Gut Health Focus
Do you feel unwell even when eating healthy foods? Find out why.
Bruna Barbosa
November 3, 2025
4 min read
52 views
See also: #guthealth, #weightloss-and-satiety, #detox-and-reeducation, #functional-nutrition
I feel unwell even when eating healthily, what now?
Have you decided to adopt a healthy diet...?
I feel unwell even when eating healthily, what now?
You've decided to adopt a healthy diet, swapping ultra-processed foods for fruits, vegetables, and whole grains, but you still feel unwell? Know that this is more common than it seems and may be related to several factors that go beyond healthy food choices.
Why can a healthy diet cause discomfort?
Often, the transition to a healthier diet can cause discomfort, such as gas, bloating, abdominal pain, and even diarrhea. This happens because your body needs time to adapt to the new food choices.
If you weren't used to consuming a large amount of fiber found in healthy foods, for example, your body may react negatively initially. This adaptation process is important so that the digestive system can better absorb nutrients and improve your long-term health.
1️⃣ Know the possible causes
Increased fiber consumption: Fiber, found in many healthy foods, is essential for gut health, but sudden consumption can cause gas and bloating. This happens because the body wasn't used to processing this type of food in large quantities, which can lead to excessive fermentation in the gut.
Food sensitivities: Even healthy foods can trigger reactions if you have a sensitivity or intolerance to them. For example, those with lactose intolerance may experience discomfort when consuming milk or dairy products, even if they are healthy and nutrient-rich.
Gut dysbiosis: An imbalance in the gut microbiota can make the digestion of certain healthy foods more difficult. Dysbiosis is an imbalance between the good and bad bacteria present in the gut, and this can directly affect how healthy foods are digested.
Functional foods: Some options like broccoli, cauliflower, and legumes, which are healthy and functional foods, naturally produce gas, causing discomfort in some people. Furthermore, some people have difficulty digesting certain types of sugars present in these vegetables, which can result in symptoms of bloating and abdominal discomfort.
2️⃣ How to adapt your body to the new diet?
The transition to a healthier diet should be gradual. Start by including small portions of healthy, fiber-rich foods and increase them little by little. This way, your digestive system has time to adjust and learn to process these new nutrients more efficiently.
In addition, it is important to drink plenty of water to help with intestinal transit and avoid excessive consumption of gas-producing foods, especially in the first few weeks.
Another tip is to avoid consuming large portions of food in a single meal. Instead, distribute the portions throughout the day to avoid overloading the digestive system. This helps minimize symptoms of bloating and discomfort, making it easier for your body to accept healthy foods.
3️⃣ Practical Tip:
Practical Tip: Introduce healthy, fiber-rich foods gradually so your body can adapt, avoiding overloading the digestive system.
Practical Tip: Avoid consuming large portions of gas-producing foods, such as broccoli, cauliflower, and beans. Prefer to consume them in small quantities and spread throughout the day.
Practical Tip: Stay hydrated to facilitate fiber digestion and prevent constipation. Drink at least 2 liters of water per day.
4️⃣ When to seek professional help?
If symptoms persist even after adapting to a diet rich in healthy foods, it's important to consult a nutritionist.
Food sensitivities, intolerances, and even intestinal dysbiosis can be behind these discomforts, and often specialized monitoring is necessary to identify the cause and adjust the diet.
A nutritionist can assess your eating habits, identify healthy foods that are causing discomfort, and suggest alternatives that are more suitable for you.
Conclusion
Remember that eating healthily is a process that requires patience and adaptation. What is healthy for everyone else won't necessarily be healthy for you. Each body is unique and reacts differently to certain foods.
Therefore, respecting your body's timing and seeking professional guidance can make all the difference in your journey towards a healthier life, focusing on healthy foods that truly benefit you.
Adopting healthy habits is an ongoing process, not a one-time event. Small, gradual changes in your lifestyle can bring long-term benefits and improve your quality of life. Remember that healthy foods are a fundamental part of your health and well-being.
If you feel unwell even while eating healthily, don't give up! Continue seeking knowledge, adjust your food choices, and seek the help of a professional to achieve your desired results.
Bruna Barbosa
Nutritionist – CRN-DF 16963
Specializing in Functional Nutrition, Phytotherapy, and Digestive Health, Dr. Bruna helps people understand their symptoms and transform their health starting from the gut, based on scientific evidence, empathy, and clinical practice.
