Still Bloated on a Plant-Based Diet? Here’s Why You Might Feel Worse Before You Feel Better

You’re sipping green juice, saying yes to lentils, and massaging your kale like it’s a form of therapy.
But instead of feeling light and energised, your belly feels uncomfortably full—sometimes by lunchtime.

If you’ve made the shift to a colourful, high-fibre, plant-based diet, but you’re still dealing with bloating, reflux, cramping, or irregular digestion, you’re not alone. And no—you’re not failing at being healthy.

As a naturopath who specialises in plant-based nutrition and gut health, I work with many clients who’ve committed to eating in a way that feels aligned with their health goals, values, or both—yet their digestion hasn’t caught up. Maybe you’ve been told it’s “just IBS.” Maybe someone suggested cutting out gluten or FODMAPs. Maybe you’ve even started questioning whether your gut simply can’t cope with this lifestyle.

Here’s the thing: your body isn’t broken, and your diet likely isn’t the root cause.
But there might be something else going on that’s especially common among plant-rich eaters.

Let’s talk about SIBO (Small Intestinal Bacterial Overgrowth).

What Is SIBO? (And Why Does It Show Up in People Who Eat Well?)

SIBO occurs when bacteria that are meant to live in the large intestine end up populating the small intestine instead. The small intestine isn’t designed for bacterial fermentation—so when that process starts happening in the wrong place, chaos ensues.

SIBO is now considered one of the most frequent underlying causes of IBS symptoms, especially when bloating shows up quickly after meals.

In the colon, fibre fermentation is a beautiful thing—it creates short-chain fatty acids that benefit your immune system, your gut lining, and your long-term health.
But in the small intestine, the same fermentation can lead to:

• Excess gas and bloating

• Nausea, cramping, reflux, or belching

• Constipation or diarrhoea (or a frustrating mix of both)

• Post-meal fatigue and brain fog

• Skin issues like acne or rashes

• Nutrient deficiencies (especially iron and B12)

• Mood changes or irritability

This isn’t just a “sensitive gut.” It’s a microbial imbalance—and yes, it’s highly treatable.

Common SIBO Symptoms in Plant-Based Eaters

If you’re following a whole food, plant-based or vegan diet and still experiencing:

• A belly that expands as the day goes on

• Discomfort after meals, especially those rich in fibre

• Unpredictable bowel movements

• Foggy thinking or energy crashes

• Reactions to healthy foods like beans, garlic, or apples
  …SIBO might be part of the picture.

Why SIBO Often Shows Up in People Eating a Healthy Diet

In my clinic, I often work with people who eat extremely well—plenty of fibre, lots of colour, home-cooked meals, the whole lot. But their digestion still isn’t thriving. Here are some reasons why:

1. High-Fibre Diet + Sluggish Gut Motility

When the migrating motor complex (the gut’s cleaning wave) isn’t working properly, fibre can hang around in the small intestine and start fermenting in the wrong place.

2. Past Antibiotics or Food Poisoning

Previous gut infections or courses of antibiotics can disrupt the microbiome and impair motility, allowing bacteria to migrate where they shouldn’t.

3. Restrictive Eating or Disordered Patterns

Unfortunately, a history of undereating, binge-restrict cycles, or digestive anxiety can leave lasting effects on how your gut functions.

4. Chronic Stress or Trauma

The gut-brain connection is real. Ongoing stress (even the kind we try to hide with productivity) can freeze or dysregulate the digestive system.

5. Low Stomach Acid

If you’ve taken proton pump inhibitors (PPIs) or experience long-term reflux, low stomach acid may be allowing unwanted bacteria to survive the stomach and settle in the small intestine.

6. Hormonal or Thyroid Imbalances

Conditions like hypothyroidism often slow down gut motility, increasing the risk of overgrowth.

👉 Importantly: while SIBO needs to be treated, the deeper goal is to identify and address what allowed it to develop in the first place.

SIBO vs IBS: What’s the Difference?

A huge number of people diagnosed with IBS actually have SIBO underneath it—and in many cases, this goes completely undiagnosed.

Here’s how they often overlap:

• IBS-D (diarrhoea-dominant) is frequently caused by hydrogen-producing bacteria

• IBS-C (constipation-dominant) is often driven by methane-producing archaea (not technically bacteria, but same effect)

• Mixed or “weird” IBS cases may involve hydrogen sulphide gas, a less common form of SIBO

SIBO can’t be diagnosed by symptoms alone—you’ll need a breath test, ideally through a practitioner trained in interpretation. But the results are worth it: if you know what you’re dealing with, you can treat it properly.

Do You Need to Give Up Fibre?

Absolutely not.. at least, not in the long run.

In the short term, a modified plant-based approach to a low-FODMAP or SIBO diet may be necessary to reduce symptoms and rebalance the bacteria. But the end goal is always about restoring tolerance—not avoiding fibre forever.

Healing from SIBO means:

• Supporting gut motility

• Calming inflammation

• Addressing the root causes (nervous system, thyroid, microbiome, etc.)

• Rebuilding a healthy microbiota with the right types of fibre, at the right time

You can absolutely heal your gut without compromising your ethics or abandoning your plant-based values. It’s just about doing it in the right sequence.

What You Can Do Next

If you suspect your gut isn’t tolerating your diet the way it should, here’s where to begin:

1. Track your symptoms
Pay attention to when bloating starts. How long after eating? What kinds of foods? Patterns can provide powerful insights.

2. Don’t jump to conclusions
Not all bloating = SIBO. But if you’ve had persistent symptoms, especially with fibre-rich foods, testing might be warranted.

3. Work with someone who understands plant-based healing
You don’t need to be told to eat fish or bone broth to feel better. There are evidence-based, compassionate ways to address gut issues while staying aligned with your ethics.

4. Support your nervous system
Gut motility is deeply affected by stress and unresolved trauma. I use a mind-body modality called Rapid Core Healing alongside naturopathy to help clients move forward holistically.

Final Thoughts: Your Gut Can Heal—Without Giving Up Your Greens

If you’re eating the rainbow but feeling more like a hot-air balloon, you’re not doing it wrong.
Your body is simply asking for a little more guidance.

SIBO is incredibly common—and completely manageable with the right tools. With a plant-aligned, evidence-informed approach, it’s possible to feel clear-headed, energetic, and comfortable in your body again.

Want Support?

If this sounds like your story and you’re ready for personalised support, I offer online naturopathy consults with plant-based, vegan, and plant-curious clients across the globe.

👉 Book your low-cost, fully-redeemable 15-minute intro call here

Let’s get your gut back on track—without compromising who you are

Camilla Clare is a qualified naturopath, and trauma-informed practitioner who specialises in plant-based gut health, natural treatment for IBS and SIBO, and holistic support for hormonal imbalances including PMDD. With over 7 years of clinical experience, 10 years of personal vegan experience, and 15 years in the wellness industry, she helps clients around the world heal digestive issues, improve energy, and feel emotionally balanced—without compromising their values or lifestyle. Camilla offers online naturopathy consultations and personalised treatment plans rooted in evidence-based natural medicine and whole-person healing.