Today, i am going to share with all of you in regards to stomach bloating. As you may aware, sometimes you will feel discomfort, gassy and stomach bloating after your meal.
I have done some research online, and compiled 10 main causes of stomach bloating and how to solve it.
1. Are you getting enough fiber from your meal?
When we eat eat too little fiber, waste moves through our digestive system will be slower and will make us feel bloated.
Solution: Eat more non starch vegetables and leafy greens like cucumber, iceberg, celery, white mushroom, spinach, broccoli, bell pepper, zucchini, cauliflower, asparagus, radish and tomatoes to make sure you have enough fiber.
Cruciferous vegetables contains raffinose which will cause excess gas to our body, the example of Cruciferous vegetables are broccoli, cauliflower, cabbage, brussels sprouts hence please cooked or steamed well before consume.
When we eat eat too little fiber, waste moves through our digestive system will be slower and will make us feel bloated.
Solution: Eat more non starch vegetables and leafy greens like cucumber, iceberg, celery, white mushroom, spinach, broccoli, bell pepper, zucchini, cauliflower, asparagus, radish and tomatoes to make sure you have enough fiber.
Cruciferous vegetables contains raffinose which will cause excess gas to our body, the example of Cruciferous vegetables are broccoli, cauliflower, cabbage, brussels sprouts hence please cooked or steamed well before consume.
2. Excessive fiber?
In contradiction, when we eat too much fiber, especially when we have no time to even have our meal during our hectic working world today, we tend to eat too quickly, that will cause our stomach gassy and bloating because most of the fiber don't get digested or broken down.
Solution: Eat and chew your food slowly. Especially those whom are doing IF, try to eat slowly, and enjoy your food mindfully.
In contradiction, when we eat too much fiber, especially when we have no time to even have our meal during our hectic working world today, we tend to eat too quickly, that will cause our stomach gassy and bloating because most of the fiber don't get digested or broken down.
Solution: Eat and chew your food slowly. Especially those whom are doing IF, try to eat slowly, and enjoy your food mindfully.
3. Not drinking enough water?
Many of us tend to forget to drink enough water throughout the day.
Solution: Make sure you drink enough water, the ratio of water intake should be your body weight x 2.5. Add some Himalayan Pink Salt in your body to make sure you have enough minerals.
4. Too much sweeteners?
We tend to consume too much of Keto Friendly sweeteners like xylitol, erythritol, sorbitol, and maltitol, when we first started our new lifestyle. All these sweeteners are not easily digestible and is a common cause of bloated stomach.
As when these sugar alcohol meet with the bacteria, it will ferments and release gas, which leads to stomach bloating.
Solution: Cut down your Keto Friendly bakery items and try to eat only REAL FOOD.
Solution: Cut down your Keto Friendly bakery items and try to eat only REAL FOOD.
5. Too much MCT oil?
Do not take MCT oil with an empty stomach if you feel gassy and bloating. Try to start from 1 teaspoon of MCT oil and gradually increase as needed.
6. Are you having food allergy
Allergic reactions produce inflammation and swelling. It will be unpleasant when it affects your intestines and stomach.
Common sources of food sensitivities include:
- Dairy
- Coffee
- Nuts
- Seafood
7. Imbalances in gut flora
As we are taking high fat food, sometimes our guts will have difficulty to digest.
The fix: Take some probiotic supplement.
8. Why are you having a cheat meal, if you current lifestyle can lead you to your optimal health?
To me, cheat meal is a very bad idea, which will cause stomach bloating, upset stomach, headache, fatigue, and water weight-gain.
9. Low stomach acid
If you have low stomach acid, you may experience bloating due to bacteria buildup in your stomach.
Solution: For some people with low stomach acidity, you may experience bloating due to bacteria buildup in your stomach, try to drink 1 tablespoon of ACV + water to help to raise stomach acid levels to aid digestion. This might prevent gas and bloating. ACV is also an antimicrobial substance, meaning it may help kill bacteria in the stomach or intestines.
Note: Please use straw when you drink ACV, as the acid will damage our teeth enamel in long term.
10. Intermittent fasting (IF)
Solution: Drink plenty of water and do not do extended IF until your body already FAT ADAPTED. Start with 16:8, followed by 18:6, then 20:4. Start slowly until your body has fully adapted to the new lifestyle.
In a Nutshell
Bloating is quite common for many of us, even you are not on Keto. I have stomach bloating problem as well, hence i am trying to eliminate nuts and dairy from my meal and i will take ACV daily + exercise.
When we exercise, our stomach muscles help move gas through the intestines, thus improve your gut health. Not to forget, pay attention to the food you consumed and have a Happy Tummy.
"Love Yourself by Consuming only Whole Food"
"Be Healthy First and Weight Loss will come Eventually"
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