{"id":57705,"date":"2023-12-13T21:10:46","date_gmt":"2023-12-13T21:10:46","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=57705"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"intermittent-fasting-bloating","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/","title":{"rendered":"Intermittent Fasting Bloating: Why It Happens, and What You Can Do About It"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Why_Am_I_So_Bloated_While_Intermittent_Fasting\" >Why Am I So Bloated While Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#How_Do_You_Debloat_Your_Stomach_Fast\" >How Do You Debloat Your Stomach Fast?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Take_a_Walk\" >Take a Walk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Try_Gentle_Yoga_Stretches\" >Try Gentle Yoga Stretches<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Childs_Pose_Balasana\" >Child&#8217;s Pose (Balasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Wind-Relieving_Pose_Pawanmuktasana\" >Wind-Relieving Pose (Pawanmuktasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Downward-Facing_Dog_Adho_Mukha_Svanasana\" >Downward-Facing Dog (Adho Mukha Svanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Cat-Cow_Pose_MarjaryasanaBitilasana\" >Cat-Cow Pose (Marjaryasana\/Bitilasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Sip_on_Peppermint_Tea\" >Sip on Peppermint Tea<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Medication\" >Medication<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#How_to_Prevent_Intermittent_Fasting_Bloating\" >How to Prevent Intermittent Fasting Bloating<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Avoid_Gas-Producing_Foods\" >Avoid Gas-Producing Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Include_Fiber-Rich_Foods_In_Moderation\" >Include Fiber-Rich Foods In Moderation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Drink_Plenty_of_Water\" >Drink Plenty of Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Exercise_Regularly\" >Exercise Regularly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Start_with_a_Fasting_Schedule_That_Works_for_You\" >Start with a Fasting Schedule That Works for You<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Practice_Mindful_Eating\" >Practice Mindful Eating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Avoid_Chewing_Gum\" >Avoid Chewing Gum<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Incorporate_Probiotics\" >Incorporate Probiotics<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Why_Is_My_Stomach_Getting_Bigger_After_Fasting\" >Why Is My Stomach Getting Bigger After Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Does_Intermittent_Fasting_Flatten_Your_Stomach\" >Does Intermittent Fasting Flatten Your Stomach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Why_Is_My_Stomach_Flat_In_The_Morning_and_Bloated_At_Night\" >Why Is My Stomach Flat In The Morning and Bloated At Night?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#How_Long_Does_Beginners_Bloat_Last\" >How Long Does Beginners Bloat Last?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#Does_Lemon_Water_Debloat\" >Does Lemon Water Debloat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Intermittent fasting is a popular way to lose weight and possibly improve health. You might notice changes in your body, feel more energetic and see an improvement in your overall well-being. Stick with it long enough and you could reap more profound rewards like longevity, better insulin sensitivity, and reduced inflammation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting_bloating\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">But when starting out you may experience some discomfort. Hunger pangs can be unsettling, and the urge to eat can be overwhelming. You may also feel tired, a bit irritable, and even experience headaches.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bloating is yet another side effect that some people face when they start intermittent fasting. Feeling bloated, uncomfortable, and even distended can truly dampen your spirits and make you second-guess your decision to fast.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t worry, intermittent fasting bloating is actually common and there are ways to manage it. Here&#8217;s what you need to <\/span><a href=\"https:\/\/betterme.world\/articles\/what-you-need-to-know-about-intermittent-fasting\/\"><span style=\"font-weight: 400;\">know about intermittent fasting<\/span><\/a><span style=\"font-weight: 400;\"> bloating, why it happens, and what you can do about it.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_So_Bloated_While_Intermittent_Fasting\"><\/span><b>Why Am I So Bloated While Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may be feeling gassy during intermittent fasting because you ate the wrong thing or you ate the right thing in the wrong way. Let&#8217;s break that down.<\/span><\/p>\n<p><b>Eating the &#8220;wrong&#8221; thing:<\/b><span style=\"font-weight: 400;\"> Please note; that we&#8217;re using the word &#8220;wrong&#8221; loosely here. These foods aren&#8217;t inherently wrong, but they may not be the best choice at certain times.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some foods are naturally gas-producing, and if you have a sensitivity to them, it can cause bloating during your fasting period. Foods like beans, broccoli, cabbage, onions, and dairy products are common culprits of gas and bloating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If what you ate during your window are foods you&#8217;re allergic\/sensitive to, you could experience bloating or discomfort.