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Gas & Bloating in a Low-Carb Diet

by
author image Jill Corleone
Based in Hawaii, Jill Corleone is a registered dietitian who has been writing and lecturing on diet and health for more than 10 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
Gas & Bloating in a Low-Carb Diet
Doctor speaking with patient in office. Photo Credit Jupiterimages/Stockbyte/Getty Images

You're losing weight on your low-carb diet, but maybe you're not feeling so great. What you're eating or not eating on your weight-loss plan may be the reason for your discomfort. If you're feeling gassy and bloated on your low-carb diet, it may be due to a lack of fiber or eating too many salty foods.

Not Enough Fiber

Low-carb diets help you lose weight by limiting your intake of grains, fruits and vegetables so you burn your body's fat stores for energy instead of the carbs. Grains, fruits and vegetables are an important source of fiber in your diet. Not getting enough fiber in your diet is likely causing constipation, leading to the gas and bloating.

Relief in Sight

The initial phase of most low-carb diets severely limits your intake of carb-containing foods. As you progress, your carb allowance increases. To improve your constipation, include mostly high-fiber carbs such as raspberries, strawberries, broccoli and Brussels sprouts when your carb servings increase. When adding high-fiber carbs back to your diet, you also want to make sure you get enough water, which is also important for alleviating constipation and improving the bloating and gas.

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Too Much Sodium

If you've been eating a lot of bacon and cheese on your low-carb diet, some of your bloating may be due to too much sodium. High intakes of sodium cause your body to retain fluids. In fact, popular low-carb diets tend to be higher in sodium than other diets such as plant-based or low-fat diets. To reduce the bloat, go for the lower-sodium foods on your diet plan such as fresh meats, poultry and fish.

Consider Other Diets

If the gas and bloating doesn't improve on your low-carb diet, you might want to consider trying a different diet plan. To lose weight, you need to create a calorie deficit by eating fewer calories, being more active or a combination of both. You can achieve a calorie deficit eating a variety of foods from all the food groups so that your body gets the nutrients it needs to stay healthy.

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References

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