Nutrisystem is a diet delivery program designed to promote weight loss, and it can be effective at cutting your calories while providing a balanced diet. Gas is a common side effect for individuals who are first starting the program, and there are some steps you can take to reduce it. If you continue to have stomach discomfort, consult your doctor to make sure that you are not experiencing a more serious medical condition.
Diet Overview
Nutrisystem offers weight loss programs for men, women, individuals with type 2 diabetes and older adults. Each day on the plan you are instructed to eat a prepared Nutrisystem breakfast, lunch, dinner and snack, along with additional foods from the grocery store. The program gets 55 to 60 percent of its calories from carbohydrates, 20 to 25 percent from protein and 20 to 25 percent from fat. The food is low-glycemic to prevent spikes in your blood sugar levels. Nutrisystem states on their website that symptoms of gas and bloating are normal when you start the diet.
Nutrisystem Foods
You may become gassy when you start Nutrisystem because of the high amount of dietary fiber in their meals. In an average day, Nutrisystem meals provide 720 calories and 16 g of dietary fiber. The recommended daily allowance for fiber is 15 g per 1,000 calories, but the average American gets only 14 g, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. This sudden increase in fiber can cause gassiness, and you may want to gradually increase your fiber intake to this level over the course of a few weeks before you even start the Nutrisystem diet.
Fiber from Grocery Foods
You may also experience extra gas while on the Nutrisystem diet due to the high amount of fiber from grocery store additions. Some of the high-fiber foods dieters are instructed to include are whole grains, beans, peanut butter, fruits and vegetables. To reduce gas at the beginning of your diet, choose lower-fiber options from each group, such as orange juice instead of apples, vegetable juice instead of tomatoes and whole-grain bread instead of beans. You may also want to limit your intake of zucchini, watercress, radishes and hot peppers because they are sources of fiber, even though Nutrisystem permits unlimited consumption of these foods,
Other Reasons for Gas
You may experience gas, bloating and diarrhea if you are lactose intolerant, because grocery store additions on Nutrisystem include dairy products such as milk, yogurt and cottage cheese. Instead, you can drink lactose-free dairy products or dairy-free substitutes such as soy yogurt, or use lactase enzyme products to aid in digesting the lactose. Nutrisystem suggests using soft drinks with low-calorie sweeteners instead of sugar-sweetened energy drinks or sodas, but carbonated beverages can cause gas. Water is, of course, a calorie-free option that won't cause gas.
References
- MayoClinic.org; Ways to Reduce Gassiness; January 2008
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- Nutrisystem; Meal Averages; November 2010
- Nutrisystem: Fresh Groceries for Every Day
- Nutrisystem; Is It Normal to Experience Gas or Bloating when I Start the Program?; April 2011
- Nutrisystem; Can I Have Coffee, Tea, Energy Drinks or Other Caffeinated Beverages on the Nutrisystem Program?; April 2010
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