\u00a0 You could have an underlying sensitivity to certain foods, and when you eat them during your eating window, it can cause bloating.<\/span><\/p>\n<p><b>Eating the right thing the wrong way:<\/b><span style=\"font-weight: 400;\"> Another common reason for bloating is not eating mindfully. It&#8217;s easy to become overly hungry and rush into breaking your fast with a big meal, or eat too quickly during your eating window. This can cause you to swallow more air, leading to bloating and discomfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, not chewing your food thoroughly and eating too fast can also lead to bloating. When you don&#8217;t break down your food properly it can take longer for your body to digest it, leading to gas buildup and bloating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Drinking through a straw, rather than sipping from a cup, can also cause you to swallow more air and might contribute to bloating.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting_bloating\">Start transforming your life with BetterMe <\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Debloat_Your_Stomach_Fast\"><\/span><b>How Do You Debloat Your Stomach Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can debloat your stomach the natural way or seek medical advice if the following tips don&#8217;t work:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Take_a_Walk\"><\/span><b>Take a Walk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Say you were just too hungry and gobbled down your food too quickly at the start of your eating window. Taking a walk immediately afterward can help move things along in your digestive system and alleviate bloating (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8035544\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The walk doesn&#8217;t have to be the intense, sweat-inducing type. A leisurely stroll around the neighborhood will do.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The idea is to get your body moving, which can stimulate digestion and help relieve bloating.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting_bloating\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/12.png\" alt=\"intermittent fasting bloating\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Try_Gentle_Yoga_Stretches\"><\/span><b>Try Gentle Yoga Stretches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If, for some reason, you can&#8217;t take a walk, try stretching or doing some light exercises at home.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Specific yoga poses are believed to help with digestion and alleviate bloating (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10213372\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Childs_Pose_Balasana\"><\/span><b>Child&#8217;s Pose (Balasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This pose is great for stretching your abdominal muscles, and releasing tension and gas buildup in the digestive system.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on your heels with your knees wide apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fold forward, bringing your chest to rest between your thighs and resting your forehead on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your hands in front of you or alongside your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take deep breaths and hold for 1-2 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly come back to a seated position and sit up tall.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wind-Relieving_Pose_Pawanmuktasana\"><\/span><b>Wind-Relieving Pose (Pawanmuktasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This pose is excellent for releasing gas and bloating in the abdomen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your knees towards your chest and interlace your fingers to hold onto them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently rock side to side, massaging the abdominal area.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 1-2 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release and extend your legs back out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat as needed.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Downward-Facing_Dog_Adho_Mukha_Svanasana\"><\/span><b>Downward-Facing Dog (Adho Mukha Svanasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This pose helps to stretch the abdominal muscles, improve digestion, and relieve bloating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees, with your wrists directly under your shoulders and knees under hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips up towards the ceiling, straightening out your arms and legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hands into the ground and press your heels towards the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 1-2 minutes, taking deep breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly release and come back to the starting position.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/17-7-intermittent-fasting\/\"><i>17\/7 Intermittent Fasting: A Practical Approach to Time-Restricted Eating<\/i><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cat-Cow_Pose_MarjaryasanaBitilasana\"><\/span><b>Cat-Cow Pose (Marjaryasana\/Bitilasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This pose is great for improving digestion and relieving gas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees, with your wrists directly under your shoulders and knees under hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, arch your back, and lift your head towards the ceiling (Cow Pose).