The Truth about Bloating in Recovery

Posted on by beautybeyondbones

Alright, truth time.

There’s an elephant in the room, and it has to do with refeeding in recovery. And that, my friends, is bloating.

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This is an uncomfortable topic to talk about, because it has to do with body image. During recovery, we’re working on accepting our new body and learning to love it. We’re overcoming body dysmorphia, and #realtalk: we’re working on weight restoration.

Frankly, bloating makes progress in those departments rather difficult.

My biggest fear during weight restoration was that I was going to wake up one morning and just be massive. I was afraid that my body would just balloon out of control. There was so much anxiety about that allusive “weight range.”  I journaled about it a lot:

I am nervous and weary of how my body will be at the end of my stay [at inpatient]. I am scared that if it changes to a point beyond where I am comfortable, that when I get home I will be depressed and unhappy. Lord, please give me the strength, courage and endurance to get through today. I know You will protect me from anything that scares me.

So let’s have some #realtalk about bloating. Spoiler alert: it happens in recovery.

During your eating disorder, you’ve been in a state of starvation. Your body has been feeding off of its own muscles. That’s why you become skeletal: because your muscles are literally deteriorating in order to keep you alive. But here’s what we so often forget: your organs are muscles too. So they deteriorate and shut down too — all in an effort to keep you alive. That’s why your menstrual cycle stops – because your reproductive organs have failed. You’re cold all the time because your circulatory system is shutting down. You can’t sleep because the adrenal and hormonal levels are off, because they’re shutting down. Your digestive system and metabolism as slowed to a halt. Your organs are literally wasting away, day by day, to keep you alive. And that’s why girls die from anorexia: because your heart is a muscle too, and it shuts down. Let that sink in: 1 in 10 people die from eating disorders. It’s nothing to joke about.

But what does all this have to do with bloating?

Well, since your body has been in a state of starvation during your eating disorder, it doesn’t trust you to nourish it. So, when you finally do begin to feed it again, it still thinks you’re going to deprive it in the future. So it holds onto the nutrients. Just think of a cave man, or a prehistoric animal: they would stock up when they could, because they never knew when a famine would hit, or they’d have to hibernate for the winter. That’s what your body is doing. It just thinks that it’s a temporary “feast” period, and that it should hold on to all those nutrients because you’re heading into another famine.

So in an act of self-preservation, your body insulates the most vital organs first, again, in an effort to keep you alive. And where, might you ask, are those vital organs? Around the trunk of your body: your heart, your lungs, your liver, etc. So it initially stores the nutrients around your midsection.

Before you start panicking, “Oh goodness, it’s true. My worst fear is actually a reality. I’m going to get fat!”

PAUSE. Breathe.

NO. YOU’RE. NOT.

After a few weeks of getting consistent calories and adequate rest and restoration, your body will begin to trust you again to nourish it. Then, it will redistribute evenly. You will fill out beautifully, and in all the right places. I promise. 🙂

But here’s the kicker: In order to “beat the bloat,” you have to keep eating. You have to keep nourishing your body with adequate nutrients and sufficient calories consistently, or you body will stay in that starvation mode, and hold on to every nutrient that you consume.

This is very hard for a lot of girls in recovery, and is the moment where the “rubber meets the road,” and your recovery is tested. Your perseverance and will to fight are tested. Will you keep going or will you fall back into old ED habits because of poor body image? Will you continue to banish ED to the fires of hell, or will you let him creep into your mind because you are scared of a temporary bloating phase?

This is where the true warriors rise to the top.

This is where you become gold, refined by fire.

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Finally, I’ll leave you with a few tips that I found helpful dealing with my bloating during recovery.

