Swollen Tummy? This Is How To Tell Whether It's Belly Bloat Or Excess Fat
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.
You Might Also Like
