When embarking on a weight loss journey, you may notice some odd side effects. One common complaint is increased burping and gas. This annoying symptom often takes people by surprise. But what causes it? And what can you do to minimize it?
Why Do You Burp More When Losing Weight?
There are a few potential reasons why you might burp more when losing weight:
- Dietary changes – When you cut calories or switch up your normal diet, it can lead to extra gas and burping. Your body needs time to adjust to different foods.
- Eating more produce – Many healthy weight loss diets emphasize fruits, vegetables, beans, lentils, and whole grains. These fiber-rich foods can cause bloating and gas for some people.
- Artificial sweeteners – Sugar-free gum, diet soda, protein bars, and other diet foods often contain sweeteners like xylitol and sorbitol. They are known to increase burping in those who are sensitive.
- Low stomach acid – Weight loss and calorie restriction sometimes lower stomach acid. This makes it harder to break down food, allowing more gas-producing foods to reach the intestines.
- Stress and anxiety – The stress of a new diet can upset your digestion. Stress causes some people to swallow more air and produce more gas.
- Change in gut bacteria – As your diet changes, so does your gut microbiome. The balance of your intestinal bacteria gets disrupted, and they produce more gas until your body adapts.
Tips to Minimize Increased Burping When Losing Weight
While adjusting to the gassiness and burping is part of the adaptation process, there are some ways you can find relief:
- Eat slowly and chew thoroughly – This reduces the amount of air you swallow.
- Avoid carbonated drinks – Skip the bubbly while your body adapts.
- Try digestive enzymes – Look for a supplement containing alpha-galactosidase to help break down gas-producing carbohydrates.
- Activate with apple cider vinegar – Sip on diluted ACV before a meal to stimulate digestion.
- Cut back on sugary foods – Excess sugar can feed gas-producing gut bacteria.
- Experiment with probiotics – Try taking a broad-spectrum probiotic to promote better gut balance.
- Get moving after eating – Light exercise like walking helps guide gas out.
- Massage your abdomen – Apply light pressure around your stomach to expel trapped gas.
- Manage stress – Try relaxing activities like yoga and meditation to improve your digestion.
Foods That May Cause Increased Burping While Losing Weight
Pay attention to which foods make your burping worse when you start a weight loss plan. Common culprits include:
- Beans
- Lentils
- Broccoli
- Cauliflower
- Asparagus
- Onions
- Apples
- Carbonated beverages
- Milk
- Ice cream
- High-fiber cereal
- Whole grain bread
- Beer
- Cabbage
- Artichokes
Eliminating problem foods for a period may help you overcome burping while getting accustomed to the diet. Then slowly reintroduce them to see if your body can better tolerate them.
When to See Your Doctor
Occasional increased burping is normal at the start of weight loss due to the digestive changes. But at times it signals a more serious issue requiring medical attention:
- Burping is severe and persistent
- Burping is accompanied by pain
- You experience vomiting
- Burping causes discomfort swallowing food
- You have unintentional weight loss
- You notice blood in your stool
See your doctor if burping symptoms concern you or affect your ability to eat normally. They can check for underlying conditions like gastroparesis, peptic ulcers, gallstones, or gastroesophageal reflux disease.
When Does Burping While Losing Weight Go Away?
It typically takes your body 2-4 weeks to adapt to dietary changes that affect burping. You’ll usually see a gradual improvement over this time. How long it takes depends on factors like:
- How restrictive your diet is
- How different your new diet is compared to your old one
- Any underlying conditions you have
- Your individual gut microbiome
- Use of probiotics or digestive enzymes
As the healthy bacteria in your colon adjust to your new regimen, bloating and burping should taper off. Pay attention to triggers to help the process along. With patience and care, your digestion will recalibrate.
Tips for Coping With Increased Burping During Weight Loss
While you wait for your burping to resolve, these tips can help you manage:
- Avoid carbonated drinks and beer which can make burping worse.
- Slow down, chew thoroughly, and don’t gulp food.
- Skip hard-to-digest foods that trigger symptoms.
- Take probiotics to help balance your gut flora.
- Use Gas-X or activated charcoal capsules to reduce gas.
- Apply a hot water bottle or heating pad to your stomach for relief.
- Get light exercise after meals to expel excess gas.
- Avoid chewing gum which causes you to swallow air.
- Eat smaller, more frequent meals to reduce bloating.
Be patient with yourself and your body. This side effect of weight loss will resolve. Focus on the amazing progress you’re making toward better health!
The Bottom Line
Increased burping and gas are common complaints when starting a new weight loss diet. It’s the result of your digestive system adapting to changes in food intake, gut bacteria, enzymes, and stress levels. While frustrating, try to ride it out! Adjust your diet to reduce triggers. Stay hydrated, exercise, and consider supplements if needed. Within a few weeks, the burping should diminish and your body acclimate to your healthier new regime.
| Food | Reason for Causing Burping |
|---|---|
| Beans | High fiber content |
| Broccoli | High fiber, contains fructans |
| Asparagus | High fiber, ferments in the gut |
| Onions | Contains fructans |
| Apples | Contains sorbitol |
| Carbonated drinks | The carbonation contains gas |
| Milk | Lactose can ferment in some people |
| Cereal | High fiber content |
| Whole grains | High fiber content |
| Cabbage | Contains fructans |
As you can see from the table, many healthy foods that are emphasized in weight loss diets contain compounds like fiber, fructans, and sorbitol that can lead to bloating and burping when consumed in larger amounts. Over time, your body adjusts and the gas-producing effects are minimized.
Example Meal Plan for Reducing Burping During Weight Loss
To get your weight loss journey off to a comfortable start, try basing your meals off these burp-friendly foods:
Breakfast
- Scrambled eggs
- Avocado toast on white bread
- Banana
- Herbal tea
Lunch
- Turkey sandwich with lettuce and tomato on white bread
- Veggie soup
- Melon
- Sparkling water
Dinner
- Baked chicken
- Quinoa
- Steamed carrots
- Greek yogurt
This sample menu avoids gassy vegetables, emphasizes low fiber grains over whole grains, and incorporates lean proteins and fruit. Tailor it to your own needs!
Supplements to Reduce Burping When Losing Weight
These natural supplements may also help diminish burping and gas when starting a weight loss plan:
- Probiotics – Promote healthy gut flora. Look for broad spectrum blends.
- Digestive Enzymes – Help properly break down problem foods. Try ones with alpha-galactosidase.
- Ginger – Calms gastrointestinal distress and reduces bloating.
- Peppermint – Soothes intestinal gas production and relaxes gastrointestinal muscles.
- Apple Cider Vinegar – Contains enzymes to boost digestion and acid to kill bad gut bacteria.
Always follow recommended dosages. Reduce intake if any supplements cause discomfort. And check with your doctor about potential interactions with medications.
When to See a Doctor
While transient increased burping when losing weight is normal, persistent severe symptoms warrant medical evaluation. See your doctor if you experience:
- Frequent loud burping
- Burping that interferes with sleep or work
- Burping along with abdominal pain or burning
- Unintentional weight loss
- Difficulty swallowing
- Blood in vomit or stool
These may indicate underlying conditions like acid reflux, peptic ulcer disease, diabetes, or gastroparesis. It’s important to rule these out.
The Key is Patience
Adjusting to dietary changes when losing weight often leads to increased burping and gas. But with care and patience, your body does acclimate. Avoid foods that seem to provoke symptoms. Stay hydrated and active. Consider supplements that support digestion. And be mindful of how you eat. In time, as your gut flora balance out, the embarrassing burps do diminish. Stick with your weight loss plan and stay focused on your goals!