  • Wear loose, comfortable clothing. This really goes without saying, but tight clothing is very triggering in recovery. Stick with clothes that give you room to breathe. Yoga pants, hoodies, t-shirts. The stretchier the better.
  • Avoid the mirrors. Again, this is something that is intuitive, but scrutinizing your body in the mirror is not going to make the process any easier. In fact, just the opposite. Your body is blooming into the woman you’re meant to be. Trust the process. Learn to love yourself.
  • Take a gentle walk. This can be tricky, as a lot of women and girls abuse exercise as a way to purge calories, but I’m not talking about a power walk here. I’m talking about a gentle stroll — Something that will help to take your mind off of a bloated and triggering tummy. Talk a walk in your backyard and take pictures of flowers. Take a stroll through the park and look up the different plants on your phone as you mosey along. Be outside. Surround yourself in the beauty that God created. Remember that you’re also His creation, and are covered in His fingerprints:)
  • Drink water! Another aspect of bloating is that your body is holding onto excess water, otherwise known as edema. It’s counterintuitive, but the more water you drink, the less your body will hold on to.
  • Be with supportive people. It is so important to surround yourself with supportive people. In your recovery, you need people by your side who lift you up and support you in your recovery, not bring you down. 
  • Dwell on the Truth. Lastly and most importantly, keep your mind focused on the Truth. Otherwise, ED will find a way back into your head, and this time he’ll bring 7 friends with him. So remain centered on the Truth. These were some thoughts I found to be helpful in recovery.

Hang in there, sweet girl. Bloating comes with the territory, and is only temporary. You’re doing the right thing: you’re sticking with recovery, nourishing your body, and learning to love yourself. The bloating will pass. Keep doing the right thing. One day at a time. One meal at a time.

I believe in you.

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649 thoughts on “The Truth about Bloating in Recovery”

  1. Reblogged this on JB Group Fitness Blog and commented:
    At JB Group Fitness we like to ENJOY getting in shape through fun exercises. Although exercise is important, proper nutrition is a vital part of the equation. The blog post shared here is a beautifully written piece that has an excellent explanation of what the body goes through when we do not get the nutrients our body needs, and the difficulties that our body (and emotions) go through to recover from these circumstances. In order to perform at its best, our bodies need nourishment. Only with proper nourishment and love, can we move forward and reach for new goals.

    Liked by 1 person

    1. Very interesting and true. Our body also seeks a homiostates level. “What it is use to” being aware is half the battle and leading to except and enjoy yourself is key to development.

      Like

  2. Hey thank for the informative article, it’s really reassuring since I’m about two months into recovery and bloating and elephantine looking body has been bothering me so so so much every single day, until a point I even wish I have not started with my recovery. I’ve always been a tiny person even before I got stupidly anorexic. This stage has been more difficult than ever. Would you mind if I ask whether you have any idea how long the bloating will last and how long does it take to completely go away. I have been eating pretty well constantly despite some regretful thoughts on starting the recovery process. Your reply and help will be greatly appreciated! Thank you!

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    1. Hi Serena! Thanks for reaching out. First of all, I’m so happy for you that you’ve embraced recovery. That’s amazing. This is YOUR life and I’m cheering for you that you’ve reclaimed it! You know, it’s hard to say how long the bloating will last. Every body is different. For me, I think it took about 3 months 😬 I’m sorry it that’s not what you want to hear :/ but hang in there. You’re doing the right thing. I believe in you love. You’re a warrior and I couldn’t be more proud of you. What you’re doing is hard. You’re a freaking rock star xox

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      1. Hi, thankyou for your super nice write up about the truth about bloating, of course here I was at google experiencing the bloat, I am at those early stages of recovery, on my own this time with supportive people around me and in my life. Seems to be working, not always smooth sailing. I am learning to love my real beauty instead of idolizing those bones. Thank you for your website, I am yet to explore more of your advice and speck with you sometime. I am 32 female from Nelson, New Zealand. Currently live in Picton NZ. My name is Amy.

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      2. Hi Amy! Thank you so much for this response. I’m so glad you’ve embraced the freedom of recovery! So awesome. You’re a freakin warrior and deserve it☺️ yeah, the bloating phase is a thorn in your side during the recovery process but hang in there. It gets better! Sending so much love and hugs and prayers! Xoxooxx

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  3. hank for the informative article, it’s really reassuring since I’m about two months into recovery and bloating and elephantine looking body has been bothering me so so so much every single day, until a point I even wish I have not started with my recovery. I’ve always been a tiny person even before I got stupidly anorexic. This stage has been more difficult than ever. Would you mind if I ask whether you have any idea how long the bloating will last and how long does it take to completely go away. I have been eating pretty well constantly despite some regretful thoughts on starting the recovery process. Your reply and help will be greatly appreciated! Thank you!

