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We’ve all been there—your jeans are just a little too snug and it feels like there’s an inflated balloon in your belly. Bloating is unfortunately very common, and it can come without any warning. While sometimes you can link what you’ve eaten recently to your digestive discomfort, it can also seem like there’s no rhyme or reason to your bloating, especially when it’s chronic. On top of that, weight gain and bloating often go hand and hand—when your body isn’t properly digesting food, it can make it harder to lose weight. However, knowing what foods commonly cause these issues can be helpful when creating a gut friendly diet. We asked Heather Hanks, MS, a nutritionist specializing in gut health and chronic disease, what can cause bloating and difficulty losing weight.
“Bloating can occur when you eat foods that are highly inflammatory or hard to break down. It's usually accompanied by other symptoms as well, even if you are not fully aware of them, such as mood swings, skin problems, weight gain, constipation, or diarrhea,” Hanks says. If you have difficulty losing weight, especially in the midsection, and you struggle with bloating, it could have to do with how many refined carbs you’re eating. Many highly refined and processed carbs can spike insulin levels and create blood sugar fluctuations, which is a recipe for weight gain in bloating in many people.
“Insulin is essentially a fat-storing hormone. Energy that is not used right away is stored in our fatty tissues. When insulin levels quickly spike, they quickly drop, too.” This also perpetuates the cycle of overeating the same foods that are causing your symptoms. “This causes you to reach for the next sugary food shortly after eating the last one to restore your blood sugar levels, creating a vicious cycle that leads to overconsumption of calories and weight gain.” Insulin also affects other hormones that play a role in your weight, such as cortisol, leptin, and ghrelin.
Removing foods that cause inflammation, specifically processed and refined carbs, can help to break this cycle. “When you remove the inflammatory factor from your diet (in this case, refined carbs), it aligns your gut health and restores balance to your hormone levels (like insulin, cortisol, leptin, and ghrelin), so you feel full when you should and the insulin fluctuations stop, making it easier for your metabolism and fat-burning processes to work more efficiently.”
So, what is the worst of these refined carbs if you’re struggling with these issues? According to Hanks, there isn’t necessarily a one size fits all answer. “This can look different for everyone. Bloating and digestion problems really stem from inflammatory foods in your diet, and not everyone reacts to all foods the same way.” She recommends doing your own investigation before you make any major changes. “The best way to tell which foods are problematic for you is by doing an elimination diet and tracking food symptoms after reintroducing them back into your diet one by one.” Based on what she’s seen in her clients though, Hanks says that the most common triggers are the carbs that are ultra processed—think chips, pretzels, granola bars, cookies, and baked goods made from white or wheat flour.
If you struggle with chronic bloating and weight gain, consider removing these foods—there are lots of healthy swaps that are just as delicious, and don’t have the unwanted side effects!
“Sprouted whole grains tend to be easier to digest than traditional white or wheat flour. So, if you love your bread but it makes you bloated, then consider visiting a health store and buying your sprouted bread from there,” Hanks says, “You can also try gluten-free flours, such as oat flour, almond flour, and coconut flour. These tend to be less inflammatory.”
All this to say, any food can be enjoyed in moderation if you’re able to tolerate it. It all comes down to how the foods you’re eating make you feel. Before you make any major changes to your diet, always consult with your healthcare provider to make sure there are no underlying conditions that need to be addressed, so you can make the best choices for you and your long term wellbeing.
