Why “Healthy” Foods Can Make Gut Symptoms Worse
When it comes to building a strong and healthy gut, we’re always told to eat more fibre, more plants, more fermented foods and then everything will be better…right?
Well, if you've ever loaded up on whole grains and probiotic yoghurt, only to end up bloated, constipated and gassy - you’ll know it isn’t always that easy.
But why is it that commonly accepted ‘healthy’ foods can actually make gut symptoms worse?
Here’s why it happens and how you can make the right choices for your gut.
You’re Eating More Fibre Than Your Gut Can Handle
Fibre is one of the best tools for long-term gut health… but only when your gut is strong enough to handle it.
If your gut lining is inflamed or your microbiome is imbalanced, adding more fibrous foods like kale, beans and grains can actually irritate the digestive tract. For some people with IBS or leaky gut, too much fibre too quickly can trigger bloating, gas, constipation and cramping.
To avoid this, I always recommend clients to make dietary changes gradually.
You can ease your gut in with soluble fibre (like oats, carrots, and peeled apples) before adding insoluble fibre (like raw greens or seeds).
To support your gut through changes, consider taking gut-soothing herbs like marshmallow root alongside meals while building up fibre tolerance.
Fermented Foods Aren’t Always Your Friend
Fermented foods like sauerkraut, kefir, kombucha, and kimchi have had a massive surge in popularity. For good reason too, as they are amazing sources of beneficial bacteria.
But those same bacteria can be overwhelming if your gut health is already compromised.
For example, in cases of SIBO (Small Intestinal Bacterial Overgrowth), Histamine intolerance and Dysbiosis, fermented foods can trigger uncomfortable reactions like brain fog, bloating, diarrhoea, or skin flare-ups.
If fermented foods are making you feel worse, focus instead on prebiotic-rich foods that encourage your existing beneficial bacteria. Oats, leeks, garlic, and bananas are just some examples.
Then reintroduce fermented foods slowly, one at a time and be aware of how your body is responding.
“Whole Grains” Can Be Hard Work for Your Gut
Whole grains are fibre-rich and nutrient-dense… but they’re not always gut-friendly in their unprocessed form, particularly for people with sensitive digestion or food intolerances.
Gluten-containing grains (wheat, rye, barley) can inflame the gut lining, especially if you have coeliac disease, non-coeliac gluten sensitivity or an autoimmune condition.
Even gluten-free grains like brown rice or quinoa can be hard to digest when not properly soaked or cooked.
White rice, oats, or well-cooked polenta can be better choices while your gut heals. Consider soaking or fermenting grains (e.g., sourdough bread) to reduce their impact.
You’re Eating “Healthy” Foods You’re Actually Intolerant To
Some people react to “healthy” staples like eggs, almonds, avocados, tomatoes and bananas.
Even though they’re whole foods, your immune system may see them as a threat, especially if your gut lining is compromised and letting partially digested food proteins through to the bloodstream (known as leaky gut).
When we’re eating 3 meals a day, plus snacks, it can be hard to identify which ingredients are throwing you off. I suggest working with a practitioner to identify personal food triggers.
An elimination diet or bioresonance testing can help highlight foods that your body is currently sensitive to, even if they’re nutrient-rich.
Gut Healing Isn’t One-Size-Fits-All
The idea that healthy food equals a healthy gut is an oversimplification of the complex and individual nature of your digestion.
In reality, the healthiest choice is always the food that supports your body right now, and that may change over time.
So if your gut struggles to get on board with your new health kick, don’t lose hope. It’s not that your body is broken. It’s just that it needs a gentle, slow, and tailored approach.
The goal is to build resilience, so those healthy foods become helpful again.