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low carb foods that cause bloating

Beating Bloat: 5 Low Carb Foods to Avoid

health and wellness Jul 28, 2023

The key to good health is having a healthy gut.

Three years ago my gut was a wreck.  I was gassy and often felt bloated, and it didn't seem to matter what I ate.  One day I could eat something and feel fine, the next day I would eat the same thing and get bloated afterwards.  It was confusing, frustrating and painful!

I paid hundreds of dollars for allergy testing (which revealed nothing) and decided to do a liver cleanse protocol to see if this helped.  It didn't.  One of the recipes was a cauliflower soup that was delicious but soon after eating it,  I looked like I was 6 months' pregnant!

My research suggested IBS (irritable bowel syndrome) was the likely culprit, so I looked into foods that were highest in FODMAPS.  FODMAPS are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to bloating and other digestive problems. I was surprised but also relieved that several foods I had been eating were high in FODMAPS.

I stopped eating these foods and the impact was immediate.   Within 24 hours the bloating had completely gone away.  It was such a relief!!

Here are the five foods that I cut out and recommend that my clients restrict when they are starting an IBS elimination protocol:

- avocado

- cauliflower 

- celery

- onion and garlic

- low carb products sweetened with maltitol or sorbitol (commonly found in Atkins products as well as Zilch icecream).  These sugar alcohols can upset your gut if you have IBS.

Luckily, by following a low carb food plan you are already cutting right back on what is one of the biggest offenders when it comes to bloating:  wheat and gluten.  Some people also find dairy to be a challenge. You may not need to cut these foods out completely, just cut back and see if it makes a difference to your symptoms.

IBS can be tricky because it's not just about food  A lot of the challenges are also in the gut/brain connection, so it's common for IBS to flare up when we are going through stressful times.  

While IBS can't be cured, I am able to manage my symptoms so much better now, and I know exactly what to do if I am going through a stressful time and know my digestion is weak.

Knowledge is power!


If you struggle with IBS and want a food plan that incorporates low carb principles as well as IBS management, book in for a 1:1 appointment and I can help you lose weight while we work on your symptoms.




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