What should I do if I don't feel full

The inability to feel full may be related to delayed gastric emptying, abnormal hormone secretion, fast eating speed, psychological factors, and digestive system diseases. It can be improved by adjusting dietary structure, cultivating eating habits, increasing dietary fiber intake, regular exercise, and seeking medical examination.

1. Delayed gastric emptying:

insufficient gastric motility or gastroparesis can lead to prolonged food retention time and delay the transmission of satiety signals. It is recommended to choose low-fat and easily digestible food, such as steamed fish, oatmeal Congee, and avoid fried food. Small and multiple meals can help reduce the burden on the stomach, and if necessary, seek medical evaluation to determine whether gastric motility promoting medication intervention is needed.

2. Abnormal hormone secretion:

Abnormal levels of hormones such as leptin and cholecystokinin can affect the central regulation of satiety. Ensuring 7-8 hours of high-quality sleep can stabilize hormone secretion, increase tryptophan rich foods such as bananas and milk, and help promote serotonin synthesis. Long term abnormalities require endocrine examination.

3. Eating too fast:

The brain takes 15-20 minutes to receive signals of satiety, and wolfing down food can easily lead to overeating. Chew 20-30 times per bite, use small utensils, and pause drinking water between meals to prolong eating time. Keeping a diet diary can help establish satiety perception training.

4. Psychological factors:

Stress or emotional eating can inhibit the nerve conduction of satiety. Mindfulness diet training, such as focusing on the color, aroma, and taste of food, and taking deep breaths before meals, can enhance perception. Psychological counseling has a significant improvement effect on individuals with binge eating tendencies, and cognitive-behavioral therapy is recommended.

5. Digestive system diseases:

Gastritis, diabetes and other diseases may damage the satiety receptor. Symptoms lasting for more than two weeks require gastroscopy or blood glucose testing. Patients with Helicobacter pylori infection may experience similar symptoms, and standardized treatment of the underlying disease is necessary after diagnosis. Establishing a regular eating rhythm is crucial for restoring satiety. Set a fixed time for three meals a day to avoid overeating on an empty stomach for a long time. Drinking 200ml of warm water before meals can activate the satiety signal in advance. Increasing the volume of high fiber foods such as konjac and chia seeds, combined with exercises such as squats and brisk walking, can improve gastrointestinal motility. Record daily diet and hunger levels of 1-10 points, and observe the trend of changes after two weeks. If there is still no improvement after adjusting lifestyle for one month, it is recommended that the gastroenterology department conduct professional evaluations such as gastroscopy and gastrointestinal hormone testing to rule out the possibility of organic lesions. Children or pregnant women with this symptom should prioritize nutritional deficiency and undergo timely trace element screening.