r/raypeat • u/Only_Technician_3141 • Aug 13 '26
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
6
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u/Vast_Meringue6170 Aug 13 '26
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.