Eating healthy but cant get rid of my bloating
alexandravictoria88
Posts: 138 Member
Hey people i need help on this please as its getting me down.
I was in quite an active job 3 months ago and now at a less active job but i still fit in my walking/jogging at least 3 if not 4x a week. I eat healthy and drink 1/2 litres of water a day. Ive also tried to cut down on artificial sweeteners(w/o) aspartame, now down to 1tsp rather than 2. I started trying stevia but i broke out in spots! Lol.
Im at my wits end i dont know what is causing it or what else i can do. Helllppp
I was in quite an active job 3 months ago and now at a less active job but i still fit in my walking/jogging at least 3 if not 4x a week. I eat healthy and drink 1/2 litres of water a day. Ive also tried to cut down on artificial sweeteners(w/o) aspartame, now down to 1tsp rather than 2. I started trying stevia but i broke out in spots! Lol.
Im at my wits end i dont know what is causing it or what else i can do. Helllppp
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Replies
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How long have you been eating this way? When I switched to a low sugar, high fibre diet, I felt bloated a lot while (I can only assume) my gut bacteria adjusted and recomposed.
If you've been losing fat, it becomes more obvious when you're bloated, too.2 -
Sounds like a bad gut issue. Look up Dr Hyman on internet for “Hyman Bad Git”. Might be a simple as starting taking a Probiotic. I really like Functional Medicine To fine tune these types of gut issues.25
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Funnily enough i actually take 2 probiotic tablets daily!0
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opalastrophel wrote: »How long have you been eating this way? When I switched to a low sugar, high fibre diet, I felt bloated a lot while (I can only assume) my gut bacteria adjusted and recomposed.
If you've been losing fat, it becomes more obvious when you're bloated, too.
To be honest ive been eating healthy for 4 years now. But 3 months ago it changed alot as i moved country not going to the gym but doing my cardio and have cut down on sugar about 2 weeks could that be it? My gut bacteria adjusting?1 -
Are you getting enough fats in your diet, alongside the healthy fiber? You want to be getting at least 0.35-0.45g of fat daily per pound of a healthy goal weight, so as to properly absorb the fat-soluble vitamins, promote smooth digestive transit, and build healthy cells and nerves.
It's good to get a fair proportion of the fat from sources like olive oil, nuts, avocados, seeds, etc. Sometimes people get their fat consumption too low because of old myths about fat being totally bad, or in an attempt to reduce calories . . . but a certain amount is essential.
If the problem could be water weight, another thing to watch is salt/sodium, especially if that's increased lately.
Daily activity level can make a difference too - definitely has an effect on calorie levels.
Hope you can sort it out soon!
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How about sodium?2
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Are you getting enough fats in your diet, alongside the healthy fiber? You want to be getting at least 0.35-0.45g of fat daily per pound of a healthy goal weight, so as to properly absorb the fat-soluble vitamins, promote smooth digestive transit, and build healthy cells and nerves.
It's good to get a fair proportion of the fat from sources like olive oil, nuts, avocados, seeds, etc. Sometimes people get their fat consumption too low because of old myths about fat being totally bad, or in an attempt to reduce calories . . . but a certain amount is essential.
If the problem could be water weight, another thing to watch is salt/sodium, especially if that's increased lately.
Daily activity level can make a difference too - definitely has an effect on calorie levels.
Hope you can sort it out soon!
You are probabaly right, i dont think im getting enough fats in. In regards to sodium im trying to cut that down as i am a salt addict. Trying very hard, but if it was water retention would i still be peeing as much as i do ? I go to the toilet alot!
Thanks1 -
gymprincess1234 wrote: »How about sodium?
Have been cutting that down too..ive tried by adding pepper into my food which has helped me get my mind off salt and it actually works lol0 -
Look up FODMAPS - you might have a bit of an intolerance to something which is causing the bloating. I never realised I had intolerances until I got lean enough to realise that my belly was getting hard and distended after eating certain foods5
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Sounds more like not drinking enough, not enough sodium, not enough fats.3
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randomlyred wrote: »Look up FODMAPS - you might have a bit of an intolerance to something which is causing the bloating. I never realised I had intolerances until I got lean enough to realise that my belly was getting hard and distended after eating certain foods
I had a look at the FODMAP but most of the things on there is like normal basic foods i eat ..eek..will be difficult lol. What were you intolerant too if you dont mind me asking?0 -
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alexandravictoria88 wrote: »
in the OP you said 1/2 litre, thats not much at all?3 -
Even 1 litre isn't much. In the old "8 glasses of water a day" scale, 1 litre is 4 glasses.4
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TavistockToad wrote: »alexandravictoria88 wrote: »
in the OP you said 1/2 litre, thats not much at all?
