Sometimes, especially after a big meal, your stomach feels full and uncomfortable, doesn't it? It's like a balloon is bulging inside your stomach. For some, your stomach even protrudes forward. This is what we call bloating. This is not always a sign of a serious illness. Most of the time, it can be controlled by making small changes to the way we eat and drink. So let's see what causes this and what we can do about it.
How to avoid overeating?
There are often three main reasons for this discomfort. Let's take a look at what they are and how to avoid them.
1. Overeating
This is the most common reason . Imagine that you share your rice at lunch, and when you see something delicious, you share some more. While eating, you share some more. Even though you finally feel full, you end up eating the last bit out of desire. So, when you eat like this, it is not surprising that your stomach feels uncomfortable. The best solution to this is to reduce the amount you eat. Instead of eating a lot at once, eating small amounts several times a day is also a good solution.
2. Foods high in oil and fat
We love fried potatoes, lentils, or fried rice that we eat at night, which are high in fat . This fat takes longer for our intestines to digest than protein or carbohydrates. This means that our stomach feels full for a long time. To avoid this, try reducing the amount of oil and fat in your daily diet.
3. Eating in a hurry
Eating quickly while working at the office or doing other urgent tasks is also a big reason for this. When we eat quickly, it takes about 20 minutes for the brain to receive the signal that our stomach is full. By that time, we have eaten more than we should have. Not only that, when we eat quickly, we also swallow air along with the food. When this air gets trapped in the stomach, it forms gas and fills the stomach. So , take some time, chew well, and practice eating calmly .
Should we reduce gas in the stomach?
The second most common cause of bloating is gas in the intestines. About half of the gas in our digestive system comes from the air we swallow. The rest is produced by bacteria in the intestines that help digest food. If this gas is not released properly, it builds up in the intestines, causing bloating and discomfort.
If you're constantly gassy, try to avoid these habits that cause you to swallow air:
- Drinking through a straw.
- Chewing gum.
- Drinking soda and carbonated beverages quickly.
- Tearing things like toffee and lozenges while holding them in the mouth.
Some people simply swallow air when they are anxious or stressed. If that's the case for you, trying to calm your mind through things like breathing exercises can be a great help.
Foods that can make you feel full
Some foods that are difficult to digest can also cause gas and bloating. Let's learn more about this in the table below.
| Food type | Why is that happening and what to do? |
|---|---|
| Beans and lentils | These contain a type of sugar called oligosaccharides, which are difficult to digest. When the bacteria in the intestines work to digest them, gas is produced. This can be reduced by soaking them thoroughly before eating. |
| Some vegetables and fruits | Things like cabbage, cauliflower, Brussels sprouts, carrots, and plums also contain sugars and starches that can cause gas. Although these are very good for the body, if you feel uncomfortable after eating them, limit the amount you eat. |
| Artificial sweeteners | Our bodies cannot digest artificial sweeteners like (Sorbitol) . Also, some people have difficulty digesting a type of sugar called (Fructose), which is added to many sweet foods. Be careful of foods containing these. |
| Milk and dairy products (Dairy) | If you have difficulty digesting the sugar in milk called lactose (Lactose intolerance), drinking milk can make you feel full. In that case, you can turn to lactose-free dairy products. |
| Whole grains | The fiber in these foods is very good for the body. But fiber is a carbohydrate that is not digested. If you suddenly start eating foods high in fiber, your stomach may fill with gas. Therefore, as you gradually get used to these foods, you should drink plenty of water . |
When should I see a doctor?
It's normal to feel full occasionally and there's nothing to worry about. However, if you have this problem that persists, don't ignore it. It's best to see a doctor.
Sometimes, persistent bloating can be a sign of another health problem.
- Physical obstructions in the digestive tract: Things like ulcers or scarring in the stomach or small intestine can obstruct the passage of food.
- Improper functioning of the muscles in the digestive system: When the muscles that push food forward become weak, gas gets trapped and fills the stomach.
- Other serious conditions: Very rarely, it can be a sign of something like an enlarged organ in the stomach or cancer.
Therefore, if you experience other symptoms such as stomach pain, weight loss, or changes in stool along with bloating, be sure to tell your doctor.
What else can be done?
If you continue to have this problem despite controlling your diet, there are a few other solutions.
There are some medications that you can buy from pharmacies. For example, there are pills that contain an enzyme called `(Alpha-D-galactosidase)` that helps break down the hard-to-digest sugars found in vegetables and nuts. Also, medications that contain `(Simethicone)` can provide relief from gas. But remember, it is safest to ask your doctor before using any medication.
If you are a smoker, this is also a good reason to quit. Smoking can cause many digestive problems, such as heartburn and bloating.
Take-Home Message
- The main reason for overeating is eating more than necessary.
- Don't rush when eating, eat slowly and chew well.
- Limit foods high in oil and fat (fried food, kottu).
- Identify and control foods that cause you gas (e.g., cabbage, lentils).
- If you eat foods high in fiber, start small and drink plenty of water with it.
- If bloating persists, or you have other symptoms such as stomach pain or weight loss, don't waste time and see a doctor.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment