How to Combat Bloating on a Keto Diet
When you decide to try the keto diet, you likely have heard the research and anecdotal evidence that people feel fantastic on the diet. They get an energy and mood boost; many folks report feeling mentally sharper with better sleep and stamina on the high-fat diet. These positive effects abound.
But bloating is one common (and decided less great) experience that isn't often discussed. It's pretty normal for people to experience at least some digestive system discomfort when they first start the keto diet. If this sounds like you, you're not alone! Read on to find relief!
Understanding the Whys of Keto Bloating
Bloating is a common issue for many people, especially as they make dietary changes. While the high-fat, low-carb ketogenic diet gives many awesome health benefits (including dropping pounds), the transition can sometimes cause your stomach to feel “off.”
So why does bloating occur on keto? Many people assume that since keto means you eat fewer carbs, your digestion will be better. But there are some critical ways that keto impacts your digestion and how your body metabolizes food.
Bloating itself is rarely a dangerous situation, but it's not a pleasant feeling. You might feel too full, or your stomach might feel tight. Bloating typically comes from the digestion process—as food breaks down, excess gas and air are released into your belly, making it feel fuller, larger, and painful. Sometimes, you might feel like you have gas that you can't pass. In other words, it's no fun.
There are several reasons why you might feel bloated on keto. The first is that you’ve likely drastically cut carbs. Changes in your carbs mean changes in your gut’s microbiome. Whenever the bacteria in your body changes, you might experience some bloating.
As you eat more fats, you're also going to slow your digestion. When things move along your digestive tract slower, you'll likely get that dreaded feeling of bloating. You may also experience constipation, where bowel movements are slow and don't relieve the situation.
The good news is keto bloating isn’t usually a permanent issue. If you’re otherwise having success on the keto diet, don’t ditch your better eating habits to fight the bloat. There are some practical ways you can relieve bloating and other adverse effects without causing weight gain.
Of course, any time you start a new diet, you should consult a medical professional to ensure that the diet is a good idea for your personal health situation. If you notice digestive issues that don't resolve within a few days, it's best to check it out with your doctor. Some conditions like irritable bowel syndrome may benefit from a low-carb diet, but it's always best to work with the guidance of your health advisor.
How to Help Bloating on the Keto Diet
There are a few common factors in the keto diet that can lead to the feeling of bloat. Here's how to troubleshoot these digestive health issues to find some relief.
1. Increase Your Fiber Intake
When you start to restrict your carb intake, you may find that your fiber intake is too low. That’s because low carb diets like keto have you avoid many fiber-rich foods such as whole grains and fruits. Fortunately, there are still many keto-friendly fiber sources:
- · Vegetables: Focus on adding non-starchy vegetables (leafy greens) and cruciferous vegetables (cauliflower, broccoli, and cabbage) to every meal. These veggies can help get “things” moving.
- · Seeds & Nuts: Another source of protein-rich fiber comes from seeds and nuts. Flax, chia, and almonds are high-fiber and low-carb friendly.
- · Fiber Supplements: Psyllium husk and similar fiber supplements can help you get enough fiber intake in your diet. These supplements often dissolve in water for an easily drinkable way to fight bloat.
2. Stay Hydrated
Hydration is another major cause of digestive woes. If you don't drink enough water for proper digestion, you'll likely feel bloated. Many times, when people start keto, they forget that hydration is still very crucial. Drinking water can help you avoid the “keto flu” too.
- · Focus on Water: Water is typically the best elixir for your body. Most guidelines suggest that people need about eight glasses or 64 ounces of water per day. If you're bloated, reach for your water bottle and be sure you're getting plenty of water each day.
- · Enjoy Electrolyte Drinks: Changes to your metabolism on the keto diet can deplete your electrolytes—minerals that carry electric messages to your nerves and muscles. Replenish electrolytes with enhanced water and sugar-free sports beverages.
