Is Your Swollen Stomach Caused By Bloating Or Excess Fat? Here’s How To Tell

When your favorite pair of pants feel tighter than usual in the morning, you may wonder if it’s because of bloating vs. fat. So, what’s the difference between the two?

“Bloating is when your abdominal region or belly feels full, tight, and has the appearance of being swollen or distended,” says Allison Koch, RD, of the Running Dietitian. It can occur when you eat, drink, or have too much gas. It may feel different from person to person, but it can range from mildly uncomfortable to intensely painful. Thankfully, it’s typically temporary.

Fat, especially if it builds up around the midsection, develops over time and tends to stick around longer. “It feels soft instead of tight,” Koch adds.

But not all body fat is harmful to health. It keeps you warm and stores vitamins like A, D, E, and K, which are essential to organ and tissue function. Fat is also important for the proper functioning of blood sugar, the brain, hormones, and metabolism. Certain types of fat (and where it is stored on the body) can be bad for your health, though.

Here’s how to tell if the bulge over your belly us due to bloat or fat, plus what to do about both.

What is the difference between bloating and fat?

Weight gain due to excess fat shows up on the scale gradually, while weight gain as a result of bloating can show up suddenly, such as overnight or even within the same day, according to Koch. The good news is weight gain from bloating disappears just as quickly. On the other hand, weight gain due to too much fat takes longer to lose.

“Bloat will not generally show up on the scale in large changes unless it is related to something else, such as too much stool. Fat has small day-to-day variations, but takes a long time to change meaningfully even with diet and exercise,” explains Bryan Curtin, MD, a gastroenterologist and the director of the Center for Neurogastroenterology and GI Motility at Mercy in Baltimore, Maryland.

Bloating typically resolves on its own, while you’ll need to get rid of fat by lowering your body percentage of fat through exercise and diet.

How do you know if a swollen stomach is caused by bloating or fat?

The most telling observation is how the distention varies across an entire day. “If it is fat, it will never go down, but if it changes with meals or bowel movements, it is likely to be bloating,” Dr. Curtin says.

Here are other tips to help you figure out whether you are dealing with bloat or excess fat in the stomach region.

Check the mirror in the a.m. “When we wake up in a fasted state, our food has already left our stomach and is probably well into our colon, so we do not get that bloated feeling and look,” says Alex Caspero, RD, the owner of Delish Knowledge. “If you wake up with a stomach that is a good two sizes smaller than when you go to bed, something is definitely going on in your gut.”

Think back to your bathroom activities. “Being backed up causes you to weigh more until your body releases the waste it is holding onto,” says Lisa M. Davis, PhD, a clinical consultant in nutrition. This can literally expand your stomach. While every woman’s regular is slightly different, if yours is not on a pretty reliable schedule, it is not regular. Irritable bowel syndrome (IBS), low fiber intake, PMS, sleep changes, stress, and even traveling can all contribute to constipation, she says.

Dehydration can also cause bloating. “Your pee should be a light lemonade color. It does not need to be clear or very pale, but it should not look like iced tea or dark lemonade,” says Caspero. If it does, you are dehydrated, which causes bloat via constipation and makes your body hold onto whatever water it has got.

Know your body. “When you gain weight, it is rarely in one area,” says Caspero. It spreads out over your arms, belly, butt, face, thighs, etc. Though you might notice it most in areas where you tend to carry more of your body fat, bloating is all about the abdomen, she says.

Consider your cycle. Throughout the menstrual cycle, changes in female sex hormones, especially estrogen and progesterone, can result in serious water retention. “The fluid can spread around the body, but seems to affect your tummy most of all,” says Davis.

Re-evaluate after meals. “Bloating tends to happen around and after meal times and changes throughout the day. If you eat lunch and feel bloated afterward, but that feeling goes away when you hit the gym, it is likely bloating,” Caspero explains.

What you eat matters too—consuming a lot of carbs or salt can cause tissue to hold onto water, says Davis, noting that just two cups of water weighs one pound. If you are on a low-carb eating plan, you can expect more fluid in your system post-pasta.

What causes bloating in the stomach?

“Most of the time bloating is due to an accumulation of gas in the GI tract. This can be due to a variety of reasons,” says Dr. Curtin, which include the following.

  • Chewing a lot of gum
  • Eating too quickly
  • Having a digestive disease such as Crohn’s disease, irritable bowel syndrome (IBS), or ulcerative colitis
  • Drinking a lot of carbonated beverages
  • Consuming too many fiber-containing foods
  • Being constipated
  • Having dairy when you have lactose intolerance

“Medical conditions, such as food allergies, gluten intolerance, infections, or even a bowel obstruction can also cause bloating,” Koch says, adding that certain medications may have bloating as a side effect as well.

