Weight Gain Wednesdays – How to Decrease Bloating and Gas When Trying to Gain Weight

If you’re trying to gain weight, you’ve likely come across the frustration of getting bloated, uncomfortable, gassy and maybe even alternating between constipation and diarrhea as your digestive system adjusts to more food.

So today on weight gain wednesdays I’m going to discuss how you can help to decrease bloating and gas and other digestive discomforts while you continue on your weight gain journey. Pssst, this actually applies to pretty much anyone with digestive issues, even the weight loss folks and weight stabilizers.

It’s not uncommon to experience digestive issues while you try to gain weight because your digestive system is on overload and working incredibly hard to digest extra food. It can get pretty tired, and you have to feel full to accomplish weight gain. However, there are some tips and tricks to try and ease this discomfort as much as possible.

Tips to Decrease Gas and Bloating When Trying to Gain Weight

1. Chew – your body is already taxed by the extra food, so if you don’t chew properly so that your food is in a babyfood consistency, your body will have to work even harder to break apart the food. The higher the surface area of the food being swallowed, the harder it is for your enzymes to break it down, which means large food pieces going through your body. Ouch. Burp. Fart.

2. Drink liquids away from meals – Since your meals will be quite filling, you definitely don’t want too much dilution sloshing around your food and filling up your stomach even more. It doesn’t count if your meal is a liquid like a smoothie or soup – but water, teas, alcohol, milks and other clear hydrating fluids should be consumed in between meals or 30 minutes before meals as much as possible so that it exits the stomach quickly without discomfort. Generally 1 cup of liquid sipped slowly will be fine, just avoid large quantities and guzzling.

3. Drink peppermint or ginger tea – in between meals of course. This can help decrease intestinal spasms and improve digestion making it easier when you reach meal time. Extra bonus points if it’s fresh ginger added to boiling water for an extra spicy more effective digestive tonic.

4. East mini meals/lots of snacks – instead of jamming all of your food into 3 meals make sure that you spread it out to ensure that your digestive system gets drips of food throughout the day. If your digestive system gets a huge load of food all at once, it’s resources will be taxed so it’s best to spread your eating out with mini meals/lots of snacks throughout the day. It gives you a great opportunity to add in food more slowly too by adding in an extra snack every couple of days as your body adjusts to a higher quantity of food.

5. Avoid actual foods that make you bloat – this is really important because if a food is making you bloat and preventing you from eating other nutrient dense foods, it will impede your progress. Try and monitor how you feel after meals and whether you feel bloated due to a high quantity of food, or perhaps a particular food item in that meal. For example, it’s not uncommon for people to feel a distended stomach and some gas after consuming beans. You can decrease the gas causing ability of these by soaking them, boiling them with seaweed or apple cider vinegar or using a lemon/vinegar dressing, but they could still be a problem for some so determine your own individual food discomforts to ensure your belly is only full when it really needs to be, and not full because it’s filled with extra air.

One other thing to consider is that cooked vegetables decrease in volume and are easier to digests than raw veggies. Think about when you cook spinach – you could probably eat a whole container! Yet, eating a whole container of raw spinach would be incredibly filling – so you might want to consider adding in some more cooked veggies for some added nutrition without reducing the volume of food you can eat in one sitting.

If you are still having digestive issues, there may be more going on, but start here first and if needed, contact a Naturopathic Doctor or Holistic Nutritionist near you for further guidance and possible supplemental support.

Now go empower your growing body with food, comfortably 🙂

UPDATE: Please enjoy the rest of the series

Weight Gain Wednesday – High Calorie Nutrient Dense Foods for Healthy Weight Gain

Weight Gain Wednesday – smoothies for healthy weight gain

Weight Gain Wednesday – healthy salads for healthy weight gain

Weight Gain Wednesday – Bringing health and nutrition back to the breakfast porridge

About Sarah Maughan

Sarah Maughan is a Registered Holistic Nutritionist based in Toronto, ON and has been consulting since 2009. Her website aims to educate you, make you laugh, help you live and inspire you to eat whole food! To stay up to date sign up for free blog and recipe updates! In the meantime, empower your body with food!
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1 Comment

  1. Your blog is amazing! Can you please give weight gain snack ideas???

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