Constantly bloated despite a healthy diet? These active ingredients make the difference

You eat healthy, pay attention to fiber, and avoid junk food – but your stomach is still bloated? Often, the problem isn't your diet, but rather your microbiome. When your gut flora is out of balance, even whole grains and vegetables are no longer helpful.

13.06.2025, by URVI®

Important NOTE

This article is for informational purposes only and does not replace professional medical advice. You should always discuss major lifestyle changes with a qualified medical professional first.

Why healthy foods can cause bloating

Foods such as legumes, onions, broccoli, and whole grain products are considered particularly nutrient-rich, but they contain so-called FODMAPs, or fermentable carbohydrates. These are only partially absorbed in the small intestine and fermented by bacteria in the large intestine, leading to increased gas production.

A healthy gut can handle this stress well. However, with a disturbed intestinal flora, medically known as dysbiosis , the bacterial balance can tip. In this case, bacteria that produce particularly high levels of gas predominate, while protective species such as Bifidobacterium and Lactobacillus are suppressed. Such shifts in the bacterial composition have been associated with, among other things, an increase in inflammation, increased gas production, and irritable bowel symptoms [1] .

Combination of food and liquids

Not only what we eat, but also how we combine foods can either burden or relieve the digestive system. Highly processed or sugary foods, in particular, promote fermentation in the intestines, as does the combination of large amounts of raw foods, hard-to-digest proteins, and starchy side dishes [2] .

Drinking large amounts of fluids at once can also dilute stomach acid and slow digestion. Many sufferers report that their symptoms improve when they drink 20–30 minutes before or after a meal, not during it [3] .

Cold drinks, carbon dioxide and caffeine

Carbonated or very cold drinks can slow down gastrointestinal activity and promote gas accumulation in the intestines [4] .

Caffeine, especially on an empty stomach, can also irritate the digestive tract and worsen symptoms in sensitive individuals. Those suffering from bloating often benefit from simple changes:

Still drinks at room temperature, herbal teas and deliberately consuming coffee later can provide noticeable relief.

Stress affects the microbiome

Chronic stress affects not only mentally but also physically, especially your gut.

Studies show that persistent psychological pressure can change the composition of the microbiome, weaken the barrier function of the intestinal mucosa and promote inflammatory processes [5] .

This can play a crucial role, especially when it comes to bloating, feelings of fullness, or irritable bowel syndrome. Regularly incorporating small reliefs into your daily routine—for example, through breathing exercises, mindful eating, or walks—helps the nervous system, and thus also the digestive system, enter rest mode.

Lack of sleep throws your digestive system out of sync

While you sleep, not only does your brain regenerate, but your gut also operates at full speed. Important repair processes take place in the intestinal mucosa at night. If this regeneration is disrupted by a lack of sleep, it can lead to reduced bacterial diversity and increased permeability of the intestinal wall [6] .

This, in turn, increases digestive problems such as bloating and fullness. Just 7–8 hours of sleep, preferably at the same time, can help your microbiome regain balance.

Inulin: The prebiotic for a stable intestinal flora

A key factor is targeted support for your microbiome, for example, through the intake of prebiotics such as inulin. This soluble fiber serves as a nutrient for probiotic bacteria and thus contributes to the stabilization of the intestinal flora. Studies show that inulin stimulates the growth of healthy bacterial strains such as Bifidobacterium and Lactobacillus [2] .

In addition, inulin increases stool volume and promotes intestinal activity, an important factor in sluggish digestion and irregular bowel movements [7] .

And: Inulin improves calcium absorption in the intestine and can thus also support bone health in the long term [8] .

Ginger for flatulence, bloating and sluggish digestion

Ginger has also established itself as an effective aid for digestive problems. Its bioactive ingredients promote gastrointestinal motility, stimulate the production of digestive juices, and can effectively relieve symptoms such as bloating and flatulence [9] . Ginger also has anti-inflammatory properties, a valuable property in a stressed intestinal environment.

