Why You’re Always Bloated: 7 Sneaky Food Triggers You Haven’t Considered

You eat “pretty healthy.” You drink your water. You even cut out dairy and gluten.
So why do you still feel bloated all the time?

If you're asking yourself “Why am I always bloated?”—you're not alone.
In fact, bloating is one of the top complaints we hear from clients at OnPoint Nutrition. And the real culprit?

It's often not what you think.

There are sneaky, lesser-known food triggers that can cause daily discomfort—even if you’re eating clean. Let’s uncover the truth and help you finally get relief.

First: What Is Bloating Really?

Bloating isn’t just “eating too much.”
It’s that uncomfortable swelling or tightness in your belly that can come from:

• Gas buildup in the intestines

• Water retention

• Slowed digestion

• Food intolerances or imbalances in your gut bacteria

If it’s happening daily, your gut is trying to tell you something.

7 Unexpected Foods That May Be Causing Your Bloating

1. Raw Vegetables (Yes, Really)

That big bowl of raw kale or broccoli might seem virtuous—but cruciferous veggies are high in raffinose, a fiber that ferments in your gut and creates gas.
Try: Lightly steaming or roasting them instead.

2. Sugar-Free Products and Gum

Sugar alcohols like xylitol, sorbitol, and erythritol are common in protein bars, gums, and diet snacks.
They’re hard to digest—and can cause gas, bloating, and cramping in sensitive people.
Try: Reading labels and cutting back on artificial sweeteners.

3. Protein Powders and Shakes

Whey protein and additives in shakes can lead to digestive distress—especially if you’re lactose intolerant or sensitive to gums and thickeners.
Try: A plant-based protein powder with minimal ingredients.

4. Too Many “Healthy” FODMAPs

FODMAPs are fermentable carbs found in certain fruits, veggies, and legumes. Even healthy foods like onions, garlic, apples, and lentils can be major bloat triggers.
Try: A temporary low-FODMAP approach with the help of a dietitian (OnPoint offers GI testing and personalized plans).

5. Carbonated Drinks

Bubbly waters, sodas, and even kombucha can trap gas in your gut, leaving you feeling distended and uncomfortable.
Try: Limiting fizzy drinks if you're already prone to bloating.

6. Dairy (Even “Lactose-Free” Sometimes)

You may not realize you’re dairy-sensitive until it’s removed. Even “lactose-free” dairy can cause bloating if you have casein sensitivity or poor fat digestion.
Try: Swapping for unsweetened almond or oat milk and see how your gut reacts.

7. Not Enough Water with High-Fiber Foods

Fiber is great—but only when you’re drinking enough water. If you’re loading up on chia seeds, oats, or whole grains without hydration, you can create a literal logjam.
Try: Upping your water as you increase fiber—aim for 8+ cups/day.

Common Myths That Keep You Bloated

• ❌ “Gluten is always the problem.”
  Not necessarily—unless you have celiac or NCGS, there may be other culprits first.

• ❌ “It’s normal to be bloated at night.”
  Occasional bloat happens—but daily, painful bloating is not normal.

• ❌ “Probiotics fix everything.”
  They help some, but the wrong strains—or adding them without addressing diet—can make things worse.

What to Do If You're Always Bloated

The best way to uncover what’s causing your bloat is to look at the big picture: your food, stress, digestion, and gut health. At OnPoint Nutrition, we offer:

• GI testing to analyze your microbiome and flag any imbalances

• Low-FODMAP and elimination protocols tailored to your body

• Support from registered dietitians who work with you virtually and can be covered by insurance

Final Thoughts

If you’ve cut out everything you can think of and you’re still asking “Why am I always bloated?”—you’re not crazy, and you’re not alone.

You just need a smarter, more personalized approach.