With a strong focus on evidence-based nutritional education, Bruna produces accessible and well-founded content to guide more conscious, safe, and sustainable choices. Maintaining her commitment to professional ethics, clarity, and scientific excellence, she promotes real health in a personalized and responsible way.
You've decided to adopt a healthy diet, swapping ultra-processed foods for fruits, vegetables, and whole grains, but you still feel unwell? Know that this is more common than it seems and may be related to several factors that go beyond healthy food choices.
Why can a healthy diet cause discomfort?
Often, the transition to a healthier diet can cause discomfort, such as gas, bloating, abdominal pain, and even diarrhea. This happens because your body needs time to adapt to the new food choices.
If you weren't used to consuming a large amount of fiber found in healthy foods, for example, your body may react negatively initially. This adaptation process is important so that the digestive system can better absorb nutrients and improve your long-term health.
1️⃣ Know the possible causes
Increased fiber consumption: Fiber, found in many healthy foods, is essential for gut health, but sudden consumption can cause gas and bloating. This happens because the body wasn't used to processing this type of food in large quantities, which can lead to excessive fermentation in the gut.
Food sensitivities: Even healthy foods can trigger reactions if you have a sensitivity or intolerance to them. For example, those with lactose intolerance may experience discomfort when consuming milk or dairy products, even if they are healthy and nutrient-rich.
Gut dysbiosis: An imbalance in the gut microbiota can make the digestion of certain healthy foods more difficult. Dysbiosis is an imbalance between the good and bad bacteria present in the gut, and this can directly affect how healthy foods are digested.
Functional foods: Some options like broccoli, cauliflower, and legumes, which are healthy and functional foods, naturally produce gas, causing discomfort in some people. Furthermore, some people have difficulty digesting certain types of sugars present in these vegetables, which can result in symptoms of bloating and abdominal discomfort.
2️⃣ How to adapt your body to the new diet?
The transition to a healthier diet should be gradual. Start by including small portions of healthy, fiber-rich foods and increase them little by little. This way, your digestive system has time to adjust and learn to process these new nutrients more efficiently.
In addition, it is important to drink plenty of water to help with intestinal transit and avoid excessive consumption of gas-producing foods, especially in the first few weeks.
Another tip is to avoid consuming large portions of food in a single meal. Instead, distribute the portions throughout the day to avoid overloading the digestive system. This helps minimize symptoms of bloating and discomfort, making it easier for your body to accept healthy foods.
3️⃣ Practical Tip:
Practical Tip: Introduce healthy, fiber-rich foods gradually so your body can adapt, avoiding overloading the digestive system.
Practical Tip: Avoid consuming large portions of gas-producing foods, such as broccoli, cauliflower, and beans. Prefer to consume them in small quantities and spread throughout the day.
Practical Tip: Stay hydrated to facilitate fiber digestion and prevent constipation. Drink at least 2 liters of water per day.
4️⃣ When to seek professional help?
If symptoms persist even after adapting to a diet rich in healthy foods, it's important to consult a nutritionist.
Food sensitivities, intolerances, and even intestinal dysbiosis can be behind these discomforts, and often specialized monitoring is necessary to identify the cause and adjust the diet.
A nutritionist can assess your eating habits, identify healthy foods that are causing discomfort, and suggest alternatives that are more suitable for you.
Conclusion
Remember that eating healthily is a process that requires patience and adaptation. What is healthy for everyone else won't necessarily be healthy for you. Each body is unique and reacts differently to certain foods.
Therefore, respecting your body's timing and seeking professional guidance can make all the difference in your journey towards a healthier life, focusing on healthy foods that truly benefit you.
Adopting healthy habits is an ongoing process, not a one-time event. Small, gradual changes in your lifestyle can bring long-term benefits and improve your quality of life. Remember that healthy foods are a fundamental part of your health and well-being.
If you feel unwell even while eating healthily, don't give up! Continue seeking knowledge, adjust your food choices, and seek the help of a professional to achieve your desired results.
Bruna Barbosa
Nutritionist – CRN-DF 16963
Specializing in Functional Nutrition, Phytotherapy, and Digestive Health, Dr. Bruna helps people understand their symptoms and transform their health starting from the gut, based on scientific evidence, empathy, and clinical practice.
With a strong focus on evidence-based nutritional education, Bruna produces accessible and well-founded content to guide more conscious, safe, and sustainable choices. Maintaining her commitment to professional ethics, clarity, and scientific excellence, she promotes real health in a personalized and responsible way.
