Why Do I Still Feel Bloated - Even After Eating Healthy Food? 5 Reasons You're Bloated All. The. Time.
Nobody likes feeling bloating... especially after eating a 'healthy meal'.
You know that throwing back a cheeseburger and fry combo isn't going to leave you feeling so hot, but you didn't expect it from your organic-gluten-free-quinoa-kale-gogi-superfood salad.
Why is it that your super-healthy lunch leaves you feeling bloated, heavy and gross the entire afternoon instead of light-as-a-feather and the walking epitome of health?
That uncomfortable, bloated feeling is typically caused by large amounts of gas in the intestine. Bloating occurs for different reasons in each person, and finding out your personal causes are key to start optimizing digestion. Here are common reasons I see bloating occurring in my practice.
The Top 5 Reasons You Feel Bloated After Eating 'Healthy':
1// You're Loading Up On Raw Veggies or Easily Fermentable Foods
Although veggies and salads are super health, raw veggies are notoriously hard to break down - especially ones like broccoli, kale, cauliflower, beans and Brussels sprouts. They contain indigestible carbohydrates that pass through the digestive system without being broken down. When it reaches the large intestine, bacteria feed on it, releasing gas and causing a bloated belly. This is made worse if you have a condition called SIBO (Small Intestinal Bacterial Overgrowth).
Other common food triggers are onions and garlic as the contain fructans that are fermented by gas-producing bacteria in the colon, leading to bloating, indigestion and flatulence. I try to stick to cooked veggies and limit my raw veggie consumption during the day.
2// You Have SIBO, an Imbalanced Microbiome or Food Sensitivities That Haven't Been Uncovered Yet
It’s estimated that 80% of people with IBS symptoms (like bloating) are actually suffering from SIBO (Small Intestinal Bacterial Overgrowth). SIBO symptoms look a lot like IBS symptoms, which is why it can difficult to diagnose. Many symptoms of SIBO arise due to the impaired digestion - even after healthy foods! Common SIBO symptoms are:
bloating
gas/burping/flatulence
heartburn
sensation of fullness in the abdomen
constipation and/or diarrhe
abdominal pain or cramping
food intolerances
low vitamin B12 or iron levels
loose or floating stools
discomfort
Food intolerances/sensitivities can cause inflammation leading to gas and bloating. Common food sensitivities include wheat/gluten, dairy, soy, corn, and legumes, but I also notice other foods like peas, eggs (whites and yolks) come up often on patients’ Food Sensitivity Tests. Determining foods sensitivities through an elimination diet or Food Sensitivity Testing can be very beneficial to reduce bloating.
3// You're Not Soaking Your Grains
Most grains (+ nuts, seeds and beans!) have a protective protein coating that make them hard to digest and causes bloating. Soaking grains makes them most easily digestible, bioavailable and removes the protective protein coating. I try to soak my grains (quinoa, rice, oats etc) for 8 hours or overnight before cooking.
4// You Drink Water During Meals
I find that most patients only remember to drink during mealtimes - and as such, find themselves chugging glasses of water while eating. This isn't an ideal situation as drinking while eating actually dilutes important digestive juices that contain enzymes to help break down and digest foods. This can lead to some major bloating. Stopping drinking 30-60 minutes before or after eating or only slowly sipping small amounts of water during a meal ideal to help prevent bloating.
5// You're Not Taking Time to Slow Down + Eat
Although we are all multi-taskers all. the. time., to thoroughly break down foods and activate digestion, our bodies have to be in the Parasympathetic arm of the nervous system. This stimulates your gut and helps avoid indigestion and bloating. For this to happen, the brain has to recognize you're eating. That means no talking, tweeting, driving, walking, mowing the lawn or any other activities while you're eating your meals. Looking at, smelling and chewing your food thoroughly is necessary to stimulate the brain to ramp up digestion to avoid bloating
If you are suffering from bloating, digestive concerns or interested in optimizing your digestive health, I am a Naturopathic Doctor virtually, and in person in Toronto and Vaughan and would love to help you reach your health goals.
Looking for more help? Check out this post for natural ways to beat the bloat!
In health
Dr. Courtney Ranieri, ND
Always check in with your Naturopathic Doctor or other health care provider before starting any treatments or making changes to your healthcare plan.
