Foods That Cause Bloating and What to Eat Instead

Abdominal Bloating is that full, tight, uncomfortable feeling in your belly that can strike after a meal or seemingly out of nowhere. It’s a familiar sensation for many people, and research suggests that 16–30% of people experience it regularly. In fact, nearly one in seven people report experiencing it every week.

But what causes this unpleasant and often painful sensation? More often than not, the answer lies in what you’re eating. Many common foods—even healthy ones—can lead to bloating, leaving you feeling sluggish, uncomfortable, and maybe even a little self-conscious.

The good news? Once you understand which foods that cause bloating are most likely to affect you, you can take steps to minimize your discomfort and feel your best. We’ll look into the most common culprits behind bloating, explore why these foods have such a bloating effect, and provide you with practical tips and alternatives to help you beat the bloat for good.

What is Bloating, and Why Does It Happen?

Bloating is a feeling of fullness, tightness, or swelling in the abdomen. Other symptoms, such as abdominal pain, excessive gas, and frequent burping, often accompany it. While bloating is not typically a sign of a serious medical condition, it can be incredibly uncomfortable and frustrating.

So, what causes this dreaded belly bloat? There are a few common culprits:

• Eating too much or too quickly: When you eat large meals too fast, you may swallow more air than usual. This excess air can get trapped in your digestive system, leading to bloating and discomfort.
• Swallowing air while eating or drinking: In addition to eating too quickly, other habits, such as drinking through a straw, chewing gum, or talking while eating, can cause you to swallow more air, contributing to bloating.
• Consuming certain foods that produce gas during digestion: Some foods are more likely to cause gas and bloating than others. These foods typically contain hard-to-digest components like soluble fibers or sugar alcohols, which can ferment in the gut and produce excess gas.

When considering what to eat when bloated, it’s important to note that while some level of gas production is normal during the digestive process, certain foods can lead to an overproduction of gas, resulting in an uncomfortable feeling of bloating. Choosing the right foods can help alleviate this discomfort.

What Foods Cause Bloating?

Now that we’ve covered the basics of bloating, let’s look into the specific food categories that are most likely to cause that uncomfortable, swollen feeling.

Beans and Lentils

Beans and lentils are notorious for causing gas and bloating. That’s because they contain high amounts of raffinose, a complex sugar that the human body can’t fully digest. When these sugars reach the large intestine, they’re fermented by gut bacteria, producing gas and bloating. The high fiber content in beans and lentils can also contribute to bloating.

If you’re a bean lover, don’t despair! Try these tips to make them more digestible:

• Soak beans before cooking to help break down some of the complex sugars.
• Opt for easier-to-digest options like peas, chickpeas, or lentils.
• Start with smaller portions and gradually increase as your body adjusts.

Cruciferous Vegetables

Cruciferous veggies like broccoli, cauliflower, Brussels sprouts, and cabbage are packed with nutrients but can also cause serious bloating. Like beans, these vegetables contain raffinose and are high in fiber. When consumed raw or in large quantities, they can lead to excess gas production and bloating.

To minimize the bloating effects of cruciferous veggies, try:

• Cooking them can help break down some of the tough fibers.
• Starting with smaller portions and gradually increasing over time.
• Opting for less gas-producing veggies like spinach, zucchini, or bell peppers.

Onions and Garlic

Onions and garlic add flavor to countless dishes, but they can also add some unwanted bloating. These pungent vegetables contain fructans, a type of soluble fiber that can cause digestive distress in some people. Those with sensitive stomachs or fructan intolerances may be particularly prone to bloating after consuming onions or garlic.

If you’re sensitive to these flavorful veggies, you can try:

• Using garlic-infused oils, which provide flavor without the fructans.
• Opting for green onions or chives, which are lower in fructans.
• Cooking onions and garlic can help break down some problematic fibers.

Wheat and Other Whole Grains

Whole grains like wheat, barley, and rye are often touted for their health benefits but can also contribute to bloating. These grains contain raffinose and high amounts of fiber, which can lead to gas production. For those with gluten sensitivities or celiac disease, the gluten protein in wheat and other grains can also trigger bloating and other digestive issues.

If you find that whole grains cause bloating, consider:

• Opting for gluten-free grains like quinoa, rice, or oats.
• Soaking grains before cooking to help break down some of the hard-to-digest components.
• Start with smaller portions and gradually increase as your body adjusts.

Dairy Products

Dairy foods like milk, cheese, and yogurt can be major bloating culprits for those with lactose intolerance. Lactose is a sugar found in dairy products that requires the enzyme lactase to be properly digested. When lactose isn’t fully digested, it can cause gas, bloating, and other digestive issues. 

If you’re lactose intolerant, you can still enjoy dairy by:

• Choosing lactose-free milk and dairy products.
• Opting for plant-based alternatives like almond, soy, or coconut milk.
• Taking lactase enzyme supplements before consuming dairy.

Certain Fruits

Do apples make you bloated? While fruits are an essential part of a healthy diet, some can cause bloating due to their high fructose or sorbitol content. Apples, pears, and watermelons are common offenders. These fruits can be particularly problematic for those with fructose malabsorption or irritable bowel syndrome.

If certain fruits cause you to bloat, try:

• Opting for low-FODMAP fruits like bananas, citrus fruits, or berries.
• Eating smaller portions and seeing how your body responds.
• Peeling fruits like apples and pears, as the skin can be harder to digest.