In addition to digestion, ginger also influences fat metabolism. A clinical study showed that ginger consumption can lead to a significant reduction in body fat percentage and waist circumference [6] . Another study shows that ginger can lower LDL cholesterol levels while simultaneously increasing "good" HDL cholesterol, a benefit for anyone seeking to sustainably support their metabolism [10] .

Chromium to support metabolism and blood sugar

A sluggish metabolism can not only lead to energy drops, but also affect digestion, such as feelings of fullness, bloating, or irregular digestion. This is where chromium comes in. This essential trace element contributes to maintaining normal blood sugar levels and supports macronutrient metabolism [11] .

In combination with a balanced diet, chromium can help prevent cravings and stabilize energy balance in everyday life, a particularly helpful effect for people with fluctuating appetite or irregular eating habits.

Choline: Support for the liver and fat metabolism

Another important but often underestimated micronutrient is choline. It supports normal liver function, aids in lipid metabolism, and contributes to the removal of fats from the liver. A choline deficiency can lead to the accumulation of fats in the liver, which in the long term impairs digestion and well-being [12] .

In addition, choline is also relevant for the nervous system – which becomes particularly important when digestive problems are accompanied by stress or inner restlessness.

Conclusion: Bloating is a microbiome problem

A healthy lifestyle alone is often not enough to avoid problems such as bloating, fullness, or irregular digestion. Because it's not just the "what" but, more importantly, the "how" of your digestion that matters:

What your microbiome is made up of, how you eat, drink, sleep – and how much stress you have to endure.

Gut-friendly active ingredients such as the prebiotic inulin, ginger to promote digestive motility, chromium for blood sugar regulation, and choline for fat metabolism can specifically help relieve the strain on your digestive system and strengthen your microbiome. Equally important are factors such as adequate sleep, stress reduction, the right meal combinations, and mindful eating and drinking habits.

The good news: Often, small, targeted changes are enough – and your stomach will feel much calmer.

For a good gut feeling

Prebiotic fiber inulin

With ginger extract, chromium and choline*

*For a balanced metabolism

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Sources

  1. Mosca, A., Leclerc, M., Hugot, J.-P. (2016): Gut microbiota diversity and human diseases: should we reintroduce key predators in our ecosystem? , Frontiers in Microbiology , 7:455.
  2. Koenig, J. et al. (2017): Human intestinal barrier function in health and disease , Clinical and Translational Gastroenterology , 8(10):e196.
  3. Boesmans, W. et al. (2013): Drinking during meals and effects on gastric emptying , Neurogastroenterology & Motility , 25(5):e311.
  4. Rao, SS et al. (2019): The effect of carbonated beverages on digestive function , Neurogastroenterology and Motility – https://pubmed.ncbi.nlm.nih.gov/30710353/
  5. Foster, JA, Neufeld, K.-AM (2013): Gut–brain axis: how the microbiome influences anxiety and depression , Trends in Neurosciences , 36(5), 305–312.
  6. Benedict, C. et al. (2012): Gut microbiota and sleep–wake regulation , Current Opinion in Clinical Nutrition and Metabolic Care , 15(6), 571–577.
  7. Healthline (2023): Top Inulin Benefits – https://www.healthline.com/health/food-nutrition/top-inulin-benefits
  8. Shoaib M. et al. (2016): Inulin: Properties, health benefits and food applications , Carbohydrate Polymers – https://pubmed.ncbi.nlm.nih.gov/26965706/
  9. Mao Q.-Q. et al. (2022): Ginger and gastrointestinal function: a review of clinical evidence , Food Chemistry – https://www.sciencedirect.com/science/article/pii/S266714252400099X
  10. Mansour MS et al. (2018): Effects of ginger on weight loss and metabolic profiles , Critical Reviews in Food Science and Nutrition – https://pubmed.ncbi.nlm.nih.gov/29393665/
  11. EFSA Panel on Dietetic Products (2010): Scientific Opinion on chromium and contribution to normal macronutrient metabolism , EFSA Journal – https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1737
  12. Zeisel, SH et al. (2006): Choline: An essential nutrient for public health , Nutrition Reviews – https://pubmed.ncbi.nlm.nih.gov/16770950/