Tips to Prevent and Relieve Bloating While Intermittent Fasting

Common Causes of Bloating When Fasting

There are several potential causes of bloating related to intermittent fasting:

Dehydration

Not drinking enough water is a common mistake when fasting. Dehydration causes the body to retain fluid, leading to swelling around the middle. This is often mistaken as fat gain.

Electrolyte Imbalance

Fasting causes reductions in key electrolytes like sodium, potassium and magnesium. This can disrupt digestion and fluid balance. Supplementing electrolytes prevents bloating.

Calorie Restriction

Consuming too few calories during eating windows can backfire. Severe calorie cutting leads to nutritional deficiencies and metabolic slowdown.

Constipation

Some people become constipated when fasting, especially if dehydrated. Stool backup in the colon results in a bloated, uncomfortable abdomen.

Diet Changes

If higher fiber foods, dairy, gluten, or FODMAPS are introduced when breaking a fast, it can cause gas and bloating in sensitive individuals.

Overeating

Binge eating and eating too fast when coming off a fast is easy to do. But overfilling the stomach leads to expansion of the abdominal muscles.

Tips to Prevent Bloating When Intermittent Fasting

Use the following strategies to help avoid and reduce that swollen, puffy feeling when fasting intermittently:

Stay Hydrated

Drink plenty of non-caffeinated, non-carbonated beverages like water, herbal tea, broth, and diluted fruit juice. Aim for 2-3 liters spread throughout the day.

Get Electrolytes

Consume adequate sodium, potassium, and magnesium during eating windows or supplement if needed. Bouillon cube broths offer easy electrolyte intake.

Eat Mindfully

Avoid overeating when breaking a fast by slowing down, chewing thoroughly, and stopping when satisfied not stuffed.

Include Fiber

A mix of soluble and insoluble fiber feeds gut bacteria and promotes regularity. Get 25-35g daily from veggies, nuts, seeds, and low FODMAP fruits.

Take a Probiotic

Replenish healthy gut flora with a broad spectrum probiotic taken with food. This supports digestion and immunity.

Move Your Body

Light activity stimulates the gastrointestinal tract and releases gas. Take a walk or do some gentle stretches when bloated.

Massage The Abdomen

Use light circular rubbing motions around the belly button to release trapped gas in the intestines.

Avoid Food Triggers

Determine problem foods that tend to make you gassy or bloated and avoid eating them when breaking a fast.

Lifestyle Modifications to Decrease Bloating

Making certain long-term lifestyle changes can also improve digestion and prevent bloating when intermittent fasting:

Quit Smoking

Smoking causes swallowed air and alters gut flora. Kicking the habit improves gastrointestinal function.

Reduce Salt

A high sodium diet can exacerbate fluid retention and stomach distension. Limit salty foods when fasting.

Manage Stress

Chronic stress impacts gut health and causes inflammation. Try relaxing activities like yoga, deep breathing, or meditation.

Correct Poor Posture

Slouching exerts pressure on the abdomen and forces abdominal contents outward. Improve posture to prevent protruding bellies.

Get Adequate Sleep

Not getting enough sleep alters hunger hormones that can affect digestion. Aim for 7-9 hours of quality sleep per night.

What to Do When Bloated from Intermittent Fasting

If you wake up feeling puffy and swollen when fasting, use these go-to remedies to help deflate the bloat:

Drink Hot Water with Lemon

Sipping warm water with fresh lemon juice stimulates the digestive tract and liver to release any fluid retention.

Take a Diuretic Herb

Natural diuretics like dandelion, parsley, and green tea extract can flush out excess water weight.

Activate Digestion with Bitters

Bitter herbs like gentian, angelica, and artichoke leaf help get sluggish digestion moving.

Apply a Castor Oil Pack

Placing castor oil soaked cloths over the abdomen draws out inflammation and toxins to reduce bloat.

Consume Anti-Gas Foods

Items like ginger, fennel, peppermint, and chamomile ease gas production and bloating.

Try Activated Charcoal

Taking activated charcoal capsules before eating can absorb some gas produced from a meal.

When to See a Doctor About Bloating

Occasional mild bloating when fasting is normal. But if you experience any of the following, seek medical evaluation:

• Daily abdominal swelling that persists for 3 weeks or longer
• Bloating that progressively worsens over time
• Difficulty eating due to feeling overly full
• Persistent abdominal pain or cramping
• Unintended weight loss
• Blood in stool
• Fever, vomiting, or abnormal bowel movements

Severe, persistent bloating could indicate an underlying medical condition requiring treatment. Don’t hesitate to consult a physician if lifestyle measures don’t resolve your bloating.

Putting It All Together

A little bloating now and then comes with the territory when fasting. Making diet and lifestyle adjustments can help reduce gas production and fluid retention that leads to a puffy, distended belly. Stay hydrated, replenish electrolytes, avoid food triggers, reduce salt, manage stress, and get enough sleep.

Implementing proactive remedies and being prepared with go-to bloat relievers can help you feel your best while intermittent fasting. Pay attention to your body’s signals and see your doctor promptly if severe or persistent bloating occurs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.