- · Avoid Dehydrating Beverages: While all liquids may seem the same, the truth is that some beverages can leave you parched. When drinks contain caffeine and alcohol, they become diuretics—as in, they increase urination and contribute to dehydration. Avoid them or cut back if you notice bloating on keto.
3. Eat Slowly and Mindfully
Eating slowly and making mindful food choices is ALWAYS a good idea, especially if you’re aiming for weight loss. It turns out that fast eaters may also be swallowing air as they gulp down their food—causing even more bloating.
To slow your roll when it comes to eating, turn off distractions (like TV and, yes, your phone) while you eat. Put down your fork and pause between bites, taking time to completely and thoroughly chew your food. Whether you follow a low-carbohydrate diet or are just trying to eat healthier, slow eating is good practice for all.
4. Monitor Your Food Choices
Some foods can also add to those bloaty feelings. There are a few common culprits that may show up on your low-carb radar.
- · Dairy: If you’re sensitive to dairy products or lactose, keep your intake very limited. Choose lactose-free alternatives (making sure they’re also low-carb). Note that many folks can tolerate cheese and yogurt, even though they may struggle with milk and ice cream.
- · Sugar Alcohols & Replacements: Many low-carb products swap out sugar for artificial sweeteners and sugar substitutes that contain the common sugar alcohols erythritol and xylitol. These can cause bloating in some people. Diet soda and gum are two major contributors to keto bloat, so be sure to eat them in moderation.
- · Processed Foods: Some packaged "keto" foods are highly processed. They may contain additives that can lead to digestive issues, even though they are low in carbs. Stick with whole foods and options that contain just a few ingredients whenever possible.
5. Consider Probiotics
Probiotics are fantastic for balancing your gut flora with good bacteria. If you've long struggled with digestive issues, try incorporating more probiotic-rich foods into your meals. Probiotic foods include fermented foods like kimchi and sauerkraut.
If you suspect you're not getting enough probiotic foods in your diet, discuss probiotic supplements with your healthcare professional. They may recommend a probiotic with live strains, making it more effective for your gut microbiome. (It's important to always follow medical advice when it comes to supplements).
Enjoy Simple Meals with It’s Skinny
It's Skinny products are a great way for you to keep up your fiber intake, while enjoying all your favorite dishes low-carb-style. It's Skinny noodles come in a wide variety of shapes and sizes that help you easily recreate your beloved recipes.
Enjoy dishes like, Spaghetti with Sundried Tomato Cream Sauce, Spicy Couscous with Chorizo, or Beef Shortrib Ragu with Pappardelle. You can easily make all your favorite dishes from Peanut Noodles to Fried “Rice Shape” It’s Skinny—and eat them guilt-free.
Try all the shapes:
It’s Skinny Pasta has ZERO net carbs and only 9 calories per pack. The Pasta is high in a special dietary fiber known as Glucomannan. This fiber helps you feel full without feeling bloated.
It's Skinny Pasta gets its impressive stats from a special ingredient called konjac. Konjac is a strange-but-fantastic root vegetable from Asia. The radish-like veggie has been enjoyed for years there as both food and medicine, but it's only recently become popular in the United States in the form of shirataki noodles.
But how does it taste? It’s Skinny gives you the taste and texture of traditional pasta, but there’s no carb-coma or guilt. The key to keto success is to enjoy your favorite foods in slightly modified ways. Don’t deprive yourself! After all, what’s life without delicious pasta?! It can be tempting to cheat, but that can take you out of the state of ketosis (and then you have to start the process again).
Instead, swap in It’s Skinny for a low-carb, keto-friendly version of any pasta recipe. It cooks fast—heating through in just a few minutes. There’s no boiling water or dragging out the rice cooker. Just open the pack, drain, and add your noodles to your other ingredients at the end of cooking. It’s that simple.
If you’re looking for great ways to make the keto diet work for you, It’s Skinny is your secret weapon. It can help you feel great as your body adjusts to the new way of eating.
