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Why do I get bloated after each meal?

Commented on July 18, 2014
Created July 16, 2014 at 2:49 PM

Lately I've been dealing with bloating after eating, I keep it clean eat mostly animal protein and vegetables. Does anybody here know any causes or cures for this? Thank you. Love

00cd3b6f51530a6832fcda1712edbec3

(2411)

on July 18, 2014
at 01:32 AM

You have to be careful with probiotics. If the gassy reaction is caused by SIBO, probiotics can make that situation worse. Many people are better off eating prebiotics, which beneficial colon bacteria can ferment and then use the byproducts as food. Psyllium seed powder, glucomannan powder, and unmodified potato starch are three prebiotics I can think of off the top of my head.

Be157308a0438e382b88d9db4c12ab30

on July 17, 2014
at 07:42 PM

Oh yeah I almost forgot, steamed broccoli and creamy broccoli soups. Can't go wrong with broccoli soup, I leave out the cheese and basically use broccoli, onions, garlic, salt pepper, olive oil, butter and sometimes heavy cream. There's a ton of recipes out there for it, it's really good.

Be157308a0438e382b88d9db4c12ab30

on July 17, 2014
at 07:40 PM

I mainly stick with leafy greens, so I'm a big fan of collard greens and mustard greens (they go great with butter, bacon fat, or olive oil), spinach and creamed spinach (plenty of butter and olive oil, plus coconut cream or heavy cream), also mashed cauliflower which is kind of like eating mashed potatoes but with no carbs are great since you can add butter and/or cream and it soaks it up like a charm. And also cabbage, hugely underrated in my opinion, i love shredding it up and cooking it with plenty of fat and spices. Leek, onion and garlic soup with plenty of olive oil is pretty good too.

Medium avatar

(138)

on July 17, 2014
at 07:12 PM

3 avocados! Sound tasty and that would make anyone gassy i think. I always make my own guacamole as it only takes a minute and i can throw in whatever i feel like, plus the store bought ones usually have added sugar & vegetable oil. At the mo i tend to use an avocado, some olives, olive or avocado oil, cherry tomatoes, a chili & half a juiced lemon. Do you have any tips for non-starchy veggies that soak up fat really well? I usually have a small sweet potato as i like the variety, the mouthfeel, and it also soaks up sauce really well, but i feel right on the limit of my optimal carb intake

Be157308a0438e382b88d9db4c12ab30

on July 17, 2014
at 05:09 PM

You're absolutely right, the more cooked they are the better they absorb fat. I look at veggies as a fat-delivery system, they provide a good amount of vitamins and minerals in addition to soaking up a decent amount of olive oil, butter, etc. Since I go for the non-starchy ones, I find that it is an excellent way to get plenty of nutrition and fat while keeping carbs low and protein moderate. I love guacamole too, I even make my own home made guac....it sucks that it makes me super gassy though, but then again I eat 3 avocados worth of it in every time I make it lol.

Medium avatar

(138)

on July 17, 2014
at 04:50 PM

The easiest way to lose weight is to lower your carbohydrate intake and replace those calories with fat, eating a high fat/low carb diet will train your body to burn fat, including its own fat reserves. As long as the veggies you're eating are non-starchy then you can pretty much eat as many as you like along with plenty of fat which makes them taste awesome.

Medium avatar

(3213)

on July 17, 2014
at 04:30 PM

Makes a lot of sense, but I'm trying to lower the amount of fat in my diet, I am 45 pounds overweight and I read somewhere that eliminating added fats can help with weight loss in the Paleo/Primal diet. Now, thinking back, I started having digestive issues since I lowered my fat intake, thank you, didn't know fat was that important for digestion.

Medium avatar

(138)

on July 17, 2014
at 03:41 PM

Yep, along with eating plenty of good fats cooking my veggies eliminated all my noticeable gut issues, i still have some raw veggies with homemade guacamole but the vast majority of my veggies are steamed until very soft, makes em good for absorbing fatty sauces too.

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5 Answers

1
Medium avatar

on July 17, 2014
at 04:07 PM

Get a good probiotic and supplement with apple cider vinegar and stevia/ honey drink in the mean time :) Green smoothies are great too! Also, are you drinking enough water?

00cd3b6f51530a6832fcda1712edbec3

(2411)

on July 18, 2014
at 01:32 AM

You have to be careful with probiotics. If the gassy reaction is caused by SIBO, probiotics can make that situation worse. Many people are better off eating prebiotics, which beneficial colon bacteria can ferment and then use the byproducts as food. Psyllium seed powder, glucomannan powder, and unmodified potato starch are three prebiotics I can think of off the top of my head.

1
Medium avatar

on July 17, 2014
at 03:49 PM

As Gastronomer said, try cooking your veggies until soft, this really helped my gut issues. I also recommend to make sure you're eating those veggies with plenty of good fats, I especially find clarified butter or coconut oil soothing to my digestion, olive oil or avocado oils are good calls too. Broth/gelatin can also help with gut issues.

Also maybe try giving your digestive system a rest for a while, I fast during the day and then eat one meal in the evening and I find after eating that one large meal i'm the opposite of bloated, my muscles nicely tighten up and my stomach is at it's flattest, apart from maybe first thing in the morning. I'm not sure why this is but I do believe that fasting makes your digestion more efficient when you resume eating.

Medium avatar

(3213)

on July 17, 2014
at 04:30 PM

Makes a lot of sense, but I'm trying to lower the amount of fat in my diet, I am 45 pounds overweight and I read somewhere that eliminating added fats can help with weight loss in the Paleo/Primal diet. Now, thinking back, I started having digestive issues since I lowered my fat intake, thank you, didn't know fat was that important for digestion.

1
Be157308a0438e382b88d9db4c12ab30

on July 16, 2014
at 07:09 PM

If you eat a lot of raw veggies or salads like coleslaw, it might be an issue. Try cooking your veggies. I cook mine until they're kinda soft, even mushy sometimes. It also helps if you puree them or make them into a creamy soup using a blender or immersion blender. If you want to get serious then you could even strain them through a sieve after you blend them down.....it gives a nice smooth texture to soups, but I frankly believe it's overkill (unless you're into molecular gastronomy lol).

In some cases soluble fiber can also be a problem. In my case avocados and too much dark chocolate (both extremely high in soluble fiber) can feel like swallowing a time-bomb....a painfully gassy nuclear time-bomb.

Medium avatar

(138)

on July 17, 2014
at 03:41 PM

Yep, along with eating plenty of good fats cooking my veggies eliminated all my noticeable gut issues, i still have some raw veggies with homemade guacamole but the vast majority of my veggies are steamed until very soft, makes em good for absorbing fatty sauces too.

1
F6422a1f1bd72157b58c61da4acc74e1

(25)

on July 16, 2014
at 06:52 PM

look into FODMAPs. Essentially a lot of plants contain un/partially digestible carbs that feed your gut bacteria and cause gas. People vary in their sensitivity to FODMAPS and you kind of have to work out what you need to avoid. Onions, leeks, garlic, high sugar fruits, beans, brocolli, cauliflower are some I can name off the top of my head but as I said, just have a Google.

I recommend cutting out high FODMAPs foods for a week then introducing a large serve of each food one by one to see what happens.

0
00cd3b6f51530a6832fcda1712edbec3

(2411)

on July 16, 2014
at 03:07 PM

Chris Kresser recommends eating fewer vegetable in case of GI upset.

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