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale, round your spine, and bring your head towards your chest (Cat Pose).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 1-2 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly come back to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can also try other gentle stretches and exercises that focus on the abdominal area, such as seated twists or<\/span><a href=\"https:\/\/betterme.world\/articles\/benefits-of-bicycle-crunches\/\"><span style=\"font-weight: 400;\"> bicycle crunches<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting_bloating\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/11.png\" alt=\"intermittent fasting bloating\" \/>\u00a0<\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sip_on_Peppermint_Tea\"><\/span><b>Sip on Peppermint Tea<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Sipping on peppermint tea might help soothe your stomach and reduce bloating (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18630390\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The menthol oil contained in peppermint leaves relaxes the muscles of the gastrointestinal tract. This effect can help alleviate discomfort from bloating, especially when it&#8217;s caused by spasms or contractions in the digestive tract.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The relaxing properties of peppermint tea can also aid in speeding up digestion, reducing the length of time gas sits in the digestive system, which can further lessen bloating (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18630390\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don&#8217;t have peppermint tea on hand or simply don&#8217;t enjoy the flavor, there are some other natural alternatives that may also help alleviate bloating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ginger tea is a potent digestive aid that has been used for centuries to relieve bloating. It may work by relaxing the intestinal tract and reducing inflammation, which can help your body to more effectively expel gas (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23612703\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chamomile tea is another option. Known for its calming effects, chamomile tea is a relaxant and has anti-inflammatory properties, which may help reduce bloating (<\/span><a href=\"https:\/\/www.bruutea.co.uk\/blogs\/news\/which-teas-help-reduce-bloating\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Fennel tea might be a little less known, but its effectiveness is nothing short of impressive. It may alleviate indigestion and soothe the digestive system, reducing gas and bloating (<\/span><a href=\"https:\/\/www.bruutea.co.uk\/blogs\/news\/which-teas-help-reduce-bloating\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Medication\"><\/span><b>Medication<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If natural remedies don&#8217;t work, you may need to seek medical advice. A doctor or pharmacist can recommend over-the-counter medication that can help alleviate bloating. These include simethicone, which helps break up gas bubbles in the digestive tract, and activated charcoal, which can bind to excess gas and reduce symptoms of bloating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In some cases, prescription medications may be necessary to treat underlying conditions that may be causing bloating, such as inflammatory bowel disease or lactose intolerance. Your doctor can determine the best course of treatment for your specific needs.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting_bloating\">BetterMe won\u2019t give excess weight a chance!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Prevent_Intermittent_Fasting_Bloating\"><\/span><b>How to Prevent Intermittent Fasting Bloating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Avoiding the discomfort of bloating during intermittent fasting can be done with some simple lifestyle changes:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoid_Gas-Producing_Foods\"><\/span><b>Avoid Gas-Producing Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Certain foods are known to produce more gas in the digestive system, which can contribute to bloating. These include beans, cruciferous vegetables (such as broccoli and cauliflower), dairy products, and carbonated drinks. If you are sensitive to them, limiting or avoiding these foods during your eating window may help reduce bloating (<\/span><a href=\"https:\/\/newsnetwork.mayoclinic.org\/discussion\/mayo-clinic-q-and-a-food-to-reduce-bloating\/#:~:text=Soda%20and%20other%20carbonated%20beverages,digestion%20and%20soothe%20your%20gut.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Include_Fiber-Rich_Foods_In_Moderation\"><\/span><b>Include Fiber-Rich Foods In Moderation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber-rich foods are a bit of a double-edged sword when it comes to bloating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They&#8217;re essential for proper digestion and keeping your digestive system regular (<\/span><a href=\"https:\/\/newsnetwork.mayoclinic.org\/discussion\/mayo-clinic-q-and-a-food-to-reduce-bloating\/#:~:text=Soda%20and%20other%20carbonated%20beverages,digestion%20and%20soothe%20your%20gut.