Bloating isn’t necessarily a cosmetic concern that you should dismiss lightly. “If you have recently undergone abdominal surgery and experience bloating along with severe constipation and loss of appetite, or if you have bloating along with a distended belly, abdominal pain, difficulty breathing, heartburn, nausea, or vomiting, consider contacting your doctor or visiting the nearest emergency room,” says Koch.

What causes fat to accumulate around your stomach?

Excess calorie intake, together with lack of physical activity and a stressful lifestyle, can lead to weight gain that preferentially shows up as fat deposits around the midsection, or visceral fat, Koch says.

Certain foods may contribute to abdominal fat gain, including alcohol, foods high in fat (specifically those containing trans fat), and sugary beverages and foods, according to Koch.

Menopause could also be to blame, thanks to the change in hormone levels, specifically a decrease in estrogen.

To avoid or prevent fat buildup around your stomach, Koch recommends monitoring your diet and incorporating more physical activity. “You will also want to identify stressors and find healthy ways of dealing with those, such as journaling, meditation, or yoga,” she says.

How can you relieve bloating fast?

Koch points out it is best to identify and address the cause of bloating. “For excess gas accumulation, you may find reducing your consumption of the types of foods that contribute to bloating may help,” she says. This includes fibrous foods like beans, broccoli, cabbage, cauliflower, oats, as well as carbonated drinks, and gum.

Incorporating more gut-healthy foods into your diet can help strengthen your gut bacteria, which aids in breaking down food and digestion. This includes fermented or probiotic-containing foods like kefir, kimchi, kombucha, tempeh, sauerkraut, and yogurt. “I encourage my clients to eat at least one fermented food or probiotic per day,” says Koch.

If you know you typically shovel food down your throat fast, slow down and take your time. “Put your fork or spoon down between bites, stay mindful, try not to multi-task while eating, and consider smaller portions. This will help slow your eating, which can impact the amount of air you swallow, reducing stomach bloat,” Koch says.

Taking a short walk or including some light movement post-meal can also encourages gas to pass through your digestive system, providing immediate relief. Laying or sitting down can contribute to gas buildup and bloating.

Dr. Curtin says some over-the-counter products like Gaviscon, Simethicone, or natural products like peppermint oil can help. But he emphasizes that the best way is generally to try and have a bowel movement and avoid carb- or sugar-heavy foods.

If you find yourself regularly puffy and struggling to pinpoint the trigger, talk to your physician or a registered dietitian, says Caspero. “While we all tend to experience bloating in some capacity, it should not be happening after every meal,” she says.

Read more  'I Tried The Atkins Diet For Two Weeks—Here's What Happened'

— Update: 16-02-2023 — found an additional article Bloating Vs. Weight Gain – All You Need To Know from the website for the keyword dieting but gaining weight and bloated.

Causes Of Abdominal Bloating

Bloating is primarily caused by gas accumulation in the gastrointestinal tract that runs from the mouth to the anus and includes the digestive system. A bloated stomach feels full, tight, uncomfortable, or painful (sometimes). It is a temporary condition often caused by certain foods you eat, especially those harder for the stomach to digest. The most common reasons include (1):

  •  Consuming high-fiber foods like lentils, beans, and veggies like cabbage and Brussels sprouts
  •  Sugar and lactose intolerance
  •  Bacterial overgrowth
  •  Constipation
  •  Aerophagia (swallowed air) due to fast eating, smoking, drinking carbonated beverages, and chewing gum

In some cases, bloating could be a symptom of other medical conditions like (2):

  •  Infection or inflammation (such as a condition called diverticulitisXInfection or inflammation of one or more pouches in the intestines which can result in nausea, pain, and fever. )
  •  Pelvic inflammatory disease (PID)
  •  Irritable bowel syndrome
  •  Blockage in your bowel or bladder
  •  Autoimmune conditions like sclerodermaXA rare and long-lasting autoimmune condition in which the skin and connective tissues become hard and tight.

Most of us often confuse bloating with abdominal fat gain. While both may make your tummy look bigger, there is a difference between the two. Let’s understand in detail.

Are You Fat Or Just Bloated? Difference Between Weight Gain And Bloating

Typically, belly fat is considered the first sign of weight gain. However, a swollen abdomen or belly can often result from bloating and not necessarily fat deposition. Here are a few differences between them to identify whether you are fat or bloated.

BloatingAbdominal Fat
It is localized. Only the stomach expands due to excess gasIt is widespread. You will notice excess fat on the abdomen, thighs, hips, and back.
The stomach feels tight.The stomach feels soft and spongy.
It is not constant. The belly reduces once the gas is out.It is constant and gradually builds up.
May cause abdominal pain and discomfort.It is painless.
The body weight is unaffected.The body weight increases.

In some cases, stomach bloating can also be due to the consumption of excess salt, leading to water retention. You may even notice bloating right before (and during) your periods as the body retains water or due to constipation. How do you know if the weight gain is due to water retention? Let’s find out.