Haha sorry i meant one to two litres. But at the mo ive drank 2 litres.2 -
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Maybe its too maby carbs? Im a carbaholic..7
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alexandravictoria88 wrote: »Maybe its too maby carbs? Im a carbaholic..
possibly if eating a lot of carbs means you't not getting enough fat and fibre. and yes, try and drink more, see if that helps.2 -
alexandravictoria88 wrote: »opalastrophel wrote: »How long have you been eating this way? When I switched to a low sugar, high fibre diet, I felt bloated a lot while (I can only assume) my gut bacteria adjusted and recomposed.
If you've been losing fat, it becomes more obvious when you're bloated, too.
To be honest ive been eating healthy for 4 years now. But 3 months ago it changed alot as i moved country not going to the gym but doing my cardio and have cut down on sugar about 2 weeks could that be it? My gut bacteria adjusting?
Did the problems start 3 months ago? When you moved? Because different country = differnt foods even if it looks the same. The biochemical make up of plantfoods is determined by the soil composition of the place where it's grown.
It could be that there's something in the food supply that you're not adjusting to well.
If you're drinking tap water, it can also be something in the piping/water supply that people who have been there for a while have adjusted to.
2 -
If this bloating is persistent you need to see a doctor as there could be something underlying. It's likely that because you're not as active as you were that might contribute, or something you are eating is not agreeing with you.3
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alexandravictoria88 wrote: »opalastrophel wrote: »How long have you been eating this way? When I switched to a low sugar, high fibre diet, I felt bloated a lot while (I can only assume) my gut bacteria adjusted and recomposed.
If you've been losing fat, it becomes more obvious when you're bloated, too.
To be honest ive been eating healthy for 4 years now. But 3 months ago it changed alot as i moved country not going to the gym but doing my cardio and have cut down on sugar about 2 weeks could that be it? My gut bacteria adjusting?
It could be - could definitely be any of the above, too, the carbs/an illness/not enough water/new food/the tap water/a food sensitivity/especially if you moved. Good luck!1 -
Could be lots of things . . . but I'd suggest trying that good fat consumption level while you're mulling it over - if that's gonna work, it should do so within a few days of getting the right fat level, a week at the outside. And regardless of whether it helps the bloating, it's a healthier way to eat overall. 1
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alexandravictoria88 wrote: »randomlyred wrote: »Look up FODMAPS - you might have a bit of an intolerance to something which is causing the bloating. I never realised I had intolerances until I got lean enough to realise that my belly was getting hard and distended after eating certain foods
I had a look at the FODMAP but most of the things on there is like normal basic foods i eat ..eek..will be difficult lol. What were you intolerant too if you dont mind me asking?
For me it's cauliflower, cabbage and beans and excessive lactose. You only have to exclude the whole list for a couple of weeks and then reintroduce food as challenges to see what's up. There's plenty of books / apps to help too.
Not sure why I'm being wooed, this is really standard practice in Australia. Developed by Monash University researchers and studied by dietitians.3 -
randomlyred wrote: »alexandravictoria88 wrote: »randomlyred wrote: »Look up FODMAPS - you might have a bit of an intolerance to something which is causing the bloating. I never realised I had intolerances until I got lean enough to realise that my belly was getting hard and distended after eating certain foods
I had a look at the FODMAP but most of the things on there is like normal basic foods i eat ..eek..will be difficult lol. What were you intolerant too if you dont mind me asking?
For me it's cauliflower, cabbage and beans and excessive lactose. You only have to exclude the whole list for a couple of weeks and then reintroduce food as challenges to see what's up. There's plenty of books / apps to help too.
Not sure why I'm being wooed, this is really standard practice in Australia. Developed by Monash University researchers and studied by dietitians.
I agree with you (from here in the US) that elimination diets of various sorts are a mainstream way of identifying food sensitivities, as are food diaries for that matter.
I didn't "woo" you, but it's possible some are thinking it's sensible to rule out very common causes (insufficient fat, water, etc.) before statistically less common ones like food sensitivities . . . perhaps especially in an environment where it seems to be trendy to claim sensitivities. It's sad that that perceived trendiness factor leads some people to doubt those of you who do have actual sensitivities.