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). However, consuming large amounts of fiber at once can lead to bloating and discomfort. Some types of fiber can even cause gas, adding to the problem.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To minimize bloating while still getting the necessary fiber in your diet, include these foods in moderation and spread them out throughout your eating window. If you are working on increasing your fiber intake, do it gradually to allow your digestive system to adjust.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Drink_Plenty_of_Water\"><\/span><b>Drink Plenty of Water<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Drinking enough water can help prevent constipation and keep things moving smoothly in your digestive system (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4087988\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Aim to drink at least 8-10 glasses of water each day.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Regularly\"><\/span><b>Exercise Regularly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular physical activity can also help keep your digestive system functioning properly. Exercise helps stimulate digestion and promotes regular bowel movements, which can prevent bloating. It also helps to alleviate stress, which can contribute to digestive issues (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19535976\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Start_with_a_Fasting_Schedule_That_Works_for_You\"><\/span><b>Start with a Fasting Schedule That Works for You<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re getting to mealtime famished and ready to devour everything in sight, it&#8217;s possible that you&#8217;ll eat too quickly and take in too much air. This can lead to bloating and discomfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with a <\/span><a href=\"https:\/\/betterme.world\/articles\/what-is-the-best-fasting-schedule-for-you-pros-cons-and-everything-in-between\/\"><span style=\"font-weight: 400;\">fasting schedule<\/span><\/a><span style=\"font-weight: 400;\"> that suits your lifestyle and eating habits. If necessary, work your way up to longer fasts gradually to allow your body time to adjust.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Practice_Mindful_Eating\"><\/span><b>Practice Mindful Eating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/betterme.world\/articles\/mindful-eating\/\"><span style=\"font-weight: 400;\">Mindful eating<\/span><\/a><span style=\"font-weight: 400;\"> simply means paying attention to your food and enjoying it without distractions. When you&#8217;re focused on eating, you tend to eat slower and chew your food more slowly and thoroughly, which can aid in digestion and prevent bloating.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoid_Chewing_Gum\"><\/span><b>Avoid Chewing Gum<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/betterme.world\/articles\/calories-burned-chewing-gum\/\"><span style=\"font-weight: 400;\">Chewing gum<\/span><\/a><span style=\"font-weight: 400;\"> can lead to swallowing excess air, which can contribute to bloating (<\/span><a href=\"https:\/\/www.med.umich.edu\/1libr\/MBCP\/Gas.pdf\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">) If you have a habit of chewing gum during your fasting period, try switching to a sugar-free breath mint or avoiding it altogether. Issues like bad breath during a fast can be solved by improving dental hygiene rather than relying on gum.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incorporate_Probiotics\"><\/span><b>Incorporate Probiotics<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Probiotics, commonly found in fermented foods like yogurt and sauerkraut, can help balance the bacteria in your gut and improve digestion (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5900870\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Consider incorporating probiotic-rich foods into your diet or taking a supplement to help reduce bloating.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-19-5\/\"><i>Intermittent Fasting 19\/5: What Is It, How To Do It, Benefits &amp; More<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting_bloating\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/9_1.png\" alt=\"intermittent fasting bloating\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Why_Is_My_Stomach_Getting_Bigger_After_Fasting\"><\/span><strong>Why Is My Stomach Getting Bigger After Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">During a fast, your stomach is empty and your body is using up stored energy. This can make your stomach appear flatter. However, when you break your fast and eat a meal, your stomach will naturally expand as it fills with food and fluids. This is completely normal and not a sign of bloating.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Intermittent_Fasting_Flatten_Your_Stomach\"><\/span><strong>Does Intermittent Fasting Flatten Your Stomach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Intermittent fasting might help reduce bloating for some people and make your stomach appear flatter, at first. With consistent practice, it may also help to reduce overall body fat, including in the abdominal area.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_Is_My_Stomach_Flat_In_The_Morning_and_Bloated_At_Night\"><\/span><strong>Why Is My Stomach Flat In The Morning and Bloated At Night?