PROBIO Journal · Gut & microbiome

Bloating and feeling of fullness: causes, what helps right away and which foods cause bloating

Flat in the morning, like a balloon in the evening? Bloating after eating is one of the most common abdominal complaints of all and usually has everyday causes.

A bloated stomach, pressure in the upper abdomen and the feeling of having eaten far too much even though the portion was normal: bloating and a feeling of fullness are unpleasant, but in most cases harmless. In this guide you will learn how bloating differs from a feeling of fullness, what causes lie behind them, what helps right after eating, which foods cause bloating, which home remedies make sense and when you should have bloating checked by a doctor. There is also a 7-step check for the coming weeks.

10 to 15 minutesof walking after eating gets digestion going

20 minutesper meal, that is how long the satiety signal takes

3 to 7 daysto test each change, then you will see what works

Bloating or feeling of fullness?
Causes
What helps right away?
Food
7-step check
When to see a doctor?
From the range
FAQ

Bloating or feeling of fullness: what is the difference?

A feeling of fullness means that the stomach feels unpleasantly full and heavy after eating, often even after small amounts. It tends to be felt in the upper abdomen. Bloating describes a tense, distended abdomen, usually caused by gas in the intestines. It tends to be felt in the middle and lower abdomen and increases over the course of the day.

The two often occur together, frequently along with wind, burping or a rumbling stomach. Incidentally, it is normal for your stomach to be bigger in the evening than in the morning: food, fluid and gas accumulate in the digestive tract during the day and are processed overnight.

Bloating: the most common causes

Cause	What lies behind it
Eating quickly	If you eat hastily, you swallow more air and often eat more than your stomach can comfortably hold.
Large, late portions	A large, high-fat dinner stays in the stomach longer and causes a feeling of fullness.
Carbonation	Sparkling water, soft drinks and beer bring extra gas into the stomach.
Increasing fibre too quickly	Gut bacteria break down fibre, which produces gas. The gut needs time to get used to more.
Foods that cause bloating	Pulses, cabbage, onions, garlic and lots of raw vegetables are typical candidates.
Sugar substitutes	Sorbitol, xylitol and mannitol in sugar-free chewing gum and sweets are fermented in the gut.
Constipation	A sluggish bowel makes the stomach feel tense and full, see Constipation: what helps quickly?
Little exercise	Sitting for long periods after eating slows digestion.
Stress	Stress affects digestion via the gut-brain axis, and many people also swallow more air when they are tense.
Hormones	Many women experience bloating more often before their period and during the menopause.
Intolerances	For example to lactose or fructose. A doctor can check this with a breath test.
Irritable bowel syndrome	If abdominal pain and changing bowel habits are also present, read more in Irritable bowel syndrome: symptoms, triggers and diet

Constantly bloated: what else could be behind it?

If you are constantly bloated, it is worth taking a look at your gut flora. Digestion is also often unsettled for a few weeks after antibiotics, read more in Building up your gut flora after antibiotics. Less commonly, coeliac disease, small intestinal bacterial overgrowth or other conditions may be behind it, which should be checked by a doctor.

What helps right away against bloating and a feeling of fullness?

Go for a 10 to 15 minute walk: Gentle movement after eating gets digestion going and helps release gas.
Drink warm tea: Many people find fennel, caraway, aniseed or peppermint tea soothing when bloated.
Warmth: A hot-water bottle or cherry-stone pillow on the stomach is relaxing.
Abdominal massage: Massage around the navel in a clockwise direction with a flat hand for 5 minutes.
Loosen tight clothing and do not lie down straight away.
Relaxing position: Lying on your back and pulling your knees to your chest (knees-to-chest position) helps many people let air escape.

Home remedies for bloating

Home remedy	How it works
Fennel tea, caraway tea, aniseed tea	Lightly crush 1 tsp of seeds, pour 250 ml of hot water over them and leave to steep for 10 minutes
Peppermint tea	after eating; best avoided if you have heartburn
Ginger	fresh as a tea; many people find it pleasant when feeling full
Spices when cooking	Caraway, fennel, coriander or savory make cabbage and pulses easier to digest
Hot-water bottle	Place on the stomach for 15 to 20 minutes

Pharmacies also offer over-the-counter remedies for wind. Ask there for advice on which one suits your symptoms.

Which foods cause bloating, and which are easy to tolerate?

