In my years of practice, I’ve heard many patients with irritable bowel syndrome (IBS) complain about feeling full quickly or even between meals. This can be uncomfortable and frustrating, especially if you’re trying to maintain a healthy weight.
But what causes this sensation of fullness, and how can it be managed?
Take Olivia, a patient I’ve worked with for years. When her symptoms were at their worst, she would feel full after just a few bites of her meal. To alleviate the discomfort in her stomach, she had to take a 20-minute walk or stand for at least 40 minutes after eating.
The sensation of fullness is a signal from our gastrointestinal (GI) tract indicating there’s not much room left for more food. Normally, we feel full when there’s a substantial amount of food in the GI tract, prompting us to stop eating to prevent overload.
However, if you feel full early during a meal that can suggest our digestive ability is significantly impaired.
One common cause is an irritated or inflamed GI tract, like a peptic ulcer or gastritis. Imagine having a cut inside your stomach; anything rubbing against this raw skin would be uncomfortable. Reducing food intake, which acts as an irritant, can help reduce irritation and allow time for healing.
Another common cause is impaired motility. Our GI tract is made of smooth muscles that contract and relax periodically, creating wave-like movements that push contents forward. An injured GI tract can disrupt this wave-like motion, causing a backup. Motility issues can also stem from the nervous system, such as in diabetes, where nerve damage affects stomach movement. This results in a stomach that doesn’t empty well, leading to early fullness since there’s less room for more food.
So, what can you do to help with early fullness?
One strategy is to make digestion easier for your GI tract.
Chew your food well, make smoothies or pureed soups, eat more cooked foods, and less raw salads. Avoid processed foods, fried foods, or foods high in trans fats or saturated fats, as these take longer to break down. Aim to eat until you’re about 80% full each time.
Another strategy is to promote motility.
You need to move to help your bowels move. A 20-minute walk after each meal can help your stomach churn and mix food with digestive juices better. Use a standing desk if you need to work right after lunch, and set aside time for regular exercise. Persistence is key: day-to-day practice will yield results and prevent relapse.
For those with more serious gut issues, additional support and treatment are necessary. Make sure to seek guidance from a healthcare provider. Feel free to schedule a consultation with the providers at Naturopathic Family Health if you have any questions.
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Dr. Sherry Su, ND, FABNG
Naturopathic Doctor San Jose
408-356-1364
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