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Look out for ogliofructosaccharides, inulin, prebiotic fiber, chicory root. Those can all be huge causes of bloating and gas. They add them to things like protein bars, breakfast type bars, “healthy” versions of ice cream and yogurt.5
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opalastrophel wrote: »alexandravictoria88 wrote: »opalastrophel wrote: »How long have you been eating this way? When I switched to a low sugar, high fibre diet, I felt bloated a lot while (I can only assume) my gut bacteria adjusted and recomposed.
If you've been losing fat, it becomes more obvious when you're bloated, too.
To be honest ive been eating healthy for 4 years now. But 3 months ago it changed alot as i moved country not going to the gym but doing my cardio and have cut down on sugar about 2 weeks could that be it? My gut bacteria adjusting?
It could be - could definitely be any of the above, too, the carbs/an illness/not enough water/new food/the tap water/a food sensitivity/especially if you moved. Good luck!
It could also be things like constipation, gastroparesis, hi infections, etc.1 -
I spent a good number of years with a very bloated belly. I would frequently get asked if I were pregnant. When I cut out all grain products, I had the flattest tummy of my life! To this day, when I eat any bread products, I bloat like a balloon. I always joke that a maternity magazine should hire me. I'd always be ready for a shoot -- just eat a sandwich the day before the shoot. LOL.
Also, sugar bloats. You mentioned being a carboholic. Try this for 7 days: no grains, no added sugars (have sugars from fruits and veggies only). Basically a paleo diet. Your best bet is trial and error!5 -
I spent a good number of years with a very bloated belly. I would frequently get asked if I were pregnant. When I cut out all grain products, I had the flattest tummy of my life! To this day, when I eat any bread products, I bloat like a balloon. I always joke that a maternity magazine should hire me. I'd always be ready for a shoot -- just eat a sandwich the day before the shoot. LOL.
Also, sugar bloats. You mentioned being a carboholic. Try this for 7 days: no grains, no added sugars (have sugars from fruits and veggies only). Basically a paleo diet. Your best bet is trial and error!
So have you quit grains completely? How is your diet lets say in one day..what do you eat? Lol i feel like i could do a maternity shoot too haha0 -
Do the locals drink the tap water? I would try drinking bottled water few weeks and see if this cures the problem. You want to eliminate that possibilty right away. Be careful with washing your produce-- make sure you do that in bottled water. In 3 months you should have acclimated to the water if it is ok. However I'm in the USA and you couldn't pay me to drink unfiltered tap water in my city. (And I'm not in Detroit either) some water is not clean enough to drink or bathe in.3
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alexandravictoria88 wrote: »I spent a good number of years with a very bloated belly. I would frequently get asked if I were pregnant. When I cut out all grain products, I had the flattest tummy of my life! To this day, when I eat any bread products, I bloat like a balloon. I always joke that a maternity magazine should hire me. I'd always be ready for a shoot -- just eat a sandwich the day before the shoot. LOL.
Also, sugar bloats. You mentioned being a carboholic. Try this for 7 days: no grains, no added sugars (have sugars from fruits and veggies only). Basically a paleo diet. Your best bet is trial and error!
So have you quit grains completely? How is your diet lets say in one day..what do you eat? Lol i feel like i could do a maternity shoot too haha
It can be difficult to go grain free if one is used to eating breads/pastas. Thankfully, there are many simple substitutions that make the transition easy! And again, it's only something you have to try for a week to see if it helps you.
I call it the five finger diet, because you eat five food groups: produce (fruits and veggies), eggs, nuts, meats, and dairy. I find it helpful to focus on what foods you CAN eat rather than which foods you can't. This is my typical cutting diet, which helped me shed over 140 pounds -- and get rid of the bloated tummy!
Breakfast: An apple and 2 tbs almond butter (or peanut butter)
Coffee with cream
Lunch: 2 soft boiled eggs, a vine ripened tomato, a cucumber, and an ounce of cheese
Or a large mixed green salad with olives, walnuts, feta cheese, grilled chicken, and full fat dressing (homemade olive oil dressings or greek yogurt based dressings are amazing. You can inbox me for recipes if you'd like! I have a healthy version for the classic favorites such as ranch, caesar, etc...)
Dinner: any protein of your choice, paired with veggies of your choice (medium-rare ribeye steak cooked in butter, served with lemon garlic broccoli and a caesar salad... no deprivation here!)
Snacks: a serving of nuts
I hope that's helpful. I have more info I can send you via email with sample recipes and substitutions for your favorite sweets, snack foods. I used to weigh 283 pounds -- since losing so much weight, I've had a passion to help others in their journeys, so I've compiled some things to help others. The bloated tummy is definitely a kill joy!
Godspeed!6
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