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You sleep at night, and your body doesn\u2019t have any new food or fluids to process, which results in a flatter stomach in the morning. However, as you eat and drink throughout the day, your stomach will naturally expand and may appear more bloated by evening.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body is constantly digesting and processing food, so it is normal for your stomach to fluctuate in size throughout the day.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Long_Does_Beginners_Bloat_Last\"><\/span><strong>How Long Does Beginners Bloat Last?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For most people, intermittent fasting bloating is temporary and should only last for a few days to a week as your body adjusts to the new eating schedule.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you continue to experience bloating after this initial adjustment period it may be a sign of an underlying digestive issue or food sensitivity. Consult with a doctor to determine the cause and find appropriate treatment options.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Lemon_Water_Debloat\"><\/span><strong>Does Lemon Water Debloat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no scientific evidence to support the claim that lemon water can specifically reduce bloating. However, drinking enough fluids in general can help prevent constipation and promote regular bowel movements, which can aid in reducing bloating. <\/span><\/p>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting_bloating\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bloating is a common and often uncomfortable side effect of <\/span><a href=\"https:\/\/betterme.world\/articles\/vegan-intermittent-fasting\/\"><span style=\"font-weight: 400;\">intermittent fasting<\/span><\/a><span style=\"font-weight: 400;\">. However, with the right techniques and lifestyle changes, it can be managed and reduced. If you continue to experience frequent or severe bloating, consult with a healthcare professional for personalized advice and treatment options.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Intermittent fasting is a popular way to lose weight and possibly improve health. You might notice changes in your body, feel more energetic and see an improvement in your overall well-being. Stick with it long enough and you could reap more profound rewards like longevity, better insulin sensitivity, and reduced inflammation. But when starting out [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":57709,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[122,87],"class_list":["post-57705","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Intermittent Fasting Bloating: Why It Happens, and What You Can Do About It - BetterMe<\/title>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermittent Fasting Bloating: Why It Happens, and What You Can Do About It\" \/>\n<meta property=\"og:description\" content=\"Intermittent fasting is a popular way to lose weight and possibly improve health. You might notice changes in your body, feel more energetic and see an improvement in your overall well-being. Stick with it long enough and you could reap more profound rewards like longevity, better insulin sensitivity, and reduced inflammation. But when starting out [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/3-day-fast-weight-loss.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Intermittent Fasting Bloating: Why It Happens, and What You Can Do About It\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/\"},\"wordCount\":1847,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/3-day-fast-weight-loss.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Intermittent fasting is a popular way to lose weight and possibly improve health. You might notice changes in your body, feel more energetic and see an improvement in your overall well-being. Stick with it long enough and you could reap more profound rewards like longevity, better insulin sensitivity, and reduced inflammation.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But when starting out you may experience some discomfort. Hunger pangs can be unsettling, and the urge to eat can be overwhelming. You may also feel tired, a bit irritable, and even experience headaches.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Bloating is yet another side effect that some people face when they start intermittent fasting. Feeling bloated, uncomfortable, and even distended can truly dampen your spirits and make you second-guess your decision to fast.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Don't worry, intermittent fasting bloating is actually common and there are ways to manage it. Here's what you need to <\/span><a href=\\\"https:\/\/betterme.world\/articles\/what-you-need-to-know-about-intermittent-fasting\/\\\"><span style=\\\"font-weight: 400;\\\">know about intermittent fasting<\/span><\/a><span style=\\\"font-weight: 400;\\\"> bloating, why it happens, and what you can do about it.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why Am I So Bloated While Intermittent Fasting?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You may be feeling gassy during intermittent fasting because you ate the wrong thing or you ate the right thing in the wrong way. Let's break that down.<\/span>\\r\\n\\r\\n<b>Eating the \\\"wrong\\\" thing:<\/b><span style=\\\"font-weight: 400;\\\"> Please note; that we're using the word \\\"wrong\\\" loosely here. These foods aren't inherently wrong, but they may not be the best choice at certain times.