Bloating is one of those frustrating symptoms that can make you feel uncomfortable, sluggish and disconnected from your body. What makes it even more confusing is that many people experience bloating while actively trying to be healthier.
Gut health has become a major wellness focus, but not every trend labelled “good for digestion” is as gentle or helpful as it seems. In some cases, well-intentioned habits can overload the gut, disrupt digestion and leave you feeling worse rather than better.
Here are five common “healthy” habits that may be contributing to bloating, and what to do instead.
1. Increasing fibre too quickly
Fibre is essential for digestion, blood sugar balance and long-term gut health. But suddenly adding large amounts of fibre can overwhelm your digestive system.
A rapid increase in legumes, wholegrains, raw vegetables and seeds can lead to excess gas as gut bacteria ferment the fibre. This is especially common if your baseline intake was previously low.
Instead of overhauling your diet overnight, increase fibre gradually and spread it across meals. Your gut needs time to adapt to higher fibre levels.
2. Intermittent fasting without enough flexibility
Intermittent fasting works well for some people, but for others it can backfire when it comes to digestion.
Short eating windows often lead to large, fibre-heavy meals packed into a small timeframe. This sudden load can slow digestion and increase bloating, particularly if you are sensitive to certain foods or already dealing with gut issues.
Regular, evenly spaced meals tend to be easier on the digestive system, especially if bloating is already a concern.
3. Taking generic probiotics daily
Probiotics are often marketed as a universal solution for gut health, but the reality is more nuanced.
Not all probiotic strains serve the same purpose, and taking a random supplement without a specific need may do very little, or even increase bloating in some people. Certain strains can temporarily increase gas production, especially in sensitive guts.
Targeted support guided by a healthcare professional is often more effective than long-term, one-size-fits-all supplementation.
4. Exercising intensely without enough recovery
Movement supports gut motility and microbial diversity, but excessive high-intensity exercise can place the body under stress.
When stress hormones rise, blood flow is diverted away from digestion. This can slow gut function and trigger bloating, cramping or irregular digestion.
Gentler forms of movement, adequate rest days and proper fuelling often support digestion better than constant high-intensity training.
5. Cutting out gluten without a medical reason
Unless you have coeliac disease or a diagnosed gluten intolerance, removing gluten entirely may do more harm than good.
Many gluten-containing foods, such as wholegrain breads and cereals, are valuable sources of fibre that support regular digestion. Eliminating them unnecessarily can reduce fibre intake and contribute to constipation and bloating.
If you suspect gluten is an issue, it is best to investigate with professional guidance rather than self-diagnosing.
The bottom line
Bloating is not always a sign that something is “wrong” with your gut. Often, it is a signal that your digestive system needs a slower, more personalised approach.
Gut health thrives on consistency, variety and balance rather than extremes. Listening to your body and easing into changes can make all the difference.
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