You’ve finally made the decision to eat more healthily - adding more vegetables to your meals, upping your water intake, maybe even cutting out some processed snacks. But instead of feeling lighter and more energised, you’re feeling... bloated?
You’re not alone.
This is a surprisingly common experience, and the good news is: it doesn’t mean healthy eating isn’t right for you. It just means your body might need a little time and support to adjust. Here’s why that bloating might be happening and what you can do to ease it.
Your gut might be playing catch-up
If your new diet includes a lot more fibre - especially from vegetables, whole grains, or legumes - that can be a big change for your digestive system.
Fibre is fantastic for gut health, but if your gut bacteria aren’t used to it yet, an overload can lead to gas and bloating. In fact, studies show that when people switch to high-fiber diets, bloating can increase from 18% to over 30%, highlighting just how important it is to build up gradually.
It’s a bit like going from no exercise to running a marathon overnight. Instead, try slowly increasing your fibre intake over a few weeks. This gives your microbiome time to adapt, helping prevent that uncomfortable bloated feeling.
Likewise, drinking more water is a great habit, but flooding your system all at once can make things feel a little sloshy. Sip consistently throughout the day, and let your body ease into the change.
Raw veggies can be harder to digest
Salads and crudités may look like the healthiest option, but raw vegetables can be tough on your digestive system - especially in large quantities.
That’s because raw produce requires more work to break down. For sensitive stomachs, this can lead to bloating, cramping, or discomfort. Lightly steaming, roasting, or sautéing your vegetables can make a huge difference. Not only does it make them easier to digest, but it can also help your body better absorb certain nutrients.
Stress slows digestion
Even when your intentions are good, rushing through meals or stressing over your food choices can take a toll on your gut.
Stress activates the "fight or flight" response in the nervous system - which slows down digestion. That means even a healthy meal can sit heavily in your stomach if your body is stuck in stress mode.
Try taking a few deep breaths before eating, chewing slowly, and giving yourself a few calm moments to enjoy your meal. These small changes can have a big impact on how your body digests food.
Some healthy foods are high in FODMAPs
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) are types of carbohydrates found in many nutritious foods. But for people with sensitive guts, they can trigger bloating, gas, and discomfort.
Some common high-FODMAP foods include:
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Garlic and onions
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Apples and pears
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Chickpeas and lentils
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Cashews and pistachios
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Oats and wheat
That doesn’t mean you need to cut these foods out completely. But if you’re suddenly eating more of them, it might be worth paying attention to how your body responds—and adjusting the amounts or timing to suit your gut.
If you’re not sure which specific foods could be behind your symptoms, a Body Sensitivity Test can give you personalised insights into how your body reacts to hundreds of common foods - including many high-FODMAP ingredients.
So, what should you do?
Healthy eating isn’t supposed to feel uncomfortable. If you’re noticing more bloating after making positive changes, it doesn’t mean you're doing something wrong, it just means your body might need a little support.
Here are some gentle reminders:
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Increase fibre and water gradually
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Cook your veggies to make them easier to digest
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Eat slowly and calmly whenever you can
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Be mindful of high-FODMAP foods if your gut is sensitive
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And above all - listen to your body, not just the latest health trend
Because the goal isn’t just to “eat clean” it’s to feel good.
Want to understand what your gut is reacting to?
If you’re still feeling bloated - even after making smart changes - it might not just be fibre or FODMAPs. Sometimes, your body is reacting to specific foods in ways you don’t expect.
Our Body Sensitivity Test can help uncover which foods and ingredients your body may be struggling to process. With results covering hundreds of items, plus personalised guidance, you’ll get clearer answers. So you can start making changes that actually work for your body.
👉 Take the test today and start feeling better from the inside out.
