Feeling full - not only hearty food can be responsible

Heavy or sumptuous meals often lead to an unpleasant feeling of fullness. This is a common reason why some people opt for a vegan and raw food diet. However, it is important to note that persistent discomfort such as constant bloating and flatulence can also be due to functional disorders or movement disorders of the digestive tract, such as irritable stomach syndrome. Fortunately, there are several ways to alleviate the symptoms.

What is bloating and what role does diet play?

The sensation of bloating varies from person to person. It is often associated with a very full digestive tract and is often accompanied by flatulence. In some cases, this can cause the abdominal wall to become extremely tense and sensitive to touch. It is also not uncommon for bloating to occur together with nausea. In addition, many sufferers report a combination of bloating and symptoms such as heartburn, constipation and frequent burping.

In many cases, bloating has harmless causes. For example, it can be caused by a large, heavy meal or eating quickly. Bloating during pregnancy is also normal and no cause for concern. Ultimately, the expectant baby is demanding its space and thus affecting the mother's digestion. In addition, flatulent foods such as pulses, cabbage, cucumbers, onions and fresh bread as well as carbonated drinks can pose a challenge to our digestion as they increase the gas content in the digestive tract. These gases are often trapped in small bubbles in the digestive pulp.

Treatment of bloating - several options to choose from

There are several ways to combat the unpleasant symptoms. In the case of acute bloating, for example triggered by heavy or unfamiliar foods, herbal medicines from the pharmacy can help. These usually consist of various medicinal plant extracts that regulate stomach movements.

Our body benefits from a varied and natural diet. People who suffer from bloating should make sure they eat smaller meals throughout the day. It is also important to chew thoroughly to facilitate the digestive work of the stomach. The recommended number of chews varies between 32 and 50 per bite, although this varies from person to person. Foods rich in nutrients and fibre are particularly beneficial for relieving bloating. Foods such as rye products and linseed can promote bowel movements and thus prevent constipation. Linseed oil also has a positive effect on digestion.

If you're soaking up the sun in Ibiza or going on another holiday to a distant country, you can enjoy the culinary offerings of the host country as a special highlight. People who are more prone to feeling full should take a step back and stick to familiar dishes. Vegan and raw food dishes, which are also eaten at home, often taste not only the same but even better away from home.

Exercise is often neglected in everyday working life or during long periods of sitting on the sofa. But physical activity is crucial to promote bowel function and combat bloating. Experts recommend at least 15 minutes of exercise a day, which can reduce the risk of death by 14%. More exercise is always better: every additional quarter of an hour reduces the risk by a further 4%.

When to see a doctor if you feel bloated?

A persistent or frequent feeling of fullness can sometimes be an indication of illnesses in various organ areas. If such complaints occur regularly or are associated with severe pain, it is advisable to seek medical advice. An unusually hard abdominal wall should also be taken seriously.

Symptoms such as pain, pressure and a feeling of fullness in the upper abdomen, nausea and possibly vomiting may indicate acute gastritis. Characteristic signs of a stomach ulcer are a feeling of pressure in the stomach or upper abdomen, burning or stabbing pain and a feeling of fullness, often accompanied by nausea and sometimes vomiting, especially after eating. A feeling of fullness can also occur with lactose intolerance, acquired fructose intolerance and gluten intolerance such as coeliac disease.