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Why do I Have Bloating and Gas on Keto Diet? – 2HealthyHabits

Why, because you have undigested food in your intestines.

One of the problems and that is if you have pre-existing digestive problems with your colon.

Your colon has colon cells little roots that look like an upside down plant, these roots absorb the nutrients passing through the intestines and then absorb them right into the body.

Many times you can have damage to these little villi and the villi is gone. This is why if you have problems with your colon cells, they would not absorb nutrients and that would prevent the combination of certain enzymes and food particles to break down and be absorbed into the cell and you end up having the undigested food particles in the intestines.

That is a problem because that food will sit there and it will either rot or ferment. When it ferments you are going to get problems with carbon dioxide gas hydrogen gas and methane gas, which has that odour. We produce a lot of bloating, so bloating is gas.  

Overgrowth of Bacteria (Fermentation Problem):

• Problems with Carbon Dioxide Gas

• Hydrogen Gas

• Methane Gas

Normally you have a very acidic stomach, which activates certain enzymes to break down protein and kill microbes and help you absorb minerals and then as it goes right down in the small intestine you have the help from the pancreas that releases enzymes and the gall bladder that releases bile. 

All together you have all these things happening to break down food so it can be absorbed through a lot of enzyme action but not bacterial action. The problem is you are going to get an overgrowth of bacteria.  Those bacteria can start invading the higher part of the small intestine and even the stomach. As a result, people that have the chronic halitosis or the kind of a yeasty bad breath. That is what that is. It is like an overgrowth of the wrong bacteria. Not just bacteria, you have yeast, you have mould, or you have Candida, all sorts of overgrowth of microbes and a lot of different gases and certain toxins, which then can create autointoxication, which can be reabsorbed in certain parts of the digestive tract.

Sources of This Problem:

• Antibiotics – Destroy some of the microbes and cause the body to make more of the unfriendly.

• Antacids -When you lose the acidity of the stomach and as you age, you lose the stomach acids.

• Junk Food

• Stomach

• Small Intestines

The build up of bad bacteria probably originates from initially taking antibiotics, which destroys some of the microbes and then causes your body to make more of the unfriendly bacteria.

Another cause is antacids because you have heartburn. When you are taking these antacids and you are losing that pH then we get the overgrowth because there is nothing there to kill the microbes.  You should not have these microbes in the stomach or the top part of the small intestine.

You lose stomach acids if you eat junk foods and also as you age. This is why it is so vital to have a very strong acidic stomach between one and three pH, which is extremely acidic. This is why Dr. Berg always recommends taking things like betaine hydrochloride or apple cider vinegar or making sure you have enough sea salt because of the sodium chlorides. Chloride helps build the hydrochloric acid so you can keep the stomach really strong to prevent that overgrowth of microbes coming.

When someone is pregnant, the fetus that is growing has basically no microbes in their colon. When they are born they do not have no microbes and then suddenly have this massive rush of microbes that is supposed to come from the skin to contact also from what the baby consumes like breast milk. It is so vitally important for a baby to be breastfed because the microbes growing in the infant are really just dependent on what that baby is being fed. Breast milk has colostrum, which is amazing for the immune system. If you are doing some infant formula you are not going to develop the strains of microbes that you need for the immune system and for digestion. Dr. Berg highly recommends if you are a mother considering breastfeeding you need to do it for sure.

There are certain types of vegetables that are really more difficult to digest in the presence of an already damaged colon.

For those of you that have irritable bowel syndrome (IBS), celiac, diverticulitis or any type of bowel problems watch this video, Vegetables and Bloating on Ketogenic Plan:

If you are on keto, chances are it is not going to be the protein or the fats causing the gas, it is going to be the carbohydrates or the vegetables. To get rid of the gas, adjust the type of vegetables. See the link above for the types of vegetables. Also, you need to adjust the quantity.  You are probably not going to be able to consume the 7-10 cups a salad but you want to start with a smaller amount and gradually increase it over time with the ideal situation of eventually having a lot more.  You can consume fermented vegetables and also some steamed vegetables.


1. Adjust the type of fiber to consume.

2. Adjust the quantity of fiber – Start with small and gradually increase over time.

Dr. Berg recommends Bulgarian Yogurt

It has amazing strains of microbes in huge quantities. When you consume some of that and that is going to help build up or the friendly bacteria in your gut.

This Post has been condensed from Dr. Berg’s video, Why do I Have Bloating and Gas on Keto Diet?

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

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