    Like

    1. Hi Serena! I’m sorry to just now be getting back to you! For whatever reason, WP filtered this into my spam folder!! But I’m so sorry you’re experiencing bloating. Hang in there. For me the bloating lasted several weeks. But with consistent and adequate caloric intake, the bloating does get better. I’m so proud of you for taking the steps to freedom. You’re a warrior and i believe in you. hugs and love xox

      Like

  5. Hi Amy, I just wanted to respond to your post. As a dietitian working with clients with disordered eating, I agree that bloating is really common. The bloating is caused by gas production by the bacteria in the colon (large intestine). When you have been severely restricting what you eat for a prolonged period of time, it affects the balance of the bacteria. When you start nourishing your body there are more gas producing bacteria which feed off some foods, causing the excess gas. There are a number of particular foods that can make the bloating worse. It is possible to reduce bloating by choosing particular foods, but obviously this needs to be done very carefully and cautiously with anyone in recovery. Sarah X

    Liked by 2 people

    1. Thanks for this insight Sarah! I appreciate you taking the time to respond 🙂 sending love and hugs! ((And my name is not actually Amy…😬😬 I’m staying anonymous, at least for now ☺️☺️☺️)) have w great day!! Xoxo

      Liked by 2 people

    2. Hi Sarah,

      I’m just recently into recovery again but the bloating is worse than ever. Do you have some suggestions of food to avoid or to eat more of to help? I know I shouldn’t “avoid” any certain foods, but just during the bloating phase?

      Thanks!

      Meghan

      Like

  6. Thanks for sharing. Very informative article, and it explainns where I almost found myself when I was losing weight because of anemia as a result of heavy menstruation. I started to recover with iron supplements and a diet to gain weight.

    Like

  7. Reblogged this on healthtidbits and commented:
    Although I have never had an eating disorder, I have however had bad body image before, and thought I was fat. So often we can become obsessive to the point of becoming ill. For those who are recovering, I found this piece incredibly beautiful in that it encourages people to love themselves and their bodies, and it gives valuable advise to those who were ill and are going through the recovery phase.

    Liked by 1 person

  8. This is a beautiful article. I want to encourage people to be as healthy as they can be and to love themselves. I have reblogged it on my blog as it not only helps those in recovery, but reminds all of us to love our bodies. I hope you don’t mind. Thank you for writing this 🙂

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  9. This the truth. After years of on again off again recovery I still get bloated after a large meal but I know that tomorrow morning I’ll wake up and look like I did earlier today because you CANT get fat overnight. And besids your nutritionists pick a weight range so it is physically IMPOSSIBLE for you to get fat. Just keep on fighting.

    Liked by 1 person

  10. I’m thankful for the reminder that there are people out there with problems I’ve never even thought about. I have problems, but so do others. In my case, it’s depression. And to what is depression often linked? Self image. So, here’s what I’ve learned by reading your post: We all have problems, and they may all be different, but we are not THAT different. God bless you as you continue on the journey to full recovery.

    Liked by 1 person

    1. Hi friend. Oh my gosh I’m so glad. It seriously brings my heart so much joy to know that this resonated with you and was a little bit of help. Stay strong warrior. Know that I believe in you and your strength and courage. And know that you’re in my thoughts and prayers. You can do this. ❤️❤️❤️❤️❤️

      Liked by 2 people

  14. I’ve been in recovery for bulimia and anorexia for 2 months now, and perhaps this article is the ONLY thing that reassured me that I am still normal, that all this bloating, indigestion and gas is normal and temporary. This is a beautiful article and I truly appreciate you writing it. You have no idea how much it means to us in recovery. I do however have some concerns if you don’t mind. Is bloating still normal even though I’ve been eating consistently for 2 months? Also, is it normal to ALWAYS be bloated, as in even when I first wake up in the morning? The bloat is just always there. I’ve not had a flat stomach for 2 months now which makes me go into a frenzy that it will constantly be there. I just want it to go away.

