Day 11 -- new bloating

[Nicole R]

Today is Day 11 for me. I'm happy to say that I haven't cheated at all. Question: Yesterday and now today, I notice new stomach bloating and my pants are tighter. What is this, and will it subside?

[beastmode13]

I'm on Day 12 and same here! I always bloat and I do add lots of salt so it could be that but just wanted you to know you are not alone!

[ShannonM816]

At different times throughout your Whole30, it's pretty normal to be a little bloated. The Timeline lists it as days 8-9, but you might be running a little behind that schedule, since everyone's different.

 

There's also the possibility that there's something you're eating that, while it's completely Whole30 compliant, may not agree with you personally. If you want to list a day or two of what you've eaten lately including approximate portion sizes, water intake, and exercise, we can take a look and see if anything stands out. Common culprits include cruciferous vegetables (broccoli, cauliflower, cabbage, etc.), eating lots of nuts and seeds, or eating lots of raw vegetables. Some people also react to nightshade or FODMAP vegetables with bloating. 

[Nicole R]

For the most part I've been eating like this:

Breakfast: two hardboiled eggs, a sweet potato, berries

Lunch: salad, chicken, olives, carrots, olive oil

Dinner: salad, chicken, other vegetables, maybe a compliant Larabar

 

Yesterday was weird schedule wise, so I had (normally I don't eat apples and bananas):

Breakfast: Two eggs and three spoons of cantaloupe

Before lunch: Apple

Later afternoon: Salad, chicken, olive oil, banana, nuts

Evening: Two eggs, a compliant Larabar, almond milk

 

I don't eat nightshade vegetables since I'm recovering from a car accident and trying to avoid inflammation.

[ShannonM816]

For the most part I've been eating like this:

Breakfast: two hardboiled eggs, a sweet potato, berries

Lunch: salad, chicken, olives, carrots, olive oil

Dinner: salad, chicken, other vegetables, maybe a compliant Larabar

Yesterday was weird schedule wise, so I had (normally I don't eat apples and bananas):

Breakfast: Two eggs and three spoons of cantaloupe

Before lunch: Apple

Later afternoon: Salad, chicken, olive oil, banana, nuts

Evening: Two eggs, a compliant Larabar, almond milk

I don't eat nightshade vegetables since I'm recovering from a car accident and trying to avoid inflammation.

Raw vegetables can cause bloating, especially if you're eating a lot of them, so you might try subbing cooked vegetables instead of your salads for a few days and see if it helps.

Nuts can also cause issues, so lose the Larabars, which are basically just nuts and dates, and the almond milk. Also note that Larabars are really for emergency use only, when you have no other options. Try keeping cans or pouches of tuna, salmon, or sardines on hand for times when you are hungry between meals, or pack more than you think you need when you pack a lunch to carry to work.

You don't mention water, but you should be aiming to drink a half ounce of water per pound of body weight, so if you weigh 120 lbs aim for at least 60 oz each day.

Those are what stand out to me that might contribute to bloating. In general, to get the best results from your whole30, we also recommend following the meal template for each meal. That means 1-2 palm-sized portions of protein, the length, width, and height of your palm, or if eggs are your only protein have as many whole eggs as you can hold in your hand; 1-2 thumb-sized portions of fat, or a heaping handful or two of olives or coconut flakes, or half to a whole avocado; and then fill your plate with vegetables -- at least one full cup, aim for closer to three cups most of the time.

[Nicole R]

Thanks. This was very helpful. I can definitely cut the nuts and Larabars. About the canned tuna, etc., it seems like any brands I see contain soy. Are there any that don't?

[ShannonM816]

There are brands of tuna that don't have soy. Wild Planet I think is one, but you might have to look at whole foods or a health food store to find it, but I know people have found some other brands just at their regular grocery store as well. Check both the water packed and the oil packed. I've found it easier to find canned salmon that's compliant personally. Also don't rule out sardines or kipper or other canned fish if you can find those instead. I even found canned chicken once that was compliant, which was nice just for convenience, though it doesn't taste as good as chicken I've roasted myself.

[Nicole R]

Thanks! I found soy free canned fish and chicken at Aldi's. Thanks!