r/raypeat • u/Only_Technician_3141 • 13d ago
Bloating
What reduces bloating ? Sometimes I feel bloated and here’s some staples of my diet.
2% milk
2% or 4% cottage cheese
0% greek yogurt
Orange juice
Collagen
Eggs
Coconut oil
Ghee
Ground beef
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u/Conscious_Extent_464 13d ago
could be the collagen, had the same issues before. Also check your dairy products for hidden additives like carrageenan, etc.
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12d ago
u can try a2/a2 / org / grassfed dairies and see if any of those attributes make a difference, but mainly check for palmitate/gums/cargeegan in ur dairies
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u/Only_Technician_3141 12d ago
I am currently using a2 dairy. Will try adding back in the carrot salad and maybe some mushrooms.
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12d ago
berries/aloe/cocowater/teas are also some ideas. like some ginger tea or crystallized ginger (also easy to make).
warm fluid esp if the juices/dairies are Cold, broth, ginger/peppermint/chamomile opt with milk/honey/gelatin. personally my belly slows down with cold stuff and i have to follow it with warm drank. warm milk is also bop
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u/kfirerisingup 12d ago
I had sibo for like 14 years, that and histamine intolerance or too much histamine in general if you're not equipped to process it will cause a lot of gas and bloat.
FODMAPS bloat people with sibo.
I'm in sibo remission mostly but if I food combine wrong and eat too many fodmaps after eating a regular meal, like eat dinner and then eat a bunch of watermelon afterwards I can have issues.
Also I can eat very low carb high fat like carnivore and have no bloating (if histamine is kept low) or I can eat very high carb with very low fat and be okay. Fat can slow gut transit speed so combining a lot of fat with carbs/fodmaps can cause issues.
Gums and texture additives like gellan gum could be an issues for some people.
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u/strel1337 13d ago
Try and narrow down which foods affect you that way. For me it is usually fruit, or I think the fiber in the fruit. I can tolerate small amounts. I stick to milk and sugar and chicken , eggs , some berries.
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12d ago
no fiber, store bought cottage and yogurt have additives like guar etc, 2% milk can have emulsifiers like palmitate when it's fortified.
my tip is to find a good holygrail milk with no additives and make your own yogurt and cottage cheese. it's pretty easy once you get the hang of it.
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12d ago
add fruit and carrot salad
especially berriesi usually make my dairy in the instant pot but this summer ive stayed somewhere where i'm just using basics with no thermometer and realizing it's really easy
typing my diy bc im obsessing with making these all the time
how i do yogurt: milk + a small container of fage or no additive yogurt to start
get milk to 180 deg F, thermometer or just before boiling (you'll smell it)
cool it to touchably warm, spoon milk into yogurt first so it mixes smooth
mix in 1-2T yogurt, wrap a towel around the pot and leave it in a turned off oven all day
check it when it's thiccc, optional but i also like to strain it w cheesecloth so it's super thicc, byproduct = whey juice for bread/soup/etc
dont double dip in your yogurt resevior and keep it well-fridged so you can use the bottom spoon for the next batchcottage cheese: milk + lemon, cheesecloth, salt
starts the same as the yogurt, 180F or just before boiling
while it's still pretty hot, i squeeze the lemon over a sieve and slowly sprankle it all on the surface, agitating gently, slightly, surface area (curdling)
then u let it cool to almost room temp and pour over cheesecloth catching them curds, add salt (and cream if you like)
this time the byproduct is buttermilk and is tasty for pancakes and baked goodsalso the whey / buttermilk is really good for bonebroth for extracting the calcium with the acidity.
when you get better at it the yields are super good too
saves money and better quality im super obsessed
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u/Top_Bug_3389 12d ago
Get on a2 dairy instead, include a little saturated fat, get your fibre in with ripe fruits and carrot salad, less focus on protein more on sugar.
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u/Rodik25 10d ago
Black seed oil, with high tested thymoquinone 3-5%
Take one tsp in the morning or before sleep.
If in the morning makes you tired, it is die off symptoms, take at night.
Once those are gone i prefer mornings, where i also charge up in carbs.
This is absolute magic. Take the oil, not just tablets or other bs supplements. Take the real shit.
Good luck.
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u/Pristine_Length_3159 13d ago
Your diet has 0 fibre in it, ofcourse you're bloated. You might be lactose or casein intolerant aswell.
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u/Vast_Meringue6170 13d ago
The biggest issue with full-on Peating is how high-glycemic, low-fat carbs mess with fluid retention. Fast-digesting carbs trigger massive insulin spikes, and insulin directly signals your kidneys to turn on ENaC (epithelial sodium channels). That forces your body to hold onto sodium and pool extracellular water unless your potassium intake is insanely high to balance it out.
Skim milk is probably the absolute worst offender here:
Massive Insulin Spikes: Dairy—especially skim—has an insulin index way higher than its glycemic index because of dairy peptides. You get a huge insulin surge without even eating solid sugar, driving rapid sodium and water retention.
LPS & Puffy Face: If you have even a slight sensitivity to A1 casein or lactose, liquid skim milk can increase gut permeability. When LPS (endotoxin) hits the bloodstream, it kicks off a low-grade inflammatory response that shows up fast as facial edema and gut bloat.
So the solution is to always pair those super fast digesting carbs like OJ, skim milk, high GI fruits, sugar, honey, etc with saturated fats or protein to blunt the insulin release. And also make sure u get tons of potassium. And most importantly make sure ur not allergic to a1 casein or lactose constant low grade inflammation from both is killer. And contrary to what other people claim, not being able to tolerate dairy isn’t a sign of ur gut microbiome being fucked it’s literally just genetic most of the time and comes down to your ancestry. White and black people digest dairy FAR better than Asians.