Carbonated Drinks and Beer

Carbonated beverages like soda and sparkling water can cause bloating due to the extra air bubbles they introduce into the digestive system. Beer, in addition to being carbonated, also contains fermentable carbs and gluten, which can lead to bloating in some people.

To reduce bloating from these beverages, consider:

• Opting for non-carbonated alternatives like still water or herbal tea.
• Limiting your intake of carbonated drinks and beer.
• Choosing gluten-free beers if you have a gluten sensitivity.

Sugar Alcohols and Artificial Sweeteners

Sugar alcohols like xylitol, sorbitol, and maltitol are commonly found in sugar-free gums, candies, and other low-carb products. While they provide a sweet taste without sugar calories, they can also cause digestive issues like bloating, gas, and diarrhea in some people.

If you find that sugar alcohols or artificial sweeteners cause bloating, try:

• Limiting your intake of sugar-free or low-carb products containing these sweeteners.
• Opting for natural sweeteners like stevia or monk fruit.
• Gradually reduce your overall sweetener intake to help your taste buds adjust.

Caffeine is another favorite drink often linked to digestive discomfort, but does coffee cause bloating? For some individuals, its combination of acidity and caffeine can irritate the stomach or overstimulate digestion, leading to gas and bloating—especially when consumed on an empty stomach or paired with additives like milk or sweeteners.

Understanding which foods are most likely to cause bloating and making simple swaps or adjustments can help minimize your chances of experiencing that uncomfortable, swollen feeling.

Tips to Avoid or Reduce Bloating

In addition to being mindful of the foods that commonly cause bloating, there are several other strategies you can employ to help minimize that uncomfortable, swollen feeling:

• Eat slowly and mindfully: Taking the time to chew your food thoroughly and eat at a relaxed pace can help reduce the amount of air you swallow while eating, which can contribute to bloating. Practice mindful eating by putting down your fork between bites, savoring your food, and paying attention to your body’s fullness cues.
• Avoid carbonated drinks and limit alcohol consumption: Carbonated beverages can introduce extra air into the digestive system, leading to bloating. Limiting your intake of soda, sparkling water, and other fizzy drinks can help reduce bloating. Similarly, cutting back on alcohol, particularly beer and carbonated mixed drinks, can also help minimize bloating.
• Consider a low-FODMAP diet: If you constantly feel bloated after eating, you may want to consider a low-FODMAP diet. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates that can be poorly absorbed in the gut, leading to bloating and other digestive issues. A low-FODMAP diet involves eliminating high-FODMAP foods for a period of time and gradually reintroducing them to identify your specific triggers. It’s best to undertake this type of diet under the guidance of a healthcare professional.
• Keep a food diary: Tracking what you eat and how it makes you feel can be a powerful tool for identifying your personal bloating triggers. Keep a simple diary noting what you eat at each meal and any bloating or digestive symptoms you experience afterward. Over time, you may start to see patterns emerge that can help guide your food choices.
• Exercise regularly: Regular physical activity can help stimulate digestion by strengthening gut contractions and keeping things moving through your digestive tract, which can help reduce bloating. Aim for at least 30 minutes of moderate exercise, such as brisk walking, cycling, or swimming, most days of the week.
• Manage stress: Stress can profoundly impact gut health and exacerbate digestive issues like bloating. Incorporating stress-management techniques into your daily routine, such as deep breathing, meditation, or yoga, can help support healthy digestion and reduce bloating.

What to Eat When Bloated

While some foods can cause bloating, others have properties that may actually help alleviate bloating and support healthy digestion. Here are some foods that don’t cause bloating that you might consider incorporating into your diet:

• Ginger: This spicy root has anti-inflammatory properties and can help stimulate digestion, reducing bloating and gas. Try sipping on ginger tea or adding fresh ginger to your meals.
• Papaya: This tropical fruit contains an enzyme called papain that helps break down proteins in the digestive tract, aiding digestion and reducing bloating.
• Pineapple: Like papaya, pineapple contains a digestive enzyme called bromelain that can help ease bloating and support healthy digestion.
• Yogurt with probiotics: Probiotics are beneficial bacteria that help support a healthy gut microbiome. Eating yogurt or other fermented foods with live, active cultures can help promote healthy digestion and reduce bloating.
• Fennel seeds: These flavorful seeds have compounds that can help relax the digestive tract, reducing bloating and gas. Try chewing on a teaspoon of fennel seeds after meals or steeping them in hot water to make a soothing tea.
• Peppermint and chamomile tea: Both peppermint and chamomile have been shown to help soothe the digestive tract and reduce bloating. Sipping on these herbal teas after meals or when you’re feeling bloated can provide some relief.

Your Path to a Less-Bloated Life

Bloating can be frustrating and uncomfortable. Still, by understanding the common foods that cause bloating and their triggers, you can start making simple lifestyle adjustments, take control of your digestive health, and feel your best.

Remember, everyone’s body is different, so what causes bloating for one person may not be an issue for another. The key is paying attention to your body’s responses and making gradual changes that support your unique digestive needs.

Suppose you find that bloating is a persistent issue or is accompanied by severe pain or other concerning symptoms. In that case, it’s important to consult with a healthcare professional to rule out any underlying medical conditions.

By staying mindful of your food choices, listening to your body, and taking steps to support healthy digestion, you can say goodbye to bloating and hello to a more comfortable, confident you. Here’s to a happier, healthier gut!