Why do carbs make my stomach big?

When carbs aren't broken down effectively, they can end up undigested in the stomach or colon. This leads to fermentation by the gut bacteria, which lets off gas and causes the stomach to bloat.

f45challenge.com - Carbohydrate Intolerance: Symptoms to Look for and Ways to Combat

How to fall asleep quickly?

Here are 20 simple ways to fall asleep as fast as possible. Lower the temperature. ... Use the 4-7-8 breathing method. ... Get on a schedule. ......

Last updated Apr 29, 2020

How many days after a cheat meal should you weigh yourself?

Don't weigh yourself for at least 2-3 days after cheat day. As long as you do everything right, you should still make progress after this period....

Last updated Jan 15, 2022

Promotion

Carbohydrate Intolerance: Symptoms to Look for and Ways to Combat

Carbohydrates are one of the three core macronutrients providing the body with energy. Our body breaks down carbohydrates from food into sugars (also called saccharides). There are three main types of carbohydrates, including starches (complex carbs), sugars (simple carbs), and fiber. Simple and complex carbs are broken down into sugars, while fiber is not digested. The ability of our body to break down starches and sugars doesn’t always work efficiently for everyone, and can lead to carbohydrate intolerance. In fact, the ability for us to effectively metabolize carbohydrates largely depends on a range of factors, from our genetic makeup to how much exercise and sleep we get on a daily basis. Carbohydrate intolerance is the inability of the small intestine to efficiently break down certain carbohydrates after digestion to be used as a source of energy for the body. If you’ve ever felt bloated, fatigued, or crave sugary foods after a meal (even though you’re seemingly eating “the right foods”), it could be due to an inability of your body to effectively break down carbohydrates. Lactose intolerance is one of the most common forms of carbohydrate intolerance. This occurs when the enzyme that is required to digest lactose (the sugar found in milk and various dairy products) is not readily produced in the body, leading to symptoms of cramping or bloating. When carbs aren’t broken down effectively, they can end up undigested in the stomach or colon. This leads to fermentation by the gut bacteria, which lets off gas and causes the stomach to bloat. Additionally, when your body cannot digest carbs effectively, hyperinsulinemia or insulin resistance can occur, which leads to increased blood sugar levels over time. This can cause heightened feelings of fatigue and constant cravings for sweet foods due to large spikes and decreases in blood sugars. Carbohydrate intolerance causes your body to crave sweet foods more regularly because it cannot efficiently get the energy that it normally would from carbohydrates. Healthy, low-carb diets may improve blood pressure, help with weight loss, and cause fewer sugar cravings. Our F45 Nutrition team has a few suggestions on how you can manage carbohydrate intolerance:

The low FODMAP approach

FODMAPs—“Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols”—are short-chain carbohydrates (small sugars and fibers) found in certain foods resistant to digestion. Research has linked FODMAPs with digestive issues, including bloating, gas, and stomach pain. Particularly with carbohydrate intolerance, FODMAPs are poorly digested and end up being fermented by gut microbes. This causes gas to build up in the large intestine, contributing to ‘bloated’ feelings. FODMAPs are found in a number of healthy foods as well, and typically only affect those with a highly sensitive gut or those with IBS. A low FODMAP diet approach can be incorporated to combat the symptoms of carbohydrate intolerance. This approach to carbohydrate intolerance focuses on first eliminating all high FODMAP foods from the diet to determine if there are sensitives to these foods. Next, certain FODMAPs are reintroduced to the diet and the tolerated foods are gradually incorporated into the regular eating routine.

Common FODMAPs

What is sweet but has no sugar?

Try dates, raisins, figs, berries, pears, and really any other delicious fruit. Fruit-based purees and jams and sauces, such as applesauce, with no...

Last updated Feb 8, 2022

Can I lose weight with cottage cheese?

Cottage cheese can help you lose weight Weight loss diets often include cottage cheese. This is partly because of its high protein and low calorie...

Last updated Nov 17, 2018

Promotion

Fructose: fruits, honey, high-fructose corn syrup

Lactose: dairy products

Fructans: wheat, onions

Galactans: beans, lentils, soybeans

Polyols: sugar alcohols and stone fruits including apricots, cherries, nectarines

Avoid refined and processed sugars

Foods that contain high amounts of high fructose corn syrup, dextrose, and raw sugar should be consumed sparingly as they can spike insulin levels without providing the body with any real subsistence. Instead, stick to foods that contain more dietary fiber ie. whole grains, beans, and vegetables.

Incorporate more lean proteins and high-quality fats

Rather than completely restricting carbohydrate intake, it’s better to incorporate lean proteins, healthy fats, and fruits and vegetables with lots of dietary fiber on a daily basis. Healthy fats include olive oil, avocados, nuts, and seeds. These nutrients slow digestion and absorption, which allows for a more stable rise in blood sugar when eating carbohydrates.

Probiotics, prebiotics, digestive enzymes

Fermented foods—including kefir and sauerkraut—in addition to probiotic supplementation can improve gut health and your body’s ability to break down carbohydrates more efficiently. Additionally, digestive enzymes are a great option to assist with carbohydrate metabolism. Bone broth is one of the most healing foods for your gut and can help to detoxify and promote better overall digestion. This article is not intended for the substitution of medical advice from a physician. If you are experiencing symptoms relating to carbohydrate intolerance you should contact your physician or dietician.

f45challenge.com - Carbohydrate Intolerance: Symptoms to Look for and Ways to Combat

What's the difference between keto and Speed Keto?

Speed Keto is a combination of the traditional low-carb, high-fat diet of traditional keto, but also incorporates intermittent fasting. This means...

Last updated Dec 4, 2020

Why is keto so hard?

The keto diet is highly restrictive (It's especially important to avoid relying too heavily on proteins and meats, which can be dangerous for...

Last updated Jul 10, 2018

Promotion

What are fat burning foods that speed up metabolism?

12 Metabolism-Boosting Foods to Aid Weight Loss (Infographic) Fish & Shellfish. Metabolism-Boosting Powers: Fish (salmon, tuna, sardines and...

Last updated Jan 31, 2019

Promotion

Can I eat 4 eggs a day for weight loss?

Absolutely. Eggs are an excellent source of dietary fat and protein—and they're low in carbs! Feb 26, 2022

Last updated May 15, 2019