Medical experts have issued a stern warning to the public, revealing that the common habit of eating until one feels completely full significantly increases the risk of life-threatening non-communicable diseases, including cancer, diabetes, obesity, and hypertension.
Speaking on the growing health concerns in Nigeria, experts noted that cultural beliefs are partly to blame. In many Nigerian households, a “chubby” or fat child is often viewed as a sign of well-being and parental wealth. This cultural perception fuels the dangerous notion that a person must eat until they reach a state of being “belly full” (locally termed “belle full”).
However, health professionals are now urging a shift in focus from achieving “fullness” to achieving “satisfaction.”
The Danger of the “Full” Stomach
According to the MD Anderson Cancer Centre, overeating causes a physical backup in the digestive system. When an individual consumes excess food, the hydrochloric acid produced in the stomach to break down the meal is forced back into the oesophagus. This results in heartburn, acid reflux, and chronic organ strain, which can eventually trigger heart attacks or lead to long-term conditions like diabetes and cancer.
Professor Olufemi Fasanmade, a Professor of Endocrinology at the Lagos University Teaching Hospital (LUTH), Idi-Araba, cautioned against the habit of large single meals.
“Eat three to four times a day, but in small portions,” Fasanmade advised. “If you tend to eat until you are full, it would lead to overeating. In a sitting, just take small portions. For example, one wrap of amala or one slice of yam at a particular sitting.”
The endocrinologist emphasized that portion control is the cornerstone of weight management and long-term health.
Satisfaction vs. Fullness: The “Tricks” to Eating Less
Funmilayo Oluwasola, the Assistant Chief Dietitian at the Federal Medical Centre, Abeokuta, explained that there are biological and practical ways to feel satisfied without overindulging.
“Of course, if one is not satisfied, there would always be the urge to eat. So, what we should focus on is gaining satisfaction at whatever we find, whatever we are eating,” Oluwasola said.
She recommended two primary strategies:
Pre-meal Hydration: Drinking water before a meal partially fills the stomach, naturally limiting the space available for food.
High-Fibre Choices: Foods such as oats, vegetables, and whole grains promote a feeling of satiety much faster than refined carbohydrates.
“If you are going to take something like oat swallow, something that is high in fibre, you can always trust that with a little quantity, you are going to feel full. There are just tricks around it,” she added.
Guidelines for the Moderately Active Adult
For moderately active adults, the experts recommend a daily intake of approximately 1,800 calories. Oluwasola provided a breakdown of what a healthy daily portion looks like:
Breakfast: Three to four slices of bread with tea and vegetable sauce.
Lunch (The Main Meal): This should be the largest meal of the day, consumed when the person is most active. For “swallow” meals, two fist-sized wraps are sufficient; for rice, two to three regular serving spoons are recommended.
Dinner: As the day winds down, meals should be lighter. Options include pap with vegetables or smaller portions of rice with a high volume of vegetables.
The Emotional Connection
Beyond physical habits, psychologists warn that overeating can often be a symptom of underlying mental health issues. Reports indicate that “emotional eating” is frequently a sign of depression, where individuals use food for relief rather than nutritional needs.
Experts conclude that by making conscious choices, understanding portion sizes, and prioritizing nutrient-dense, high-fibre foods, Nigerians can enjoy their rich culinary heritage without falling victim to the “belle full” trap that leads to chronic disease.
