Bloating even after eating healthy foods? Gut doctor explains why

Bloating can be uncomfortable, but small lifestyle tweaks—like choosing gut-friendly, high-fibre foods—can make a big difference.

Bloating is a common issue experienced by many at some point. It is a condition where you experience a feeling of tightness or pressure in your belly, mostly due to gas. While it usually goes away on its own, it can be a frequently occurring problem, where the pain can range from mild to intense. The condition may also be experienced by healthy people.

Delving into the potential causes, Dr Saurabh Sethi, a Harvard-trained gastroenterologist, shared three reasons why it may happen.

Diet: According to Dr Sethi, “The biggest culprits are lactose, fructose, fructans, sorbitol, and other carbohydrates that your gut does not fully absorb. Even healthy foods can ferment in the digestive tract and trigger symptoms if you are sensitive.”

Irritable Bowel Syndrome (IBS) or Functional Dyspepsia: He added, “This means your gut is overly sensitive. The movement of your intestines is disordered, leading to gas trapping and belly distention, often linked with changes in your gut bacteria.”

Constipation: “Even if you are going once a day, if your colon moves slowly, food sits longer. That means more fermentation, more gas build-up, and more bloating," he concluded.

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To avoid bloating, it is generally recommended to drink enough water, eat fibrous foods, exercise regularly, eat mindfully, and avoid processed foods. It is also important to observe what foods your stomach is sensitive to.

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Talking about fibre, which may help with bloating and constipation, Dr Sethi, in another post, shared 8 high-fibre foods that he highly recommends to his patients. These include:

• Chia seeds: Add them to smoothies, yogurt, or overnight oats.
• Lentils: Put them in soups, curries, or salads.
• Raspberries: Top your yogurt, oatmeal, or snacks with them.
• Avocados: Best used on toasts, in bowls, or salads.
• Broccoli: It can be consumed steamed, roasted, or stir-fried.
• Oats: Use in overnight oats or warm bowls.
• Flax seeds: Stir them into smoothies or yogurt.
• Chickpeas and beans: Add to bowls, soups, or chillas.