Does Intermittent Fasting Cause Bloating?
Intermittent fasting has skyrocketed in popularity for its weight loss and health benefits. However, some dieters report experiencing bloating when fasting. What causes this unpleasant symptom and how can it be minimized?
Understanding Intermittent Fasting
There are several intermittent fasting protocols, but most involve prolonged fasting periods (14-48 hours) alternated with restricted feeding windows. Common examples include the 16:8 diet of 16 hours fasting, 8 hours eating or alternate day fasting.
During the extended fasts, the body taps into fat stores for fuel. This triggers fat burning and weight loss. Other benefits like lowered blood sugar, inflammation reduction and boosted brain function have also made fasting popular.
Why Fasting Can Cause Bloating
While research shows fasting effectively reduces overall inflammation, the start of a fast triggers a short-lived stress response. This includes raised levels of cortisol which can temporarily increase water retention and dehydration.
Dramatically altering meal timing also impacts digestion. Stomach acid production ramps up in anticipation of food at usual mealtimes. When no food arrives, acids can slosh around causing indigestion and bloat discomfort.
Food Choices Play a Role
What dieters choose to eat during their shorter feeding windows can also promote bloating if poor food combinations are chosen. Common culprits include:
Overeating Carbs and Sugar
Consuming excess starchy or sugary foods often leads to bloating. Be careful not to overindulge just because you fasted.
Cruciferous Veggies
Nutrient-rich greens like broccoli, cabbage and kale can cause gas and belly expansion in some people.
Legumes and Pulses
Beans, lentils, chickpeas and split peas are notorious for creating bloat due to their oligosaccharides that feed gut bacteria.
Onions and Garlic
These flavor boosting allium veggies contain fructans that notoriously cause bloating issues.
Carbonated Drinks
The carbon dioxide bubbles expand inside your gut leading to a swollen, air-filled abdomen.
Artificial Sweeteners
Ingredient like sucralose, aspartame and sugar alcohols are difficult for many people to properly digest.
Tips to Avoid Bloating When Fasting
Luckily, making a few diet and lifestyle adjustments while intermittent fasting can help reduce uncomfortable bloat substantially:
Stay Hydrated
Drink ample water and unsweetened herbal tea between meals. Proper hydration keeps digestion humming and prevents fluid retention exacerbating belly bloat.
Add More Fiber
Fill up on high fiber fruits, veggies and whole grains during eating periods. Fiber sweeps waste along preventing constipation and bloat fix.
Take Probiotics
Supplementing with probiotic capsules populates your gut with healthy, anti-inflammatory bacteria to optimize digestion and limit bloat triggers.
Incorporate Exercise
Regular movement, especially reclined twists, boosts circulation through constricted intestines allowing gas relief.
Manage Stress
Unmanaged daily stress spikes cortisol worsening fluid retention and bloat issues. Try relaxing practices like meditation, yoga or nature walks.
Avoid Common Bloat Foods
Cut out the usual bloat suspects like beans, carbonated drinks, onions or artificial sweeteners when breaking your fast.
Warning Signs to Seek Medical Care
Occasional minor bloating when fasting is normal. However recurrent or severe symptoms suggest an underlying disorder requiring medical investigation. See your doctor if you experience:
Persistent Pain
Bloating that causes ongoing abdominal tenderness or cramping points to a more serious health condition.
Inability to Pass Gas
Trapped intestinal gas causes cylindrical bloating that doesn’t shift. This requires medication to relieve.
Unexplained Weight Loss
Rapid fat loss despite poor appetite or increased swelling is not normal with fasting.
Difficulty Swallowing
The inability to properly swallow food or liquid may indicate an obstruction from mass swelling requiring evaluation.
Blood in Stool
Noticing blood when moving your bowels warrants immediate assessment for gut damage or disease.
Fever or Vomiting
These symptoms paired with severe abdominal bloating may reflect virus, infection or dangerous swelling of organs.
When to Stop Intermittent Fasting
While troubleshooting diet can help minimize bloat flare ups, some people find intermittent fasting intolerable despite interventions. Pay attention to your body and cease fasting if you experience:
Persistent Bloating
Bloating that occurs daily whenever you fast is a red flag your body doesn’t agree with this regimen.
New Food Allergies
Developing newly suspected food allergies or intolerances common bloat triggers points to damaged gut function.
Worsened Digestion
Ongoing indigestion, constipation, diarrhea or stomach pain indicates your system can’t handle fasting periods.
Increased Inflammation
Joint pain, skin issues, worsening allergy symptoms or autoimmunity flares while fasting mirrors inflammation spikes in research.
Hormone Imbalances
Missed periods, low libido, anxiety and sleep disruption are signs fasting stresses hormones too severely.
The Bottom Line
Mild bloating initially when fasting is common and can be minimized through diet and lifestyle measures. However, recurrent, severe or painful abdominal symptoms demand assessment. Quit intermittent fasting if it continues worsening health despite troubleshooting.
FAQs
Why does intermittent fasting cause bloating?
When fasting, raised cortisol and stomach acid production without food can cause indigestion. Poor food choices breaking fasts also contributes to bloating.
What foods should you avoid eating when intermittent fasting?
Avoid carb and sugar overloads, cruciferous veggies, beans/legumes, onions, garlic, carbonated drinks, and artificial sweeteners when breaking fasts to prevent bloating.
How can I relieve bloating while intermittent fasting?
Drink plenty fluids, exercise, manage stress, take probiotics, increase fiber intake and eliminate common bloat foods. These measures can prevent fasting bloat flare ups.
When should you stop intermittent fasting due to bloat issues?
Cease intermittent fasting if you have persistent, painful or worsening bloat symptoms, new suspected food intolerances, digestive issues, inflammation spikes or hormone imbalances.
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.
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