Weight Loss Support - Eating well = bloated?

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07-17-2012, 02:21 PM
Hi, 3FCers. I'm having an issue-- About a month ago, I started making changes in my diet. I started eating a salad here and there, controlling my portions more. I've started getting a lot my food at farmer's markets and over the last few weeks, I've noticed my diet has changed pretty drastically (I record everything I make/eat-- to look at calories and nutrients as well as to address emotional eating). Once I'd started eating better, it just happened that my taste for most junk food went away. So, again, there was just a natural shift in my diet to fruits, vegetables, lean protein, and whole grains. It's tasty and, frankly, fun to find ways to cook all this great food. BUT. A few days ago I became bloated to the point of uncomfortable, and it has yet to go away. At first, I thought maybe it was just...I don't know some bad food, but it's become apparent that it is likely something to do with my changed diet.

I've read that sudden increases in fiber can result in bloating, but I more or less eased into this diet, though there has been a definite and clear shift. But it's not like it changed one day to the next.

Going through my food journal, I think I've pinpointed it to an uptick in me eating either/both granola and cream of wheat. Does anyone have any experience with reactions to oats/whole grains? They're supposed to be good for me! :(

I haven't had either of these possible problems foods yesterday or today and am avoiding for the forseeable future. Hoping the bloating subsides. I'll likely talk to my doctor about this, but just had an appointment with him so thinking I'll wait for the next appointment (next month or so). Any advice from you guys is appreciated.

Thanks for your help!

Texas Yankee
07-17-2012, 02:33 PM
If you are increasing your fiber, you need to significantly increase your water intake. Increased fiber can result in bloating if it isn't accompanied by water. I know it can feel counter-intuitive to drink a lot of water when you are feeling bloated, but it really is the best solution to feeling bloated. I aim to drink half of my body weight in ounces of water.

07-17-2012, 02:56 PM
Texas Yankee, thanks for the advice, I will increase a bit. I already drink about 80 oz. of water a day + a cup of chamomile + every few days 8 oz. of cranberry juice. (And a cup or two of coffee in the am.) I don't know if I'm up for half my body weight in water, but I will definitely look to drink more.

07-17-2012, 03:16 PM
I just spoke to my nutritionist about this - I have ulcerative colitis and was getting the bloated feelings from fiber one cereal which I had assumed was good for me but she said it's a no-no if you have any sort of IBS - esp. b/c they add the fiber & you don't need the additional amount. So just an FYI - switching out the cereals really helped me. So I would ck the fiber count in your foods.

07-17-2012, 09:53 PM
Hm...there is some IBS in my family. I'm still crazy bloated and uncomfortable; if the situation doesn't improve quickly, I'm going to move up my doctor's appointment. Cutting out whole grains for now, which IS a huge source of fiber. Ugh, just need some relief, I'm so uncomfortable!

07-17-2012, 09:55 PM
You might be sensitive to wheat/grain.

I get bloated when I eat grains. It became a lot more obvious to me when I cleaned up the rest of my diet.

07-17-2012, 09:59 PM
Yeah, my gut (pun intended) is telling me it's the grains.

07-18-2012, 09:21 AM
I don't know much or have much experience in this... but I know my older sister gets bloated from too much milk/dairy. Something else to look at?

07-18-2012, 12:57 PM
Yeah, I'm sensitive to dairy (have been my whole life) so I don't eat much to begin with (though, I love cheese. I just eat it sparingly).

I wish this feeling would go away, but it seems like there's nothing to do right now but wait it out, while steering clear of those oats and barley (those are the grains I'd been eating). I didn't feel well enough to drink even a little bit of coffee this morning-- to me, that is a signal that I'm really not well. Sigh.

Thanks for you help, all.

07-18-2012, 01:05 PM
Do you think that you are getting enough healthy fat? I have found that I can really tell a difference when I go too low on fat.

07-18-2012, 01:30 PM
That is a great question. I'll need to sit down and look at that. Off the top of my head, I know my fat intake has decreased dramatically, but I cook with olive oil, make salad dressing with olive oil, eat eggs (full eggs not egg whites) every couple days, chicken every couple days, and sometimes snack on walnuts and almonds. I'd hope that'd cut it, but I'm going to look at that.

07-18-2012, 01:46 PM
I get that way from too many vegetables. I swear I looked 4 months pregant for about a week before things settled down.
I have since cut back on veggies, just 2 servings a day.

07-18-2012, 02:10 PM
Do you think that you are getting enough healthy fat? I have found that I can really tell a difference when I go too low on fat.

This too!! (TMI) I get very constipated when I don't eat enough fat.

07-18-2012, 02:24 PM
Not to get too TMI, but are you still having bowel movements like you did before? You may want to either have some prunes or take a laxative to see if that helps move things along. I also agree that you might need to up your water intake a little bit for the next few days.

One other question. Are you having pains on your upper right side as well as the cramping? That could be your gallbladder if so. My sister had a gallbladder attack and the doctor told her she was just constipated. She kept having the attacks and had to have surgery to have her gallbladder removed. We found out that weight loss, especially if you've ever yo-yo'd, and changes in eating habits can cause problems.

07-18-2012, 02:41 PM
No fear of TMI here. Still having bowel movements; not constipated. No pain on my upper right side-- I really hope this is nothing more serious than the diet change but with how long this is lasting, who knows. Drinking lots of water and waiting at this point. I think what bothers me about this is that I've approached this weight loss in what I think has been a really sensible way. No crash diet, no sudden changes, not being obsessed with the scale. Just shifting my diet to include more fruit, vegetables, lean protein, and whole grain. Walking away from fast food. And this is how my body repays me. I feel a bit betrayed!

Arctic Mama
07-18-2012, 03:43 PM
Yes, drop the grains and add fat to those lean meats! A little salmon and ribeye does more for the health of many people than a pound of dry, squeaky chicken breasts! Add a little heavy cream to berries or coffee, butter to veggies, etc etc. I feel best with at least 50% of my calories coming from fat, and constipation isn't an issue.

Consider adding in Magnesium Citrate caplets, though, as it is not only relaxing for your muscles but really gets things moving down below :o

07-18-2012, 03:56 PM
I'm not constipated, though. That's what makes this so odd.

Arctic Mama
07-18-2012, 05:46 PM
Yes, but magnesium and potassium are crucial for proper fluid balance in our bodies, and often we are deficient in one or both. Especially if you haven't been getting a lot of fat, I'd add in the magnesium and a fair helping of fat and give it a few days. You may feel much better and less bloated. An avocado is great for the fat and potassium, too, and I'd suggest adding half of one in.

07-18-2012, 05:54 PM
This happened to me when I increased fibre. It went after a few weeks.

07-19-2012, 01:24 PM
Thanks, everyone! I'm a feeling a bit better (though still a bit bloated) today-- could be the tweaks to my diet the last few days OR the multivitamins I skipped. Thankfully, though, I'm not in such extreme discomfort and expect I can wait for my next appointment to discuss it with my doc. Thanks, again!

07-26-2012, 04:02 PM
Just an update for anyone who might read this later through a search-- this bloating ended up being unrelated to my changed eating habits. It was a nasty virus! Not too soon after my last post, I started vomiting and had a fever on and off for days. So unpleasant. Went to the doctor and taking it easy, recovering.

Still a little wary of wheat and will probably explore that further but feel good about my changed diet otherwise. Thanks!