There was a weekend, around when Luke and I first met, where we were both "eating healthy.” At the time that meant piling our plates high with salad and loading up on all sorts of other veggies and some meat and dressing. By the end of that weekend, he felt fine but I felt awful—bloated and uncomfortable—and eager to change my ways so my future endeavors actually felt good.

That experience was a good indicator that healthy eating is not one-size-fits-all, especially when something that looks healthy on paper leaves you feeling miserable in real life.

That weekend was about 9 years ago. Since then, it's become glaringly obvious to me that fiber was the culprit. Insoluble fiber is the indigestible part of plant foods that travels through our digestive systems, i.e., it doesn't dissolve... it's just in... and out. For some folks, that fiber may help regulate bowel movements and feeds beneficial gut bacteria. But, for other people, like those with sensitive stomachs or conditions like irritable bowel syndrome (IBS), too much fiber—especially insoluble fiber—can cause bloating, gas, discomfort, or constipation.

Did you win the intolerant-of-insoluble-fiber lottery? 🤣

Some people feel great after a huge raw salad. Some people don't. If you're someone who doesn't, it doesn't mean you're doing anything “wrong.” It may just mean you'd do (and feel!) better with a different approach.

Honestly, if you're reading this because you often find yourself feeling gross after making what you thought were really good, healthy choices (like eating salads), let's just take a moment to stop and consider what a blessing it is to recognize and identify what might actually be happening.  Maybe it's time to make some changes, try some new things, and figure out what other options exist.

Instead of forcing down a giant bowl of greens because it seems like the right thing to do, it might be more helpful to pay attention to what leaves you feeling great, comfortable, and able to keep going on with your day—as opposed to what leaves you feeling ready for a nap and wanting to hold a pillow over your bulging belly while you chat it up after dinner.

Insoluble fiber comes from plants and is what forms the plants' structure. Think: the "snap" in a stalk of celery, the skin on a piece of fruit that protects the pulp (like an apple), or the strength of a seed or nut. If what you're eating is plant based—whole grains, vegetables, fruits with edible skins, nuts and seeds, or legumes—part of what you consume is made up of insoluble fiber.

Enter microgreens! Microgreens do contain fiber, but they are harvested so much sooner in their growth than mature crops. The young age of the plants at harvest means less tough, fibrous material than mature greens. This makes them a gentler way to get nutrients without overwhelming your gut with too much fiber.

If you look forward to fresh greens on your plate, but your gut is on the sensitive side, microgreens may be the practical addition you've been looking for. They bring color, flavor, and that fresh, crunchy feel without building the entire meal around a mountain of lettuce or spring mix that might bog you down. A small handful of microgreens can give you what you're looking for without the heavy, bloated feeling afterwards.

Sometimes the best shift is not giving up on greens altogether. It's changing the greens you buy and reach for come meal time. Instead of making a salad the main event, try adding a small handful of microgreens as a part of one of your favorite meals. Microgreens go great on avocado toast, on top of a turkey sandwich, scattered over a meat tray, or served as a side with dinner. These are the kinds of small changes that can help you enjoy fresh greens without feeling like you have to push through total discomfort just to eat “healthy.”

If big salads have never felt like a win for you, you are not alone, and you do not have to force yourself into a way of eating that leaves you feeling anything less than like you're floating! Try something different, stay curious, and look for simple ways, like using microgreens, to add fresh flavors and textures that keep your digestive tract happy. Need something new to try? Get a clamshell of microgreens this week and use them as a topper on your next meal—or join our newsletter for more healthy eating info.