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.