Keto Bloat: How To Deal
You took the plunge. You changed your life and began the keto diet. You improved what you ate. You found yourself losing weight, with more energy, more mental clarity. But what’s this? Your new jeans barely fit?? But that doesn’t make sense! You’ve been burning fat like crazy! And that’s when you realize you’ve become the victim of…KETO BLOATING. But you’re not alone! And you’re not doing keto wrong! It is super common, especially at the beginning of the keto diet. But we’ve got some tips and tricks on how YOU can beat the keto bloat!
Honestly, ANY dietary change can cause some bloating and intestinal distress at first. But that doesn’t mean you don’t want to do what you can to minimize that effect! And keto especially can trigger bloating in some people for multiple reasons. We’ll get into those reasons more in depth in the next section of this keto bloating guide.
What Causes Keto Bloating?
There are a few different things that could be at the root of your keto bloating. And it could be a combination of any of these, too. But here’s what to look out for:
- Not Enough Fruits And Veggies| Because you’re eating a very low carb diet when you’re living the keto life, some people find it difficult to get enough fruits and vegetables (since many of them are high in carbs). But fruits and veggies can help to keep your digestive system flowing smoothly and prevent bloating. Focus on low-carb leafy greens. Or—if you have the carbs to spare—try lentils, rhubarb, pears, or figs!
- Low Fiber| Another reason you could be experiencing keto bloating is low fiber. Eliminating whole grains from your diet can really be a hit to your fiber intake! And, keto can make you feel full faster. And you may be eating less in general. So make sure you’re supplementing with other sources. One website we found recommended berries, avocados, nuts, and olives.
- Dehydration| A lot of keto-friendly foods are high in sodium, so lots of people will be more dehydrated than usual at the beginning. Especially if they don’t consume more water than usual to compensate. Make sure you’re getting enough water…more than you think you need!
- When All Else Fails| Talk to your doctor! If you’re experiencing an unusual amount of bloating and you just made a change (like keto) to your diet, talk to your doctor about it! They can put your mind at ease and let you know what’s going on and how to fix it. Or, they can let you know if it might be serious!
How To Get Rid Of Keto Bloating
- Know Which Veggies To Avoid| If you’re trying to avoid keto bloating, experts recommend limiting your intake of brussels sprouts, broccoli, cabbage, mushrooms, onions, eggplant, garlic, leeks, and chives.
- Tea Is Your Friend| An herbal digestive drink could be your best friend when it comes to fighting keto bloating. Warm water with ginger and lemon juice is simple and delicious. Peppermint tea is also incredibly soothing for the stomach. You can also mix some anti-bloat herbs right into a salad if you prefer them fresh!
- Drink Lots Of Water| This tip always speaks for itself. Just do it! Drink more water!
- Be Patient| Like we said, the keto bloating you’re experiencing might just be a result of a sudden change in your diet. If you JUST started the keto diet, be patient and see if the bloating goes down with time as your body adjusts to this new diet!