Got Gas & Bloating — Even While Eating Super Healthy? These Expert Tips May Help

It seems unfair that a loaf of white bread can somehow sit well in one's stomach while a plateful of kale can cause a mini Mount Vesuvius eruption, but luckily, there are a few common reasons for the discomfort—and more importantly, a few easy ways to fix it.

"The best way to see what is causing issues for you is to do an elimination diet to get to the root of the issue," explains Diana Rodgers, R.D., founder of Sustainable Dish. "For some, onions and garlic are the culprit, and for others, it's dairy, beans, or any type of grain. This often is caused by SIBO (small intestinal bacterial overgrowth)."  

"One of your gut bacteria's favorite foods is garlic, which can lead to uncomfortable symptoms like gas and bloating should that bacteria be too high up in your digestive tract in too great an amount," she explains. "Ginger, on the other hand, is thought of as a natural prokinetic, meaning it helps encourage your gut's housecleaning wave to move food through your system." Making the swap also ensures that your formerly garlic-rich dishes won't end up completely flavor-free. 

According to Cole, the goal isn't to remove these foods forever but to deal with the underlying SIBO so you can reintroduce them—this time, with a much happier belly. For a full explanation of what life looks like on a low-FODMAP diet, check out this writer's account of her experience.

Sophie Jaffe, mbg Collective member and founder of Philosophie Superfoods, also recommends adding a few drops of chlorophyll to that water. "It can instantly boost your digestion and support a healthy gut," she says. "Chlorophyll has been shown to be antibacterial2, meaning it removes harmful bacteria that might be irritating your gut from the body while maintaining healthy microbes. They're amazing for gas!"