    Liked by 1 person

  18. I am enjoying reading your posts. Very commendable how you have explained the fears and how the body responds to being nurtured once again. You are a great example to others to follow and you were supported by God. God helps all to restore their lives. Blessings to you and all you help along the way.

    Liked by 1 person

  20. This is an excellent post. It so important for people to talk about their fears without feeling judged. You are helping a lot of people! Keep it up. And thank you for liking my post “Could it be Me?” I am new out at blogging so i appreciate the support. xoxo

    Liked by 1 person

  21. As one who has never had a problem with self-image*, I can still very much relate to this. It should be read by all, those afflicted and caregivers, and innocent bystanders.

    * I believe there’s only one opinion of me that matters … and that’s my own. (As defined by me, on my own terms, against my own standards. Think it’s easy? Take a look at my Gravatar—that’s actually an old passport photo …)

    Liked by 1 person

  22. I’m not exaggerating, I’ve been bloated for a over a week now and feeling pretty upset about it. In one of my psychology courses, my professor had said that when you’re stressed, your body thinks its in danger, so it holds on to all the calories it gets. She talked about how it was an evolutionary process that was meant to help us survive (so the purpose of anxiety was to save us in life/death situations, unfortunately that is not the case with most of us) and that meant that anything we ate would make us instantly fatter! That truth frightened me, but reading this article made me feel at such ease. Thank you thank you! It’s so nice to know that the way to get rid of me growing is to continue to eat well and healthy.
    Much love for this blog.

    Liked by 1 person

    1. Hi Fatimah, thank you so much for sharing this. I’m sorry that you’re experiencing bloating. I know how discouraging that can be. But you’re wh absolutely right-hang in there. Continuing to nourish yourself is the key to get through it. I believe in you love xox

      Liked by 1 person

  24. I started recovery5 months ago with my pcp he put me on a diet of5 small meals a day breakfast strawberry pop tartYes he let me keep the pop tart snack 3pieces of dried fruit lunch a big size dish of yogartfresh vanilla fresh fruit and granola snack fiber one 90calorie bar supper smaller portion of family dinner snack 12 plain almonds and 3pieces dried fruit then I do 25po laps I have gained 25 pounds all over but a large fat jelly belly I am 55 I was always 99pounds but pcp and me have agreed on 105,why am I gaining so much weight still I am desparate and did not want to relapse and even had desparate moments where I just want to cut it off HELP!!

    Liked by 1 person

    1. Hi Rebecca. Thank you for sharing this. I just want to encourage you to keep going. I know it is scary to get to the target range but there really is so much freedom and life to be had in recovery. I know the temptation to deviate from your dietitian’s meal plan, but just keep doing the next right thing. One meal at a time. You CAN do this. You CAN reclaim your life. You are worth it. I believe in you. Hugs and love xox

      Liked by 1 person

  25. Very good blog! I must say, I greatly appreciate coming on here and seeing what you have to say… as someone who has come through an eating disorder as well I must say: you are very insightful ❤

    Liked by 1 person

  26. Hi, God bless you for your good works. I just wanted to know if it is normal to still have digestive problems 2 years into recovery. Thanks.

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  27. You have such courage to have faced your affliction and worked your way through recovery. Keep it up! I recently read a wonderful book by shame researcher Brene Brown called “I Thought It Was Just Me” about women’s shame issues, a prominent one being body image. Her goal is to teach women (and men) to develop resilience to shame by having the courage to tell their story, having compassion for themselves, and connecting to empathetic listeners and friends. An excellent read that you might enjoy. Keep up the good work!

