Healthy Food, Unhappy Gut? It’s Not Just What You Eat
Healthy Food, Unhappy Gut?
It’s Not Just What You Eat
So you’ve swapped the drive-thru for brown rice and broccolini, you’re meal-prepping like a nutrition goddess, and your macros? On point.
You’re doing the thing, the overnight oats, the Greek yoghurt, the protein smoothies, the “just a few almonds” instead of a chocolate bar.
You’re practically a walking health blog.
And yet… your gut is still throwing tantrums like a toddler denied a snack.
Bloated. Gassy. Puffy.
Uncomfortable in jeans.
Despite all your saintly food choices.
And it’s confusing, right? You’re doing everything you were told would help. You’ve ditched the junk.
You're nourishing your body. You even started liking the taste of greens (sort of).
So why are you still waddling around like you swallowed a balloon?
Let me break it to you gently: healthy food isn’t always gut-friendly right away, especially if you’ve done a full lifestyle 180 and your digestion is still catching up.
Let’s unpack the real reasons your gut might be unhappy, even when your diet looks “perfect” on paper.
1. Too Much Fibre, Too Quickly
You know what your gut doesn’t love?
A fibre ambush.
You go from eating toast and cheese to eating oats, lentils, chickpeas, kale, chia seeds, and seven different vegetables in one day, and suddenly your gut microbiome is in full-blown panic mode.
Your gut bacteria need time to adapt to all that extra fibre.
It’s like throwing a surprise party for someone who hates surprises, chaos, confusion, and probably some explosive outcomes.
Start slow. Add high-fibre foods gradually, and give your gut a chance to build up the digestive enzymes and bacteria it needs to handle the load. And yes, that applies even if you’re eating "good" carbs.
2. Not Enough Water
Fibre is like a sponge.
Without enough water, it just sits there, expanding and clogging up the works.
Constipation, pressure, bloating, the whole charming package.
Think of it like trying to wash a giant salad down with a single sip of water. It’s not going anywhere fast.
Aim for at least 2–3 litres a day, and even more if you’re exercising regularly or live in a hot climate.
Your intestines will thank you.
3. Eating Too Fast
If your lunch is gone in three minutes flat, chances are you’re not just eating, you’re inhaling.
That means air gets swallowed along with your food, and air = gas = bloating.
Plus, digestion starts in the mouth.
If you're not chewing properly, your stomach has to work overtime trying to break everything down. It's like handing in a group project full of typos and expecting an A+.
Slow. It. Down. Sit, breathe, chew your food.
Put your phone down for five minutes, I promise the internet will still be there when you’re done.
4. Chewing Gum or Drinking Through a Straw
These sneaky little habits might seem innocent, but they introduce air into the digestive system just like speed eating does.
If you’re constantly chewing gum or sipping your iced matcha through a straw all day, don’t be surprised if you’re bloated by dinner. Not to mention, a lot of gum contains artificial sweeteners (more on that below).
5. Overdoing Protein Powders
Now don’t get me wrong, I love protein. You need it to recover, build muscle, and stay full.
But not all protein powders are created equal. Many of them contain sugar alcohols, cheap whey concentrates, thickeners like xanthan gum, and artificial flavours that can wreak havoc on sensitive guts.
Some of you are downing 2-3 protein shakes a day and wondering why you feel like a balloon animal.
This is exactly why I made my High Protein Meal Prep Cookbook, to help you hit your protein goals with actual food. Real ingredients. Minimal bloat.
Delicious, easy meals that won’t have your digestive system begging for mercy.
6. Too Many Artificial Sweeteners
You know those “guilt-free” snacks with zero sugar but somehow still taste like cake?
Yeah, that magic comes from sugar alcohols like sorbitol, mannitol, and xylitol, which can cause fermentation in the colon if you have a sensitive gut.
TL;DR: they go in sweet, and come out… badly.
Even natural sweeteners like stevia or monk fruit can cause bloating in some people, especially when overused. Keep an eye on how your body reacts, that protein ice cream may not be as “macro-friendly” as it looks when your belly’s doing the cha-cha for 8 hours.
7. Poor Sleep
Your gut doesn’t just digest food, it’s connected to your brain via the gut-brain axis. When sleep is disrupted, your body produces more stress hormones, and your gut motility slows down.
Your microbiome shifts in a not-so-cute direction. Your digestion gets sluggish. Inflammation increases.
It’s like your gut is exhausted and protesting with a full-body “nope.”
So if you’re waking up bloated, even after a light dinner, poor sleep might be the real villain here.
8. Chronic Stress
This one’s a biggie.
When you’re living in a constant state of low-key stress (emails, bills, deadlines, social media pressure, unresolved emotional baggage, you name it), your body doesn’t prioritise digestion.
Cortisol literally slows down your stomach’s ability to break down food, reduces stomach acid (which you need to digest protein), and can even cause something called increased intestinal permeability. AKA: leaky gut.
If your gut feels “off” despite a meticulous diet, don’t underestimate the impact of emotional load.
Journalling, therapy, gentle movement, boundaries, sleep hygiene, these are gut health tools too.
9. Histamine Intolerance
This one flies under the radar for most people, but it’s more common than you think, especially among people with ADHD or people with autoimmune issues.
Histamines are naturally found in certain foods (like aged cheese, avocado, spinach, sauerkraut, smoked meats, and even some fish), and if your body struggles to break them down, they can build up and cause allergy-like symptoms, bloating, hives, headaches, brain fog, and more.
If you’ve “cleaned up” your diet and still feel worse, especially after meals with lots of fermented or aged foods, histamine intolerance might be worth exploring.
10. Nutrient Deficiencies
If you’ve been in a prolonged calorie deficit, skipping meals, or running on stress fumes, chances are you’re missing key nutrients like magnesium, zinc, and B vitamins.
These are essential for producing digestive enzymes, repairing the gut lining, and keeping your metabolism running smoothly.
Without them, your body’s like, “I’d love to digest that food for you, babe, but I literally can’t.”
A simple blood test and some strategic supplementation (or a less restrictive diet) can make a huge difference here.
So What Can You Do?
Let go of the “perfect food = perfect gut” myth.
Digestion is about so much more than what’s on your plate.
It’s about pace. Sleep. Stress. Habits. Hormones. Hydration.
And yeah, sometimes it means scaling back on the fibre, not piling it on.
If you want a gentle way to support your gut while still crushing your protein goals, my High Protein Meal Prep Cookbook is a good place to start. It’s packed with easy, nourishing recipes designed to fuel your body without flipping your digestion upside down.
Because being strong and bloat-free shouldn’t be mutually exclusive.
Still feeling stuck or need help figuring out which of these sneaky culprits is messing with your gut?
Apply to work with me directly, let’s troubleshoot it together.
You deserve to feel energised, light, and powerful in your body. Not chronically puffy and confused.
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
Here I share healthy recipe ideas, training plans, and nutrition & wellness advice you need to know.
Check out my free 5 day mini mindset reset to design your own version of a healthy lifestyle so that you can feel energised and vibrant, or hire me to work my magic on your health through mindset, nutrition, and movement.
While we make every effort to make sure the information in this website is accurate and informative, the information does not take the place of medical advice.
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