Silent Bloating: 11 Reasons Your Favorite High-Fiber Foods Are Causing Discomfort

5. High-FODMAP Fruits

That shiny apple or ripe pear seems like the perfect snack—until your gut starts to grumble a few hours later. Fruits like apples, pears, stone fruits, and avocados are favorite sources of healthy fiber, but also pack FODMAPs—fermentable carbs that love to create gas when digested by your bacteria. Not everyone is sensitive, but for many, these healthy snacks lead to puffiness and a need to loosen the belt. If that sounds familiar, try swapping in citrus, berries, or firm bananas, which are typically gentler. Small portions also help: researchers suggest limiting avocado to an eighth at a time for less bloating. Start by paying attention to what works best for your body—sometimes all it takes is a small adjustment to bring comfort back to the fruit bowl.

6. Sneaky Fiber in Processed Foods

“High-fiber” isn’t always as wholesome as it sounds. Many cereals, snack bars, and “fortified” breads advertise big fiber numbers thanks to added isolates or processed fibers like chicory root, inulin, or polydextrose. These fibers can race through your digestive tract even quicker than whole sources, fermenting rapidly and sometimes resulting in more gas and discomfort. For anyone new to fiber or with a sensitive stomach, these ingredients may be a culprit behind silent bloating. An easy fix? Focus on natural fiber sources—whole fruits, vegetables, and grains you recognize. Read labels; if a fiber-packed snack leaves you uncomfortable, try switching to unprocessed alternatives. Your body might prefer nature’s version over the lab-made kind.