trust.
But you alone can do something against the discomfort with many small tips and tricks.
To prevent this, you should generally make sure to eat consciously and properly. That means: Take enough time for your meals and chew the portions well. Pay attention to your stomach and the reactions after eating. Our tip: Write a small diary, so you don't forget anything and you can keep track of everything.
A bike ride or a nice walk or two will also help stimulate your digestion.
Purposeful exercise after eating can counteract the feeling of being overly satiated.
So, don't flop on the couch, take a stroll around the block or break out the yoga mat after lunch.
Grab your water bottle more often and definitely make sure to drink enough. It's hard for all of us, we know, but drinking enough water is super important for proper digestion and it keeps your bowels functioning properly.
For that little extra taste, you can also make yourself unsweetened fruit and herbal tea. Especially herbs like fennel, caraway and chamomile do your stomach good and have a deflating and antispasmodic effect.
This effect contains not only the tea mixtures, but also oils and extracts. So feel free to reach for herbal medicines such as caraway and Peppermint oil* and bring your intestinal flora back into balance.
On the other hand, you should avoid alcohol as much as possible. Beer, liquor and cigarettes slow down your stomach and intestines. The consequence is quite logical: Your organs work more slowly and the constant feeling of fullness and a fat belly last longer.
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5 simple home remedies that can help you with bloating and digestive problems
There are some home remedies and foods that can support your intestines and perhaps spare you the annoying discomfort. You will be amazed at how easily you can help your stomach do its job.
Beet
Beet contains some fiber and antioxidants that can detoxify your body naturally. In addition, beet strengthens your intestinal wall.
Carrots
If you eat a few carrots every day, you can stimulate your digestion and prevent constipation.
Did you also know that the ingredient oligogalacturonic acid can reduce the risk of diarrhea by decreasing the amount of harmful bacteria in your gut?
Heat
This home remedy you know for sure! Especially in case of gastric distress, heat relieves cramps and additionally relaxes the gastrointestinal tract.
So feel free to reach for the hot water bottle or the grain pillow more often.
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Prunes
Pimp your breakfast: Just soak two dried plums in water overnight and cut them into your breakfast in the morning. Feel free to drink the water.
This not only tastes very good, but also does something for your intestinal health. The high fiber content of dried fruit supports your digestion and promotes the health of the mucous membrane in the intestine. This can also help protect against colon cancer.
Sauerkraut
Especially if you have been taking medications and antibiotics, sauerkraut is wonderful as a household remedy.
Its lactic acid bacteria support the development of a balanced intestinal flora. They fight toxins and pathogens with the help of a variety of other microorganisms.
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Herbs
Whether in tea, as oil or as a spice in cooking: Herbs often have healing effects. Fennel, caraway, anise and peppermint have a flatulent effect.
Caraway is also a good home remedy for bloating. Peppermint is said to have a cooling effect, among other things, and it has a cramp-relieving effect.
Teas are especially good to take in case of frequent bloating and a bloated belly. Just mix your own personal herbal tea blend.
Our conclusion
A constant feeling of fullness and a large bloated belly are annoying, may restrict you and cause you pain. To avoid these complaints, you should take good care of your diet, avoid stress as much as possible and get enough exercise.
Do something good for yourself and your belly by reaching for selected foods and reacting quickly in case of intolerances.
So food is then again really fun and it tastes twice as delicious!
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