How to Cope with Bloating During Anorexia Recovery
Bloating is a common and often distressing part of anorexia nervosa recovery, leaving many wondering why it happens and how to cope. If you’ve been dealing with uncomfortable digestive symptoms as you work toward healing your relationship with food, know that you’re not alone—and there are ways to find relief.
In this blog, we’ll explore what causes bloating during recovery, practical strategies to manage it, and other digestive challenges that may arise along the way. Whether you’re in recovery or supporting someone who is, this guide is here to offer helpful insights and compassionate tips to navigate this stage of healing.
What is bloating?
Bloating is a term often used to describe a range of uncomfortable sensations in the abdomen, including gas, swelling, water retention, or the feeling that your stomach is sticking out (also known as abdominal distention). It usually happens when gas builds up in the gastrointestinal (GI) tract, leading to distention or swelling.
For those in eating disorder recovery, bloating can feel especially overwhelming, as your body adjusts to new eating patterns. While it can be triggered by factors like eating quickly or eating too much, food intolerances, conditions like IBS, or hormonal changes, bloating is usually temporary and resolves on its own. However, if it becomes persistent or severe, it’s important to seek guidance from a healthcare provider to ensure there’s no underlying medical issue.
Causes of bloating during eating disorder recovery
Bloating during eating disorder recovery can feel uncomfortable and, let’s be honest, really annoying. The good news? It’s a totally normal part of the healing process. In fact, it’s often a symptom of the eating disorder itself. As your body works to rebuild and repair, your digestive system may need time to catch up. Here are some common reasons why bloating happens and why it’s not forever:
Delayed Gastric Emptying (Gastroparesis)
When your body has been used to not getting enough food, it slows down digestion to conserve energy. This means food can hang out in your stomach and intestines longer than usual, making you feel fuller or bloated. It’s also why you might notice more gas—food that sits longer has more time to ferment, and that’s just how digestion works.
Muscle Weakness from Malnutrition
Malnutrition doesn’t just impact your energy levels—it can also weaken the muscles in your digestive tract. This can slow things down even more, leading to that familiar bloated feeling.
History of Laxative Misuse
Overuse or abuse of laxatives can damage the nerves in your gut over time, causing long-term constipation and a dependency on these substances. This can lead to persistent bloating as your digestive system works to rebuild normal function.
Eating Too Much Fiber
Fiber is great for your body, but if you’re eating lots of high-fiber foods without enough calories or fats, it can cause gas, cramping, and, yep, bloating. Balance is key as your body adjusts to eating more regularly.
Medication Side Effects
Certain medications, like those prescribed for anxiety or depression, can impact digestion and lead to bloating or constipation. If this is happening, consult with your healthcare provider before changing your medication regimen.
Irregular Eating Patterns
Disordered eating often comes with irregular eating habits—skipping meals, following strict food rules, or eating very little for long periods of time. These behaviors can disrupt your digestion and lead to bloating, especially as your body adjusts to more consistent eating during recovery.
How to Cope with bloating in anorexia recovery
Bloating during recovery isn’t forever, and it’s a sign that your body is working hard to heal. Here are some strategies to help you manage bloating while staying on the path to recovery:
Choose Lower-Fiber Foods (for now!)
Wait, what? Isn’t fiber supposed to be great for digestion? Absolutely, but during recovery, high-fiber foods can sometimes contribute to excess gas and bloating. Opting for refined grains (white rice, white bread) and temporarily cutting back on fruits and vegetables can help reduce bloating. Once your digestion adjusts, you can slowly reintroduce more fiber-rich foods into your meals. However, if constipation is causing bloating, slowly introducing more fiber can help.
Stick to a Regular Eating Schedule
Consistency is key! Eating meals and snacks at regular intervals helps your gut adjust to the routine and keeps your digestive system moving. Over time, this will reduce the fermentation that leads to gas and bloating. Think of it as training your digestive system to trust that food is coming regularly.
Check in with Your Doctor
If you’re taking medications as part of your recovery, speak with your doctor about any bloating concerns. Some medications, like tricyclic antidepressants, can contribute to gastrointestinal discomfort. Your doctor might recommend alternatives. Always consult your medical team before making changes.
Distract Yourself
When bloating feels overwhelming, distraction can be a lifesaver. Plan an enjoyable activity for right after meals to keep your mind focused on something else. Some ideas include:
Reading a favorite book
Listening to music, podcasts, or audiobooks
Watching your go-to comfort show
Crafting or coloring
Taking a short walk with your dog
Calling a loved one for a chat
Give it Time
Recovery takes time, and so does resolving bloating. As your body heals and establishes consistent nourishment, bloating will lessen. Be patient and kind to yourself as you navigate this journey!
Other Digestive Issues Associated With Eating Disorders
Bloating isn’t the only digestive challenge that can arise during an eating disorder or recovery journey. Our digestive system is deeply impacted by disordered eating patterns, and it’s not uncommon to experience a range of symptoms as the body heals and adapts. Here are a few other digestive issues that may come up and what might be behind them:
Constipation: Constipation often stems from slowed gut motility caused by malnutrition. When the body doesn’t receive enough calories, it prioritizes vital functions and slows down less urgent processes like digestion. Laxative use or abuse can also damage the gut’s nerves over time, leading to long-term constipation.
Diarrhea: On the flip side, diarrhea can occur as the gut adjusts to new foods or a more consistent meal pattern. The reintroduction of certain fats, fibers, or previously restricted foods can sometimes overwhelm the digestive system at first. Gradually reintroducing foods and working closely with a dietitian can help ease these symptoms.
Acid reflux or heartburn: When the digestive process slows down, food can sit in the stomach longer, increasing the likelihood of acid reflux. This can cause that familiar burning sensation in the chest or throat. While uncomfortable, this symptom typically improves as the body begins to trust a consistent intake of food.
Gas and cramping: Gas and cramping are common during recovery due to changes in gut bacteria, delayed digestion, or reintroducing foods that haven’t been consumed in a while. These symptoms are usually temporary and can improve with a balanced diet and adequate hydration.
Feeling full quickly: Gastroparesis, or delayed stomach emptying, can make you feel uncomfortably full after eating just a small amount.
Ready to start your recovery journey?
Taking the first step towards recovery can feel overwhelming, but it’s also the most courageous move you can make. If you’re struggling with symptoms related to anorexia—like bloating or other digestive issues—you don’t have to face it alone. These challenges are part of the process, and with the right support, you can return to a sense of normal and rebuild your relationship with food and your body.
At Enhance Nutrition, we are passionate about helping individuals recover from anorexia and develop a recovery plan that is sustainable, compassionate, and personalized to your unique needs. Whether you’re learning to cope with bloating, navigating the recovery process, or ready to focus on healing, we’re here to support you every step of the way.
Let’s create a recovery plan that works for you and helps you take back your life. Click here to schedule an appointment with one of our experienced dietitians today and start your recovery journey with confidence.