The Bloating Triggers Hiding in Your Everyday Meals—And Simple Food Habits to Go From Bloated to Balanced

In this episode of Urban Living with Suwarna, we dive into something many of us feel but seldom talk about: bloating, fatigue, and that heavy, puffy feeling that refuses to go away. I share my own gut journey - blood tests, thyroid struggles, skin flare-ups, energy crashes - and how I discovered that the culprits weren’t always the obvious ones.
I used to think I was eating “healthy,” but my body whispered something different. After paying close attention, I realized there were foods I loved that were not always kind on my gut. Today, I reveal the four sneaky food triggers that always bloated me, and more importantly, the food habits I shifted toward that finally helped me go from bloated to balanced.
What you'll learn:

• How certain mushrooms (button & portobello) containing compounds like hydrazines threw my digestion off, and why switching to gentler & medicinal mushrooms (lion’s mane, oyster, reishi, etc.) made a difference. I also share scientific reading on agaritine (a mushroom hydrazine) and what the studies show about its metabolism and potential risks.
• Why raw cruciferous veggies (like kale, broccoli, cabbage) felt “healthy” but actually triggered bloating for me - and how simple prep methods (steaming, roasting, soups) can neutralize “hard-to-digest sugars” like raffinose.
• What happens when vegetable oils (mustard, olive, sunflower) are heated too high, and why that can stir up inflammation. I touch on free radicals, oxidative damage, smoke points, and how using more stable fats, such as cold-pressed coconut oil, has helped calm my digestion.
• The hidden issues with whey protein if you’re dairy-sensitive, and how switching to plant-based alternatives (like Sunwarrior) changed how my body felt - and how much more nourished and less bloated I’ve been since.

Science, references & studies I mentioned (for further reading):

• Bloating Triggers in Everyday Meals – https://pmc.ncbi.nlm.nih.gov/articles/PMC10223978/
• Coconut Oil and Cardiovascular Disease Risk – https://pubmed.ncbi.nlm.nih.gov/36971981/
• Coconut Oil and Weight Loss in Obese Men (RCT) – https://pubmed.ncbi.nlm.nih.gov/32648861/
• Dietary Fats and Coronary Heart Disease Risk (Meta-analysis) – https://pmc.ncbi.nlm.nih.gov/articles/PMC3215974/?utm_source=chatgpt.com
• TSH Levels and Hyperandrogenism in PCOS Women – https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2019.00222/full
• Carcinogenic Effect of Gyromitra Mushroom Toxin in Mice – https://link.springer.com/article/10.1007/BF00441091
• Fate of Mushroom Hydrazine Agaritine in Rats and Mice – https://www.researchgate.net/publication/12355608_Fate_of_the_Mushroom_Hydrazine_Agaritine_in_the_Rat_and_Mouse
• Mushrooms and Human Health: An Overview – https://pmc.ncbi.nlm.nih.gov/articles/PMC12253720/
• Mustard Oil and Cardiovascular Health Debate – https://pubmed.ncbi.nlm.nih.gov/34924350/
• Medicinal Properties and Nutritional Benefits of Mushrooms – https://pmc.ncbi.nlm.nih.gov/articles/PMC8472142/
• NCI PDQ®: Mushrooms and Cancer Treatment Summary – https://www.cancer.gov/about-cancer/treatment/cam/hp/mushrooms-pdq

Why this episode matters to you:If you’ve ever felt puffy after meals, sluggish mid‐morning - even though you think you’re doing everything “right” - this episode is for you. It’s not about cutting out every food. It’s about noticing what your body is quietly warning you about. It’s about