I did keto for 6 months a few years back. When I cheated the first time in month 4 with chicken and waffles… I had the same reaction. My dietician said it was a reaction to the gluten. The good news was in about 24 hours I felt less gassy but still kinda slow and eh.. and in 48 hours I felt back to my light, happier keto self.
It made me not want to cheat again anytime soon and when I came off keto at my goal weight I avoided gluten for months! 😂
Your gut microbiome can change given enough time. The food we eat will support what ever gut flora we’ve got going on. I suspect your microbiome is changing relative to your eating cycle and likely some of it has sloughed off. This also sounds like you are becoming lactose intolerant behind these changes or life and aging changes in general, could just be a convergence of body changes.
Not being judgemental, but this was more than a waffle once in a blue moon. My gut is now very sensitive to wheat and sugar. I eat it in small amounts, but anymore than that provokes a bowel tsunami. Sometimes it is worth it, usually not.
I prefer to call it a choice with consequences. IF has taught me to male better choices, but sometimes I cant/won’t. I deal with the predictable outcome. I wanted some bread the other day, really bad. Unfortunately followed by a 12 hour night shift. Spent a lot of time in empty rooms blowing impressive volcano farts. The bread was good tho.