    Liked by 1 person

  28. Great article – and so true! Having just finished a 21-day water fast a week ago, I’m going through that period of feeling bloated right now. Believe me, I don’t feel like eating because of the feeling of internal bloating – but I know I have to. One thing I’ve found which can help is to do gentle aerobic exercise like a little running. Physically it doesn’t feel particularly good, but it does help the nutrients to get out from the core of the body to nourish the muscles as well.

    Like

  37. I’m starting to think that I might be in recovery too, although it’s not so easy to tell, because I was never anorexic or bulimic. But after my weight loss in 2009, I stopped mensurating, I’m always cold, and even though I eat almost everything I want, it’s been a slow process, but i still feel so guilty after words. Mentality, I haven’t fully recovered. I’m not exactly sure what I should do now. But I’m glad I came across this post and your blog!

    Liked by 1 person

    1. Hi Rafia, thank you for sharing this. Yes, there are so many different faces of ED that don’t necessarily fit into a definite category. I’m glad you’re journeying towards full recovery. Thanks for stopping by. Feel free to email me too:) Hugs and love xox

      Liked by 1 person

  41. Hi, Just a quick thank you as a regular reader of my postings

    Came across a quote (By Ralph Noyes) the other day that reminded me of you in particular, but also of all we other mortals who each have his/her own battles (perhaps wrong word?) to challenge them. Here it is: ‘ We are a haunted species. The spectres are among us. They continue to come. They rattle their chains. Yet it is ourselves who have chained them’.

    A good deal of truth in that quote.

    Keep on fighting! Break the chain. You are actually much stronger than you perhaps consider yourself to be.

    Warmest regards
    John

    Liked by 1 person

  42. Almost every night, especially in summer, I have this debate with myself before enjoying ice cream. Will it make my stomach stick out too much? Do I care? Will a prospective partner care? Should I care if she cares? Do I care if she’s plump? Do I need the fat in my body for health and maybe psychological reasons (dairy products are chemically calming)? And so it goes… 🙂

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  45. Your posts really hit home with me. I was an anorexic long before I ever heard of Ed. When my middle child was 20 she also suffered with it. Even when I told her what she was doing to her body she ignored me. It took her collapsing at work and becoming unconsciense to realize she needed to do something. Just like a recovering alcoholic someone who has had an eating disorder will from time to time wonder “why did I eat that? ” I guess it comes with the territory but over time it will become less of a worry. I have found out for myself that I just try to eat healthy and avoid foods that make me bloat which a usually some of my favorite veggies. I stil eat them occazsionaly. I live in sweat pants and elastic but then I am 58 years old Keep doing what you are doing and I will keep reading.

    Liked by 1 person

    1. Hey again friend. I’m so sorry that Ed is the common denominator of our pasts, but I’m so glad that we’re both living in freedom now. You’re right-we’ve gotta just keep on keepin on ❤️ sending the biggest hugs xox

      Liked by 2 people

  47. Thank you for sharing this information with us in such an honest way!

    It’s been close to 30 years since I went into self recovery! (I was twenty pounds under weight.) I turned my inner self talk life around before I became pregnant and now my daughter is 29!

    I haven’t owned a scale in all those years! I still avoid owning one! That was the one thing which I obsessed over: the numbers, my weight!

    I learned to focus on healthy habits! I still try to keep that as my primary goal!

    Sending love out to everyone who is struggling! You are worthy! You are stronger than you know! You deserve to be healthy!

    Peace, Tamara

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  49. You have a great blog. Thank you for writing it. I can see that it’s helpful for many people. I believe it comes down to loving your body. It’s too fat, it’s too thin, it’s not attractive enough, it doesn’t work right, etc. Will it serve you better if you reject it? Love God and love your body.

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  50. Great post, my friend, Remember …
    “And the Lord shall guide you continually, and satisfy your soul in drought, and make fat your bones: and you shalt be like a watered garden, and like a spring of water, whose waters fail not.” – Isaiah 58:11

    “The light of the eyes rejoices the heart: and a good report makes the bones fat.”
    – Proverbs 15:30

    Your friend,
    Prince Handley
    http://www.realmiracles.org
    Twitter/princehandley
    http://www.hmpodcast.wordpress.com

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