How to Deal with Bulking Bloat and Digestion Issues
I am six weeks into my bulk and the bloating is getting out of control. I feel like I am constantly carrying a food baby and it is making my workouts very uncomfortable. I am eating a lot of oats, beans, and Greek yogurt.
I have started taking digestive enzymes and probiotics, but I have not noticed a big change yet. I am wondering if I should cut back on the fiber or if there are certain foods that are notorious for causing issues during a bulk. I am currently in Montreal and the cold weather makes me want to eat heavy, but my stomach says no.
Has anyone else dealt with severe digestion issues while trying to gain mass? What changes did you make to your diet to fix it? I really want to keep the calories high but I cannot live like this for another four months.
Hey QuebecCrusher, I totally feel your pain. Bloating during a bulk is the worst. I found that adding digestive enzymes before my main meals made a noticeable difference. Also, consider probiotics to help with gut health. What kind of oats and beans are you eating? Some types are harder to digest than others.
jimmywells1988
QuebecCrusher, it could also be a food sensitivity that is amplified by the sheer volume of food you are consuming. I suggest keeping a detailed food diary for a week or two, noting exactly what you eat, when, and how you feel afterwards. You might spot a pattern with certain ingredients.
Instead of trying to cram huge meals in, try spreading your calories out over 5-6 smaller, more frequent meals. This can often alleviate the
Sometimes it is the type of fiber. Oats and beans are great, but if they are causing discomfort, try swapping some out for less fibrous carb sources like white rice or potatoes for a bit. This might give your digestive system a break while still hitting your calorie goals.
Are you drinking enough water, QuebecCrusher? Sometimes what feels like bloat is actually mild dehydration, especially when you are increasing your food intake and likely your fiber. Ensure you are getting at least a gallon a day.
For the beans, make sure you are soaking them properly before cooking, and rinsing them well. Also, consider sprouting them if you have the time; it significantly reduces the indigestible compounds that cause gas and bloat.
Jayne_Scott
Another thing I found helpful was reducing processed foods and artificial sweeteners. When I focused on whole, natural foods, my digestion improved immensely. Sometimes the bloat is from additives, not just the macros.
PrinceVegeta
Have you considered adding some light cardio or walking after your meals? Even a brisk 15-20 minute walk can help stimulate digestion and move things along, reducing that heavy, bloated feeling.
What kind of fats are you consuming? While healthy fats are crucial, certain types or excessive amounts, especially saturated fats, can slow down digestion and contribute to a feeling of fullness and bloat.
AllOkJumpmaster
For the oats, have you tried switching to gluten-free oats or even an entirely different grain like quinoa or brown rice for a while? Sometimes it is a mild gluten sensitivity that causes issues, even with regular oats.
Ultimately, listen to your body. Everyone responds differently to foods. Try making one change at a time and giving it a few days to see the impact. Gradually adjust your diet until you find what works best for your digestive system during your bulk.