Wah! Why does my gut flare up when I’m eating ALL the right things!

You’re ticking all the boxes - wholefoods, fibre, plenty of veggies - and yet your gut is still bloated, cramping, or sending you on emergency bathroom runs. Sound familiar?

We asked Accredited Practising Dietitian & Nutritionist Eloise Turner the tough questions about why gut symptoms can flare even when you’re doing everything right. From raw veggies to food sensitivity tests, she tackles the confusing overlap between “healthy eating” and gut health - and shares practical, evidence-based advice for finding relief without cutting out half your diet.

👉 Don’t miss this myth-busting Q&A that might just change the way you think about gut-friendly eating.

healthy foods that aren't gut healthy, especially when you have IBS — Many people with IBS say, “I eat so healthily—why am I still bloated?” What’s going on?
It’s a common and frustrating experience! Many foods that are considered “healthy” are high in FODMAPs. These fermentable carbohydrates pull water into the gut and are rapidly fermented by gut bacteria, producing gas. In people with IBS, this can lead to abdominal pain, bloating, and changes in gut motility, contributing to symptoms like constipation or diarrhoea. While people without IBS can usually tolerate FODMAPs, those with more sensitive guts may react strongly. The good news? A dietitian can help you pinpoint your triggers and find practical swaps to ease symptoms without over-restricting your diet.

healthy foods that aren't friendly when you've got IBS — Are there specific “healthy” foods that are often problematic for people with IBS?
Yes, plenty of “healthy” foods can cause symptoms in people with IBS. Common culprits include foods containing wheat or dairy, onion, garlic, lentils, apples, pears and cashews. These are all high in FODMAPs, which, as mentioned above, can ferment in the gut and cause uncomfortable symptoms like gas, abdominal pain, bloating, or changes in bowel habits. But this doesn’t mean these foods are harmful or need to be avoided forever. With the right guidance, you can figure out which foods affect your gut, and in what amounts, so you can manage symptoms without cutting out more than you need to.

is it better to cook vegetables when you have IBS or eat them raw? — Do raw vegetables really cause more issues than cooked ones?
For those with sensitive guts, yes, raw vegetables can be harder to digest. Cooking, blending, or mashing vegetables helps to break them down, making them gentler on the digestive system. While vegetables are still a key part of a healthy diet, it can help to prioritise cooked versions, eat smaller portions, and chew thoroughly. Everyone’s gut is different, so working with a dietitian can help tailor your approach while still meeting your nutrition needs.

is food sensitivity testing necessary for IBS — What’s your view on food sensitivity testing for IBS?
Most food sensitivity tests aren’t reliable for identifying IBS triggers. They often measure IgG antibodies, which reflect exposure to a food, not intolerance or sensitivity. While it might feel like a quick fix, these tests can lead to unnecessary food fears or overly restricted diets. Instead, the gold standard approach for managing IBS is working with a dietitian, often to explore the low FODMAP diet. This is far more accurate and empowering, helping you identify true triggers while keeping your diet as varied as possible.

accredited dietitian Eloise Turner — What do you wish more people understood about “healthy eating” and gut health?
I wish more people understood that healthy eating isn’t about strict rules or eating “perfectly.” For those with gut issues, trying to eat as “clean” or “healthy” as possible can sometimes backfire, leading to more symptoms, stress, and a strained relationship with food. Eating healthy is about flexibility, balance, and learning what works for your body. There’s no one-size-fits-all solution, and it’s okay to need guidance. Working with a dietitian can help you feel more confident with food while supporting your gut in a realistic, sustainable way.

Conclusion

If you’re dealing with IBS or ongoing gut symptoms, it’s easy to feel disheartened - especially when you’re doing your best to eat well. But as Eloise so clearly explains, “healthy” doesn’t always mean “gut-friendly,” and sometimes the very foods we think are helping us may be contributing to the discomfort.

The good news? You don’t have to navigate it alone. With the right support, you can pinpoint your unique triggers, reduce symptoms, and build a balanced, satisfying way of eating that truly works for your body. If you're ready to stop guessing and start feeling better, reach out to an Accredited Practising Dietitian who understands gut health. Your gut—and your peace of mind—are worth it. You can find Eloise’s contact details here →

Wah! Why does my gut flare up when I’m eating ALL the right things!

Many people with IBS say, “I eat so healthily—why am I still bloated?” What’s going on?

Are there specific “healthy” foods that are often problematic for people with IBS?

Do raw vegetables really cause more issues than cooked ones?

What’s your view on food sensitivity testing for IBS?

What do you wish more people understood about “healthy eating” and gut health?

Conclusion

Is supermarket roast chicken fodmap friendly? Let’s find out!