Often cause bloating	Often well tolerated
Beans, lentils, chickpeas in large quantities	Rice, potatoes, rolled oats
Cabbage, cauliflower, broccoli, Brussels sprouts	steamed carrots, courgettes, pumpkin, fennel
Onions, garlic, leeks	fresh herbs, chive greens
Apples, pears, stone fruit, dried fruit	ripe bananas, berries, kiwi
fresh bread, a lot of wholegrain at once	day-old bread, spelt sourdough bread
Milk if you are lactose intolerant	natural yoghurt, hard cheese, lactose-free products
Sparkling water, soft drinks, beer	still water, herbal tea
Sorbitol, xylitol, sugar-free chewing gum	Eggs, fish, chicken

You do not have to cut out pulses and cabbage entirely, as they provide valuable fibre for your gut flora. Start with small amounts, cook them thoroughly and favour puréed versions such as hummus. To find out how to increase your fibre intake without getting bloated, read our guide Fibre and prebiotics: table, daily requirement and the best foods.

The 7-step check against bloating

Change only one thing at a time and observe it for 3 to 7 days. This way you will find out what really helps your bloating.

Step	In practice
1. Eat more slowly	Put your cutlery down between bites, at least 20 minutes per meal
2. Smaller portions	Three normal meals rather than one large one in the evening
3. Eat lighter in the evening	The last meal at least 3 hours before going to bed
4. Still water instead of sparkling	As a test for a few days
5. Cooked rather than raw	Steamed vegetables instead of large quantities of raw vegetables
6. Increase fibre slowly	Only one extra portion per week, and drink enough
7. Food diary	What did you eat, and when did the symptoms appear? After two weeks, patterns often emerge.

In the long term, your stomach benefits from a diverse gut flora. To find out how to look after it step by step, read Building up your gut flora: how to strengthen your gut microbiome in 3 phases.

Bloating: when should you see a doctor?

Have bloating checked by a doctor if it lasts for several weeks, appears for the first time or is very distressing for you. Please see a doctor promptly if you notice these warning signs:

severe or increasing abdominal pain
blood in the stool or black stool
unintentional weight loss
fever, vomiting or symptoms that wake you at night
a hard, severely distended abdomen without passing stool or wind (emergency)
new symptoms from around the age of 50
in women: persistent bloating with pressure in the lower abdomen, have this checked by a gynaecologist

Frequently asked questions about bloating and a feeling of fullness

What helps quickly against bloating?

A 10 to 15 minute walk, warm fennel, caraway or aniseed tea, a hot-water bottle and a gentle clockwise abdominal massage. Loosen tight clothing and do not lie down straight away.

Why is my stomach bigger in the evening than in the morning?

That is normal. Food, fluid and gas accumulate in the digestive tract over the course of the day. This is processed overnight, which is why your stomach is usually flatter in the morning.

What is the difference between bloating and a feeling of fullness?

A feeling of fullness is an unpleasant sensation of fullness in the upper abdomen after eating. Bloating is a tense, distended abdomen, usually caused by gas in the intestines. The two often occur together.

What causes bloating?

Usually eating quickly, large portions, carbonation, foods that cause bloating, sugar substitutes or increasing fibre too quickly. Constipation, stress, hormones, intolerances or irritable bowel syndrome are also possible causes.

Which foods cause bloating?

Typical examples are pulses, cabbage, onions, garlic, apples, pears, fresh bread, carbonated drinks and sugar substitutes such as sorbitol. However, which foods cause bloating differs from person to person.

What helps against a feeling of fullness after eating?

Eating more slowly, smaller portions, eating lighter in the evening and taking a short walk after eating. Many people find a warm ginger or fennel tea pleasant.

Can fibre cause bloating?

Yes, especially if you increase the amount quickly. Increase slowly, by about one extra portion per week, and drink enough. The gut then usually adapts well.

Does carbonation cause bloating?

It can make it worse, because extra gas enters the stomach and intestines. Try still water for a few days and see whether it makes a difference.

Is constant bloating dangerous?

Usually not. However, if bloating lasts for weeks or is accompanied by warning signs such as severe pain, blood in the stool, weight loss or fever, have it checked by a doctor.

Which tea helps against bloating?

Fennel, caraway and aniseed tea are classic home remedies for bloating; many people also find peppermint and ginger tea soothing.

From the PROBIO range

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Calcium contributes to the normal function of digestive enzymes.
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Food supplements are not medicines and are not intended to treat the complaints described in this article. Always have symptoms checked by a doctor.

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