Signs That Water Weight Is Making You Bloat

Water retention may make you feel heavier than usual and bloated. Here are the signs to look out for:

  •  Constant boating, especially in the abdominal area
  •  Puffiness of the face, abdomen, and hips
  •  Swollen feet, legs, and ankles
  •  Stiff joints
  •  Weight fluctuations
  •  Skin indentation (when you press the skin for a minute)

In most cases, the symptoms of abdominal bloating can be minimized or prevented by changing your lifestyle habits. Here are a few tips.

Ways To Prevent Bloating At Home

To reduce bloating:

  •  Stick to protein- and complex carbohydrate-rich foods.
  •  Eat slowly and chew your food properly.
  •  Limit the intake of carbonated drinks.
  •  Avoid excess intake of foods like lentils, dried beans, and vegetables from the cabbage family.
  •  Avoid chewing gum and drink water with a straw to avoid swallowing air.

Maintain a log of what you ate and how you felt after eating (bloated, uncomfortable) to determine the real cause of your bloating. If you struggle with bloating constantly, follow these tips.

Long-Term Solutions For Bloating

  •  Consume Probiotics

Probiotics contain gut-friendly bacteria and can help improve your digestion and prevent bloating. Include probiotic foods like yogurt/curd, kefir, sauerkraut, pickles, kombucha, kimchi, and buttermilk in your diet.

  •  Reduce Salt Intake

Excess sodium causes water retention, leading to a swollen and bloated feeling in the belly and other body areas, such as the hands and feet. Limiting the salt intake can get rid of bloating.

  •  Treatment And Medications

If an underlying condition causes bloating, it is best to consult a doctor. The doctor will diagnose the causes of bloating and suggest an individual treatment plan. They may conduct tests like endoscopyXA procedure used to examine the insides of a cavity in the body or a hollow organ with the help of a thin and flexible device. , breath testing, and small intestinal imaging to diagnose the exact reason. Depending on the results, they may suggest OTC medications, dietary and lifestyle modifications, laxatives, antispasmodicsXA class of drugs that inhibits the contraction of smooth muscles and helps relieve pain and discomfort. , antibiotics, and prokinetic agentsXA class of drugs that increases the frequency of muscular contractions to promote the passage of ingested items in the digestive tract. (3).

In the next section, read about the warning signs that you should not ignore in serious bloating.

Warning Signs You Should Not Ignore In Case Of Serious Bloating

Consult a doctor immediately in case you experience severe bloating and the following symptoms:

  •  Weight Loss

If you notice sudden weight loss and bloating without dietary changes and exercising, consult a doctor. It could be due to tumors or overgrowth that press on the intestines, making you feel bloated or full after just a small amount of food.

  •  Severe Pain In The Abdomen

Severe abdominal pain and bloating, accompanied by nausea and vomiting may indicate a bowel obstruction. This requires immediate medical attention to avoid various complications. These obstructions can be painful because the bowel above the blocked area stretches as it gets filled with food and digestive juices, causing intense pain and discomfort.

  •  High Fever

Fever that accompanies bloating is usually associated with some infection or inflammation.

  •  Blood In Stool Or Vaginal Bleeding

Conditions, such as vaginal bleeding between periods, blood in the stool, or postmenopausal vaginal bleeding, are associated with serious bloating. Consult a doctor immediately to rule out chances of gastrointestinal conditions and cancer, particularly uterine or colon cancer.

  •  Ascites

Ascites refer to a condition that causes fluid buildup in the abdominal cavity or pelvis area and causes bloating and weight gain. Ascites may indicate serious complications like liver disease, kidney failure, and cancer (4).
If you notice any of these symptoms or are taking medication that causes unwanted side effects, such as bloating and weight gain, it is recommended to consult your doctor. They may be able to treat the condition better by suggesting an alternative medication or treatment.

Summing It Up

Frequently Asked Questions

Can fasting reduce bloating?

Yes, fasting may reduce bloating. Giving the digestive system a break of 12- 14 hours helps it to reset and aids in reducing bloating.

How long does it take to lose bloat?

Generally, it takes 24 hours to lose the bloat. However, for some people, it may take a little longer. If the symptoms persist even after 48 hours, it is safe to consult a doctor.

Does lemon water help with bloating?

Yes, lemon water can effectively manage bloating. Having it on an empty stomach reduces bloating and stimulates healthy bowel movements.

Does coffee cause bloating?

Yes, coffee may cause bloating in some people. The caffeine in it triggers spasms and causes bloating.

Is apple cider vinegar good for a bloated stomach?

No, apple cider vinegar may not help with bloating. There is no scientific evidence to support the claim that ACV relieves bloating.

Do bananas help with bloating?

Yes, bananas can relieve bloating. The potassium in them can help reduce bloating effectively.


— Update: 17-02-2023 — found an additional article 6 Signs to Tell if you are Just Bloated or Have Gained Weight from the website for the keyword dieting but gaining weight and bloated.


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