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Some foods are naturally gas-producing, and if you have a sensitivity to them, it can cause bloating dur ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/\",\"name\":\"Intermittent Fasting Bloating: Why It Happens, and What You Can Do About It - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/3-day-fast-weight-loss.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/3-day-fast-weight-loss.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/3-day-fast-weight-loss.png\",\"width\":1920,\"height\":1080},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/dev.betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Fasting\",\"item\":\"https:\/\/dev.betterme.world\/articles\/diets\/fasting-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Intermittent Fasting Bloating: Why It Happens, and What You Can Do About It\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Intermittent Fasting Bloating: Why It Happens, and What You Can Do About It - BetterMe","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Intermittent Fasting Bloating: Why It Happens, and What You Can Do About It","og_description":"Intermittent fasting is a popular way to lose weight and possibly improve health. You might notice changes in your body, feel more energetic and see an improvement in your overall well-being. Stick with it long enough and you could reap more profound rewards like longevity, better insulin sensitivity, and reduced inflammation. But when starting out [&hellip;]","og_url":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/3-day-fast-weight-loss.png","type":"image\/png"}],"author":"Jeremy Mukhwana, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Kristen Fleming, RD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Intermittent Fasting Bloating: Why It Happens, and What You Can Do About It","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/"},"wordCount":1847,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/3-day-fast-weight-loss.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Intermittent fasting is a popular way to lose weight and possibly improve health. You might notice changes in your body, feel more energetic and see an improvement in your overall well-being. Stick with it long enough and you could reap more profound rewards like longevity, better insulin sensitivity, and reduced inflammation.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">But when starting out you may experience some discomfort. Hunger pangs can be unsettling, and the urge to eat can be overwhelming. You may also feel tired, a bit irritable, and even experience headaches.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Bloating is yet another side effect that some people face when they start intermittent fasting. Feeling bloated, uncomfortable, and even distended can truly dampen your spirits and make you second-guess your decision to fast.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Don't worry, intermittent fasting bloating is actually common and there are ways to manage it. Here's what you need to <\/span><a href=\"https:\/\/betterme.world\/articles\/what-you-need-to-know-about-intermittent-fasting\/\"><span style=\"font-weight: 400;\">know about intermittent fasting<\/span><\/a><span style=\"font-weight: 400;\"> bloating, why it happens, and what you can do about it.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Why Am I So Bloated While Intermittent Fasting?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">You may be feeling gassy during intermittent fasting because you ate the wrong thing or you ate the right thing in the wrong way. Let's break that down.<\/span>\r\n\r\n<b>Eating the \"wrong\" thing:<\/b><span style=\"font-weight: 400;\"> Please note; that we're using the word \"wrong\" loosely here. These foods aren't inherently wrong, but they may not be the best choice at certain times.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Some foods are naturally gas-producing, and if you have a sensitivity to them, it can cause bloating dur ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/","url":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/","name":"Intermittent Fasting Bloating: Why It Happens, and What You Can Do About It - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/3-day-fast-weight-loss.png","dateModified":"2024-12-16T08:35:01+00:00","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/3-day-fast-weight-loss.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/3-day-fast-weight-loss.png","width":1920,"height":1080},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-bloating\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/dev.betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Fasting","item":"https:\/\/dev.betterme.world\/articles\/diets\/fasting-diet\/"},{"@type":"ListItem","position":4,"name":"Intermittent Fasting Bloating: Why It Happens, and What You Can Do About It"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/99c0711e9a3140ac15294fc541b79452","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/57705","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=57705"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/57705\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/57709"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=57705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=57705"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=57705"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=57705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}