Why You’re Still Bloated (Even if You Eat ‘Healthy’)
You’ve cut out gluten, dairy, and sugar.
You’re drinking bone broth, eating greens, adding seeds to everything…
So why are you still bloated?!
I hear this all the time — and I’ve been there too!
You’re doing “everything right,” but your digestion is still a mess. Let’s unpack what’s really going on (and no, the answer isn’t more restriction).
💛 First, bloating is common, but it’s not normal
It’s that puffy, uncomfortable, “I-can’t-button-my-jeans” feeling that shows up even after a nourishing meal. And if it’s happening regularly, it’s your body sending you messages saying
“Hey girl, something’s off down here!” When we ignore these messages, they often get bigger and louder until we can’t ignore them anymore.
So here’s what might be going on, even if your meals are technically healthy:
1. You’re eating healthy, but your nervous system isn’t on board
If your body’s stuck in stress mode (hello, high or low cortisol), digestion takes a back seat. You could be eating the most beautiful bowl of wild salmon, roasted veg, and olive oil… but if you’re anxious, rushed, or distracted, your body isn’t breaking it down properly.
✨ Stress slows digestion, reduces stomach acid, and can mess with motility.
And yup… that can lead to bloating! And in some cases, foul smelling gas.
Try this: Before meals, pause. Take 3 deep belly breaths. Chew slowly. Chew each bite of food into a paste (yes girl, chew each bite 30+ times!). This helps shift your body into “rest and digest” so you can actually absorb those nutrients you’re working hard to eat.
2. You’ve got some low-key gut inflammation happening
Sometimes we’re bloated because the gut lining itself is irritated (or ‘leaky’) especially after stress, antibiotic use, food sensitivity, or long-term restriction. Even “healthy” foods like eggs or almonds can be triggering if your gut lining is compromised!
This doesn’t mean you need to cut more out… it means your gut might need a little healing love.
Try this: Focus on simple, anti-inflammatory meals and add gut-soothing tools like L-glutamine, bone broth, slow cooked meats, and cooked veggies. Give your digestion a break from raw salads for a bit and see how you feel.
3. You might not be eating enough (or missing key macros)
Undereating or only eating “light” meals can actually make bloating worse, especially if you’re skipping protein or fiber.
Your gut needs fuel to function properly, it literally runs your whole body!
Try this: Focus on building meals that include protein, healthy fats, fiber, and carbs. Think:
Ground turkey with roasted sweet potatoes and sautéed spinach or chard
Salmon with rice, avocado, and cucumber
A smoothie with beef protein (you can shop my fave chocolate protein here — use code KATIE10 to save), flax, berries, and coconut or hemp milk
✨ Simple, satisfying, and gut-friendly!
When it comes to protein, aim to build up to 1g per pound of body weight. So if you’re 130 lbs, your goal is around 130g protein per day. It may sound like a lot at first, but your muscles, hormones, and metabolism will thank you.
And don’t sleep on fiber!! It helps feed the beneficial bacteria in your gut and keeps things moving.
Your goal? Around 30g of fiber daily.
If you’re currently eating under 20g, increase slowly, jumping too fast can actually cause more bloating or constipation (yep, the irony).
4. There could be an underlying gut infection (that food alone won’t fix)
If you’ve tried all the nutrition changes and you’re still dealing with bloating, it might be time to dig deeper.
Some of the most common gut infections I see in my practice are things like:
Candida overgrowth (yeast imbalance)
H. pylori (a bacteria that impacts stomach acid and can cause upper bloating and burping)
Parasites (yup… more common than you’d think!)
SIBO (small intestinal bacterial overgrowth, especially if bloating gets worse and you notice foul smelling gas after eating high FODMAP foods)
These can disrupt digestion, damage your gut lining, impact nutrient absorption, and lead to persistent symptoms, even if your diet is on point.
✨ The truth is, no amount of vegetables or bone broth will fully solve this if there’s an infection underneath it all.
Try this: If your bloating feels chronic, worsens with probiotics, or is paired with symptoms like brain fog, fatigue, or skin issues, functional testing might be your next step. This is where a personalized protocol makes a huge difference!
5. Your thyroid might need some support
If you’re dealing with Hashimoto’s or hypothyroidism, bloating is super common (but not normal), and it’s not always about food.
Low thyroid function slows down motility (aka how fast food moves through your system). This means food hangs out in your digestive tract way too long, leading to fermentation, bloating, and that sluggish, heavy feeling after meals.
Try this: Support your thyroid with enough food (especially protein, healthy fats + complex carbs), minerals like selenium and zinc, and blood sugar balance throughout the day. Morning sunlight, movement, and a consistent routine also helps regulate your thyroid rhythm!
And if you’ve never had your full thyroid panel tested — not just TSH, it might be time to take a deeper look 💛
Final Thoughts
If you're still feeling bloated, even with all the right foods on your plate, it’s not because you’re doing something wrong! It’s because your body is asking for deeper support.
This is where real healing begins, when we stop blaming our bodies and start listening to what they’re trying to say.
You deserve to feel calm, confident, and comfortable in your body.
And you don’t have to figure it out alone 💛
If this resonated and you’re ready for a more personalized approach, I’d love to support you.
Book a complimentary call.
No strings attached.