Bloated or full? Understanding your fluctuating stomach

Sometimes the stomach you start your day with can look very different to the one at night. It might go from being reasonably flat to resembling a first-trimester tummy, an unexpected ‘food baby’.

But what, exactly, causes your stomach to take on its different forms? Here, we look at the difference between a bloated and full stomach, and discuss whether short-term changes to your tummy is something you need to worry about.

According to Morgan Sandeman, Bupa Dietitian and Health Coach, both a bloated and full stomach can:

• feel uncomfortable
• make your stomach appear bigger
• worsen throughout the day
• worsen with meals 
• resolve itself overnight.

So, what is the difference between bloated and full?

“Bloating is a sensation of tummy swelling that’s sometimes described as the feeling of an inflated balloon in the belly,” Sandeman says. “But feeling full is when someone knows they have consumed a large portion of food or fluid, and the abdomen may be [swollen].”

Sandeman adds that the key difference is bloating doesn’t always happen after eating, while your post-meal stomach bulge is most likely the result of an overly large meal.

Research shows that at least half of Australian adults experience symptoms like bloating, gas and constipation. And for one in 7 people, these gut problems can be distressing.¹

Sandeman says that the most common cause of stomach pain and bloating is excess intestinal gas.

“That might be from swallowing air when you eat too fast or drink a lot of carbonated drinks,” she says.

“Bloating is often caused by changes in your diet. For example, if you have eaten a large portion of rich, fatty or salty food or if you have a low or inconsistent amount of dietary fibre intake on a daily basis.”

On top of this, regular bloating can also be caused by:

• constipation
• coeliac disease
• food intolerances (such as gluten, wheat or lactose)
• irritable bowel syndrome (IBS)
• hormones
• stress.

Most people can prevent bloating by tweaking certain things in their diet.

Sandeman recommends starting off by making sure you get enough fibre each day, incorporating a variety of:

• soluble fibre (such as oats, seeds, fruit and vegetables)
• insoluble fibre (such as wholegrain breads, cereals and nuts)
• resistant starch (such as bananas, pasta, rice, potatoes and chickpeas).

If you’re not used to eating a lot of fibre, start gradually so you don’t overwhelm your system.

“But once it starts sweeping through your digestive system, it will help clean out the fermenting faecal matter that’s stuck in there,” says Sandeman.

“Fibre also tells your body to drink more water, and it makes you feel full sooner so that you don’t eat too much.”

“And finally,” Sandeman adds, “fibre is a prebiotic that helps feed and promote the good bacteria in your gut.”

Another belly bloater is processed foods. This is because they’re low in fibre but high in salt and fat, which your gut isn’t too fond of.

“Salt causes water retention, and fat slows down the digestive process because it takes longer to digest,” says Sandeman. “All of these things can lead to constipation and bloating.”

Moreover, Sandeman adds, because processed foods are low in nutrition, “they will leave you feeling hungrier even after you’ve consumed a lot of calories, [which] leads to more eating, deepening the problem.”

As well as eating more fibre and avoiding processed foods, Sandeman also recommends:

• drinking enough water. This keeps your digestive tract working well, preventing constipation
• exercising regularly. Which helps prevent water retention and keeps your bowels moving
• eating mindfully. Taking your time to chew thoroughly and stopping eating before you’re full
• noticing sensitivities. Whether it’s alcohol or certain trigger foods, paying attention to what you consume can help you notice the things you’re sensitive to.

Ongoing bloating is worth looking into. Especially if it:

• lasts for more than a week
• is painful
• gets progressively worse
• has other symptoms like fever, vomiting or bleeding.

If you’re planning to see doctor or dietitian, Sandeman recommends keeping a diary to track things like:

• the duration of the bloating
• your regular diet
• any foods that impact bloating
• the time of day when symptoms appear or worsen
• whether stress affects bloating
• if hormones are a factor
• any associated symptoms.

It is possible to be bloated and full at the same time.

If you’re regularly eating when you’re not hungry, or indulging in unbalanced portions, Sandeman recommends using the Hunger Level Scale² to help you practise portion control and mindful eating.

In a nutshell, this simply means asking yourself how hungry you really are, and slowing down and enjoying every mouthful when you eat.

“Feeling full is a delayed reaction because it takes a while for food to actually reach your stomach,” says Sandeman. “Most people eat enough to be full before they can actually feel that they are.”