5 “healthy foods” that could be making your bloating, pain & gas worse

When you have IBS (irritable bowel syndrome) symptoms like bloating, pain, and gas, you have probably googled ways to “fix your gut” or to “heal your gut” or “foods and supplements for gut health”. Following the advice that comes up from a search like this could be making your symptoms worse. This is because some of the foods and supplements suggested for good gut health, are not the best thing if you currently have a fungal overgrowth, a leaky gut, or SIBO (small intestinal bacterial overgrowth) causing your bloating, pain and gas symptoms.

In the case of a leaky gut, these “health” foods or supplements, might not be broken down fully, then because your gut is leaky, they are interacting with your immune system, causing inflammation & immune reactions. Also, a leaky gut can allow the passage of other chemicals across the gut lining into the bloodstream, causing systemic inflammation.

When you have an overgrowth in the small or large bowel, then “healthy” foods or supplements can actually feed these overgrowths causing more gas production, leading to bloating, distension, and pain. Some of these gases are also capable of causing diarrhea or constipation. The overgrowth of bacteria that are being fed can also lead to more toxins in the gut from the bacteria dying and releasing them, which leads to even more symptoms.

So, what are some of these “healthy” foods or supplements? I hear you ask……..

#5 Bone broth

Bone broth is suggested as one of the best gut healers. But if you have a leaky gut, an overgrowth like SIBO, or histamine issues, then adding bone broth can cause an escalation in your symptoms. Bone broth that is high in mucilaginous compounds can like prebiotics, feed overgrowths. It can also affect patients who are sensitive and have leaky gut. Also the longer we cook foods, the more histamines accumulate. So, if you have a leaky gut with decreased ability to produce enzymes that break down histamine, an overgrowth of bacteria that produce histamine, and then add in a food that has a high histamine level, this is enough to push things over the edge. Other high histamine foods include fermented foods like kimchi and sauerkraut, eggs, and dairy.

#4 Fermented foods (sauerkraut & kombucha)

Fermented foods can be a problem due to the histamine levels as discussed above but they can also be a problem due to the bacteria in these foods. Normally fermented foods can improve the environment within the gut and make it a better place for our bacteria to live. But when you have overgrowths, inflammation, and a leaky gut, they can just make things worse and flare symptoms like bloating, pain, and gas. 

#3 Prebiotics (GOS, FOS, Inulin)

Prebiotics are a fuel source for the bacteria in our gut. So, you can imagine if you have bacteria overgrown, that are bad to have in large numbers (potential pathogens), then giving them another fuel source is just going to “fuel” this problem. (Pardon the pun) If you are supplying more food for them, then they are going to grow in number and produce more gas and toxins.

Prebiotics are great and I will use them with patients to improve their microbiome diversity, once the overgrowth has been dealt with.

#2 Slippery Elm

Slippery elm has been used for thousands of years to heal wounds and all areas of the gut, it coats the surfaces and provides soothing relief. But if you have an overgrowth like SIBO, then it can again feed the overgrowth leading to an increase in the symptoms you are already suffering with. So, if you have reacted to slippery elm in the past, it could be worth investigating SIBO or fungal overgrowth, or bacterial overgrowth in the large bowel (LIBO).

#1 Probiotics

Although I use probiotics with virtually every patient, I do find patients reporting that they have taken them in the past and symptoms have gotten worse. And in the early days of treating SIBO, we thought all probiotics should be avoided until the overgrowth has been dealt with. Now we know specific strains of probiotics can actually be very helpful for healing the gut, assisting constipation or diarrhoea, or reducing methane levels in SIBO. What I find these days is that my patients have reactions to poorly selected probiotic formulas, mega strain formulas, or when they have a very leaky gut.

All gut-healing foods and supplements can have their time and place in a treatment journey. If you are reacting to gut healing formulas or “superfoods” then you need to investigate the cause of your IBS symptoms. You also would benefit from the help and guidance of a trained practitioner to help you navigate the steps to healing your gut.

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A bit about me!

 I am Danielle Elliott a qualified Naturopath and the owner of Tummy Rescue.

I have been helping kids & adults improve their health for over 16 years, with the last 11 years concentrating on helping patients with any kind of gut disorder. I began focussing on everything gut related after my husband was diagnosed with Crohn’s Disease. And lucky I did……as my husband and both our kids have Coeliac Disease and my daughter has a dairy allergy.

So…. I am well and truly where I am meant to be!

I love being able to help people to soothe and calm their symptoms, investigate the causes and support and improve their gut function.

I also get to write educational pieces to train practitioners and am often interviewed for podcasts and summits, which is another really rewarding part of my work. I love educating people (this is something I do in every consult), because I do believe knowledge is power. It gives you the tools to make the changes you need to!

So, when you opt-in to my E-book, you are beginning on a journey of learning and discovery, of how you can reduce your symptoms of bloating, gas & pain and improve your gut health.

I would be honoured to help you along the way.

Danielle xoxo