People who eat a high-fiber diet are more likely to experience bloating when they eat a lot of protein than when they are high in carbohydrates. This
People who eat a high-fiber diet are more likely to experience bloating when they eat a lot of protein than when they are high in carbohydrates. This is evident from a study by the Johns Hopkins Bloomberg School of Public Health.
Three different research rounds
The 164 study participants were given 3 different menus for 6 weeks. All menus contained about 30 grams of fiber and 2,100 kcal, but the proportions of carbohydrates, protein and unsaturated fat differed. Between the different eating patterns, people had a 2 to 4 week break, in which they ate again according to their own eating pattern. They reported the degree of bloating at the beginning and end of each round of research.
Eating patterns composition
The carbohydrate-rich diet contained 58 energy percent carbohydrates, 15 energy percent protein and 27 energy percent fat, of which 21 energy percent unsaturated. The high-protein diet consisted of 48 energy percent carbohydrates, 25 energy percent protein (mainly from vegetable sources) and 27 energy percent fat (21 energy percent unsaturated). And the high-fat diet contained 48 energy percent carbohydrates, 15 energy percent protein and 37 energy percent fat, of which 31 percent energy was unsaturated.
In all 3 eating patterns bloating increased compared to the measurements during the normal eating pattern. On average, 18 percent of participants reported bloating during their normal diet. After the high-carbohydrate diet this was 24 percent, after the high-protein diet 33 percent and after the high-fat diet 30 percent. A comparison of eating patterns found that people reported bloating about 40 percent more often with the high-protein diet than with the high-carb diet.
Shift in gut bacteria?
As a possible explanation, the researchers give that high-fiber diets stimulate certain gut bacteria, which produce more favorable metabolites, but also produce more gas. “The proteins in the high-protein diet largely came from plant sources such as beans, legumes and nuts. It is possible that this diet may alter the microbiome’s composition, causing bloating, “said researcher Noel Mueller, a professor of epidemiology at Bloomberg School.
Positive health outcomes
Replacing the proteins with carbohydrates to reduce bloating can be effective, but may not be a good idea. An earlier analysis of the results of this study also showed that the high-protein and high-fat eating patterns led to lower blood pressure, lower values of LDL cholesterol and triglycerides and a higher value of HDL cholesterol. “If someone can accept the bloating of a fiber and protein rich, it may result in beneficial other health outcomes,” said Mueller.