Eating high amounts of any food can make you feel bloated. Overeating and eating fatty foods are among the causes of bloating. If you eat fatty foods that contain protein, it can lead to bloating, but the fat causes the bloating and not necessarily the protein. High-fat foods delay stomach emptying in a slow digestive process and give you the feeling of fullness with bloating.
Causes
Gas can build up in the stomach or intestines, resulting in bloating. The sensation may ease over time or when you get rid of the gas through belching or flatulence. Bloating may include abdominal discomfort or pain. The pain can be mild or intense. Although people may experience bloating occasionally, you may want to check with your doctor if bloating occurs frequently. Other causes of bloating include stress or anxiety, smoking or health conditions, such as gastrointestinal infection or blockage and irritable bowel syndrome, according to MayoClinic.com.
Fat in Foods
Protein foods include meat, poultry, fish and dairy products. These foods contain saturated fat. Eating high amounts of them can lead to bloating. Milk, cheese and other dairy products are among foods that can aggravate symptoms. People who are lactose intolerant should avoid products containing lactose or use a lactose-digestive aid, UpToDate advises. Supplements provide you with calcium if you cannot drink milk.
Carbohydrates
Fiber foods contribute to gas and bloating, and some of these foods, including legumes, also contain protein. Beans, peas and lentils contain carbohydrates that make them difficult to digest, contributing to gas and bloating. Other foods that may cause gas and bloating include healthy carbohydrates such as broccoli, cabbage, Brussels sprouts, fruits, carbonated drinks and hard candy. If you experience bloating, the foods you eat with protein foods may be causing symptoms.
Reduced Fat
If you plan on eating a diet high in protein, reduce the fat intake. Choose lean meat and trim away all visible fat. Buy and eat skinless chicken or turkey. Fish often makes a healthy alternative because it usually contains less saturated fat than meat and poultry. Limit meat, poultry and fish to about 5 or 6 oz. and avoid adding fatty toppings that may contribute to bloating. Select low-fat or nonfat milk and dairy products. Lowering the fat intake from protein foods will help you avoid the risk of bloating. Avoid eating too much, even low-fat foods, to get your necessary protein without suffering from bloating.
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