Why do I look pregnant after eating?
In IBS, the nerves in the gut are often more reactive. This is called visceral hypersensitivity, meaning the gut sends stronger “signals” in response to sensations that other people may barely notice.
During digestion, it’s normal for some gas to be produced as food is broken down. However, in IBS:
The gut may perceive that gas more intensely
The body may respond by relaxing the abdominal wall
This can cause a visible outward expansion
This is why many people say:
“I wake up with a flat stomach”
“By afternoon, I look visibly bloated”
“It gets worse after certain meals or when I’m stressed”
This doesn’t mean damage, inflammation, or that you’re reacting ‘wrong’ to food.
It’s a sensitivity and muscle response pattern, not a failure of digestion.
What To Try
These are small adjustments that often help reduce the intensity of bloating:
Slow the pace of eating - aim for 10–20 minutes per meal.
Leave 3–4 hours between meals where possible, instead of continuous grazing.
Try diaphragmatic breathing for 2–3 minutes before meals to reduce gut sensitivity.
If large meals trigger bloating, try slightly smaller meals spread across the day, without restricting total intake.
Use garlic-infused oil instead of onion/garlic when cooking, to reduce fructan load while keeping flavour.
You don’t need to remove huge categories of food to see improvement. It’s about how and when, not just what.
When To Seek Help
Speak with a GP if bloating is accompanied by:
Unintentional weight loss
Blood in stool
Persistent vomiting
Symptoms that wake you from sleep
A change in bowel habit that doesn’t settle
These don’t automatically mean something serious, but they are best checked rather than self-managed.
If your bloating fluctuates (flat in the morning → distended later), that’s a very typical IBS pattern, and it responds well to personalised support.