How to Feel Less Full

When you’re chowing down on a delicious meal, it’s all too easy to overindulge and end up feeling uncomfortably full. If this happens, there are a few simple steps you can take to ease the discomfort, like changing into comfortable clothes or going for a walk. You can also prevent the problem before it starts by pacing yourself while you eat and avoiding foods that trigger bloating and discomfort. If you find yourself regularly feeling full after eating only a small amount of food, however, it’s a good idea to see your doctor to find out what’s going on.

Method 1
Method 1 of 3:

Feeling Better after Overeating

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    Take a stroll to help the digestion process along. Moving around can stimulate the digestive tract and help you process your meal more efficiently. As soon as you feel able to do so, take a slow, leisurely walk to get things moving.[1]
    • Don’t jog or speed-walk, however. Overexerting yourself will divert your body’s energy away from your stomach and intestines and slow the process down.
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    Loosen your waistband to create extra room. If you’ve just eaten a huge meal and are feeling uncomfortably full, wearing constricting clothing can make you feel worse. Try loosening your belt (if you’re wearing one) or unbuttoning the top of your pants or skirt. If possible, you might also change into something with a stretchy or loose-fitting waistband.[2]
    • For example, a comfortable pair of leggings or sweatpants might be a good bet.
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    Avoid lying down right after eating. When you’re feeling overfull, it’s tempting to lie down or even take a nap. However, lying down can make your discomfort worse and increase your chances of developing heartburn. Instead, try sitting or standing upright, even if you’re too uncomfortable to do much moving around.[3]
    • It should be okay to lie down after 2-3 hours have passed and most of the food has moved into your intestine.[4]
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    Try a soothing herbal tea. Drinking a little peppermint or ginger tea can soothe your stomach and help your digestive tract relax.[5] Brew yourself a cup and sip it slowly while you recover.
    • If you’re feeling really uncomfortable, try taking an indigestion medication such as Tums, Maalox, or Pepto-Bismol.

    Warning: Don’t take laxatives to try to speed up the digestion process after overeating. They won’t really help, and can ultimately do more harm than good by dehydrating you and depleting your electrolytes.[6]

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    Do some light stretches 1-2 hours after eating. Once you’ve had a little time to process your meal, try doing a few stretches to help relieve gas pain.
    • Avoid doing yoga inversions or any other stretches or poses that position your head below the level of your stomach.
    • Doing simple deep breathing exercises can also help relax your gut and bring some relief.
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Method 2
Method 2 of 3:

Preventing Discomfort after Eating

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    Pace yourself while you eat.[7] Eating too fast can confuse your brain and body and make it harder to tell when you’re actually full. By the time your body gets the signal that it’s time to stop eating, you may already be uncomfortably overstuffed.[8] If you have a tendency to scarf down your meals, make a conscious effort to slow down.
    • Looking at your food while you eat and taking time to appreciate the smells, flavors, and sensations of your meal can help you slow down and be more aware of how much you are eating.[9]
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    Pay attention to your body’s hunger cues. The advice to eat only when you’re hungry seems obvious enough. However, it can be surprisingly hard to tell whether you’re actually hungry or not.[10] Next time you feel the urge to grab a snack or eat just one more bite of the big meal in front of you, stop and pay attention to the signals your body is sending you.[11] For example:
    • Do you feel hunger pangs? Is your stomach rumbling?
    • If you’re already eating, do you still feel physically unsatisfied or are you comfortably full?
    • Do you feel like eating something simply because you’re bored, upset, stressed, or some tempting-looking food just happens to be in front of you?

    Tip: If you feel the urge to eat something but you’re pretty sure you’re not actually hungry, try waiting 10 minutes before you eat. In the meantime, do something else, like stretching or taking a brief walk. The craving may pass if you distract yourself for a few minutes.

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    Avoid eating too much sugar or salt. Excess sugar and salt aren’t great for your health, but those tempting flavors make it easy to overindulge. Try to avoid eating processed foods that are loaded with salt, sugar, and refined carbohydrates. If you’re really craving a sugary or salty snack, try eating just 1 or 2 bites and savoring them very slowly.[12]
    • For example, steer clear of candies and baked goods, sugary drinks, processed lunch meats, and salty snacks like chips and salted nuts.
    • When you’re cooking, try replacing salt with other flavorful herbs and spices.
    • Try satisfying your sweet tooth with a small piece of fruit.
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    Watch out for excess fiber and fat. Dietary fiber and some types of fat are good for you in moderation. However, eating too much of either can upset your stomach and leave you feeling bloated. If you find yourself feeling uncomfortably bloated after your meals, try cutting back on fats and fiber.[13]
    • Fiber-rich foods that can trigger bloating in some people include legumes (such as beans, peas, and lentils), whole grains, fruit (such as apples and oranges), brussels sprouts, and broccoli.
    • Fatty foods—especially solids—take a long time to digest, so they might cause problems if your stomach tends to empty slowly.[14] Avoid greasy foods, fatty meats, and high-fat dairy products.
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    Stick to non-carbonated beverages. Too much carbonation can make you gassy, leading to an uncomfortable bloated feeling.[15] If you tend to get bloated easily after meals, try drinking non-carbonated beverages such as water, iced tea, or light fruit juice.
    • While many people reach for a ginger ale if their stomach is upset, the bubbles in this drink might make the problem worse. Opt for a ginger tea instead, or stick to ginger ale that’s gone flat.
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Method 3
Method 3 of 3:

