The Fiber Mistake Making Your Bloating Worse
I’ll be honest, bloating is one of the most common complaints I hear. Clients come in feeling puffy from the moment they wake up, or like they swallowed a balloon after lunch. The good news? Within two to three sessions, we usually sort it out, without severe restriction. Even healthy foods can cause bloating, and a few targeted edits can make a noticeable difference fast.
Here are the top causes I see and how to fix them:
Not enough fiber: Most people aren’t meeting their goals, even when they think they’re eating well. Low fiber slows digestion, leaving you bloated and backed up. Aim for 25g per day and build from there.
Best sources: oats, chia seeds, berries, asparagus, artichoke, lower-sugar, high-fiber cereals.
Too much fiber: Loading up on big salads, fiber powders, and high-fiber breads can backfire — especially if you increase your intake too quickly. Start with 2 cups of vegetables at two meals, 2-3 fruits daily, whole grains, and 1-2 tbsp of seeds. And drink water — fiber without adequate hydration makes bloating worse.
Dairy sensitivity: Not everyone reacts the same way. If you suspect dairy, pay attention. Easier-to-digest options for most people include Greek yogurt, aged hard cheeses like parmesan, and sheep or goat milk products.
Not drinking enough water: Dehydration causes your body to hold onto fluid, leaving you feeling puffy and sluggish. Aim for 80-100 oz of plain water daily — for most people, that alone moves the needle significantly.
Supplements to consider:
Probiotics — strain matters, so work with your RD (ME!)
Magnesium and B6 for hormonal water retention
