Many people believe that sticking to so-called “clean eating” guarantees better digestion and steady energy. However, daily experience for some tells a different story: salads may cause bloating, oats can feel heavy, and juices may leave a sense of fatigue.
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This does not mean these foods are harmful. Rather, the body may struggle to process them in the way they are commonly consumed today.
One key issue is excessive fiber intake, which is abundant in raw vegetables, legumes, and whole grains. Despite its well-known benefits for gut health, consuming large amounts at once can slow digestion and increase food fermentation, leading to gas, bloating, and additional energy expenditure by the body.
In addition, some healthy foods—such as onions, garlic, apples, lentils, and cauliflower—contain fermentable carbohydrates known as FODMAPs. These can trigger gut sensitivity in some individuals, causing bloating, cramps, and mental fatigue, even in the absence of a diagnosed condition.
Raw foods are not always the easiest to digest, as they require stronger digestive enzymes. When combined with stress or lack of sleep, digestion may slow further. Likewise, consuming large amounts of healthy fats, such as avocados and nuts, can delay stomach emptying and increase feelings of fullness and fatigue.
Another common mistake is unintentionally consuming too few calories, as meals rich in vegetables may lack sufficient protein or carbohydrates.
Experts recommend reducing portion sizes, rotating food choices, gently cooking vegetables, and balancing meals with adequate protein and carbohydrates. They also advise eating mindfully, slowing down during meals, and avoiding late-night eating.