Recognizing Possible Health Issues

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    See your doctor if you feel full after eating only a small amount. Getting full too quickly can sometimes be a symptom of a more serious condition. If you find that you regularly get full after eating just a small portion of food, especially if you have other symptoms such as nausea or vomiting, weight loss, abdominal pain, or dark stools, call your doctor.[16]
    • Getting full too quickly can be a symptom of conditions such as stomach ulcers, GERD (chronic heartburn), an obstruction in your stomach or bowel, or certain types of tumors.
    • Give your doctor detailed information about your symptoms, when they started, and if there are any foods that seem to make them worse.
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    Make an appointment if you have bloating along with other symptoms. Everyone experiences bloating and gas from time to time. However, if you have persistent or severe bloating or gas pains, especially if you get them along with other symptoms, it’s time to see your doctor to make sure there isn’t something more serious going on. Visit your doctor if you have bloating or gas pains along with:[17]
    • Stools that look bloody or tarry
    • Constipation, diarrhea, or any major changes in the frequency or texture of your bowel movements
    • Unexplained weight loss
    • Nausea or vomiting

    Warning: Go to the emergency room if you have chest pain or severe abdominal pain.

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    Talk to your doctor if you’re worried about your eating habits. If you have trouble with overeating on a regular basis, or if you have any other concerns about your eating habits, your doctor may be able to help. Make an appointment with them to discuss your concerns and try to come up with some coping strategies.
    • Your doctor may recommend working with a nutritionist or registered dietitian to develop healthier eating habits.
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Expert Q&A
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  • Question
    How can I feel less bloated after eating?
    Melody Sayers, MS, RD, NASM-CPT
    Melody Sayers, MS, RD, NASM-CPT
    Registered Dietician
    Melody Sayers is a Registered Dietitian and NASM (National Academy of Sports Medicine) Certified Personal Trainer. She is the owner of Elevate Your Plate®, a private nutrition counseling and personal training practice, focused on an evidence-based, individualized, realistic, and results-driven approach to improving one's health. With over 8 years of experience, Melody has worked in both the private and public health sectors, helping both individuals and communities achieve milestones in managing their weight and preventing disease. She currently holds a Certificate in Adult Weight Management and a Master of Science in Nutrition, Dietetics, and Food Science from the California State University - Northridge.
    Melody Sayers, MS, RD, NASM-CPT
    Melody Sayers, MS, RD, NASM-CPT
    Registered Dietician
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    Eat your meals slowly to help you feel more full with less food. Make sure you're only eating if you're actually hungry.
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References

  1. ↑ https://healthblog.uofmhealth.org/digestive-health/4-ways-to-stop-digestive-discomfort-after-a-supersized-meal
  2. ↑ https://www.cosmopolitan.com/health-fitness/a8341418/how-to-feel-better-asap-after-overeating/
  3. ↑ https://healthblog.uofmhealth.org/digestive-health/4-ways-to-stop-digestive-discomfort-after-a-supersized-meal
  4. ↑ https://www.cosmopolitan.com/health-fitness/a8341418/how-to-feel-better-asap-after-overeating/
  5. ↑ https://www.researchgate.net/publication/287478165_Review_on_herbal_teas
  6. ↑ https://www.nationaleatingdisorders.org/learn/general-information/laxative-abuse
  7. ↑ Melody Sayers, MS, RD, NASM-CPT. Registered Dietician & Personal Trainer. Expert Interview. 6 May 2020.
  8. ↑ https://healthblog.uofmhealth.org/digestive-health/4-ways-to-stop-digestive-discomfort-after-a-supersized-meal
  9. ↑ https://www.hsph.harvard.edu/nutritionsource/2015/01/13/3-strategies-to-prevent-overeating/
  1. ↑ https://www.hsph.harvard.edu/nutritionsource/2015/01/13/3-strategies-to-prevent-overeating/
  2. ↑ Melody Sayers, MS, RD, NASM-CPT. Registered Dietician & Personal Trainer. Expert Interview. 6 May 2020.
  3. ↑ https://www.hsph.harvard.edu/nutritionsource/2015/01/13/3-strategies-to-prevent-overeating/
  4. ↑ https://www.medicalnewstoday.com/articles/322200.php
  5. ↑ https://onlinelibrary.wiley.com/doi/full/10.1111/nmo.12519
  6. ↑ https://healthblog.uofmhealth.org/digestive-health/4-ways-to-stop-digestive-discomfort-after-a-supersized-meal
  7. ↑ https://ddc.musc.edu/public/symptoms/early-satiety.html
  8. ↑ https://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/symptoms-causes/syc-20372709

About This Article

Melody Sayers, MS, RD, NASM-CPT
Co-authored by:
Melody Sayers, MS, RD, NASM-CPT
Registered Dietician
This article was co-authored by Melody Sayers, MS, RD, NASM-CPT and by wikiHow staff writer, Megaera Lorenz, PhD. Melody Sayers is a Registered Dietitian and NASM (National Academy of Sports Medicine) Certified Personal Trainer. She is the owner of Elevate Your Plate®, a private nutrition counseling and personal training practice, focused on an evidence-based, individualized, realistic, and results-driven approach to improving one's health. With over 8 years of experience, Melody has worked in both the private and public health sectors, helping both individuals and communities achieve milestones in managing their weight and preventing disease. She currently holds a Certificate in Adult Weight Management and a Master of Science in Nutrition, Dietetics, and Food Science from the California State University - Northridge. This article has been viewed 85,363 times.
13 votes - 85%
Co-authors: 3
Updated: November 27, 2021
Views: 85,363
Categories: Mindful Eating

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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