Why Healthy Foods Can Trigger IBS & Bloating (And What to Eat During a Flare)

In this episode, Alyssa Simpson breaks down one of the most confusing gut health struggles: why nourishing foods like vegetables, lentils, or garlic can suddenly trigger bloating, gas, cramping, or flare-ups. 

Alyssa explains the surprising reasons behind this — from gut inflammation and bacterial overgrowth (like SIBO) to histamine intolerance, food sensitivities, and sluggish digestion. More importantly, she shares practical, hope-filled strategies you can use right now to calm your symptoms and start building a more resilient gut.

You’ll learn:

• Why high-fiber “gut healthy” foods can backfire during a flare
• How bacterial fermentation (FODMAPs, SIBO, and dysbiosis) leads to gas, bloating, and urgency
• The role of histamine intolerance, food sensitivities, and inflammation in food reactions
• Pantry staples that could be secretly making your symptoms worse (like cinnamon, bone broth, and leftovers)
• A flare-friendly food list to calm your gut and reduce symptoms fast
• How to gradually reintroduce foods without fear using Alyssa’s “small plate strategy”
• The power of “veggie mash” to rebuild microbial diversity and expand your diet safely

If you’ve ever felt discouraged or stuck eating the same 10 foods because everything else makes you flare, this episode will help you see that healing is possible.

Resources mentioned in this episode:

1. Download Alyssa’s Bland Diet Food List (safe foods for calming a flare)
2. Grab the Veggie Mash Guide (step-by-step strategy to expand your diet safely)
3. DM “GUT CHECK” on Alyssa’s Instagram for a personalized quiz and free meal plans & resources to kickstart your gut healing journey.
4. Check out Alyssa’s FREE Masterclass “Why your gut still isn’t better - the real reason you feel stuck here. 
5. Learn more about personalized gut healing plans at Nutrition Resolution
6. Find Alyssa on: Instagram, LinkedIn, Facebook, Pinterest  

-

If you’re enduring uncomfortable, painful, and embarrassing GI symptoms and feel like you’ve tried everything, Alyssa uses a specialized approach to help people who’ve gone from doctor to doctor finally find relief. Book your 15-minute strategy call for FREE here.

Tune in and subscribe to "The Gut Health Dialogues" for inspiring client transformation stories and expert insights into gut health. Leave a review—Your support will help Alyssa empower more people with the knowledge and tools to take control of their gut health and reclaim their lives. 

Looking for a supportive Gut Health community? Alyssa is building a community committed to helping people overcome their digestive symptoms by addressing the root cause using food and nutrition. Join Alyssa’s FREE Facebook Community here.