13 Common Foods That Cause Bloating and How to Avoid It

Feeling bloated after a meal is an uncomfortable experience that affects millions of people daily. If you’ve ever wondered why your stomach feels swollen, tight, or distended after eating, you’re not alone. Understanding which foods cause bloating can help you make better dietary choices and improve your digestive comfort.

Bloating occurs when your gastrointestinal tract becomes filled with air or gas, causing your abdomen to feel full and appear swollen. Research indicates that approximately 30% of adults experience regular bloating, making it one of the most common digestive complaints. While bloating can sometimes signal an underlying medical condition, it’s most often related to the foods we eat and how our digestive system processes them.

In this comprehensive guide, we’ll explore 13 foods that commonly cause bloating and provide practical alternatives to help you enjoy meals without the uncomfortable aftermath.

Understanding Why Certain Foods Make You Bloated

Before diving into specific foods, it’s important to understand the mechanisms behind bloating. Several factors contribute to this uncomfortable condition:

Gas Production: When certain carbohydrates aren’t fully digested in the small intestine, they travel to the colon where bacteria ferment them, producing gas as a byproduct.

Food Intolerances: Some people lack specific enzymes needed to properly digest certain foods, leading to bloating and other digestive symptoms.

FODMAPs: These are short-chain carbohydrates that are poorly absorbed in the small intestine and can trigger bloating, especially in people with sensitive digestive systems.

Swallowing Air: Eating too quickly, drinking carbonated beverages, or consuming certain foods can cause you to swallow excess air, leading to bloating.

1. Beans and Legumes

Beans are nutritional powerhouses packed with protein, fiber, vitamins, and minerals. However, they’re also one of the most notorious foods that cause bloating. Black beans, kidney beans, chickpeas, and lima beans all contain complex sugars called oligosaccharides, specifically alpha-galactosides, which belong to the FODMAP family.

The human digestive system lacks the enzyme needed to break down these sugars completely. When they reach the large intestine undigested, gut bacteria ferment them, producing gas and causing that familiar bloated feeling.

Better Options: If you love beans but want to minimize bloating, try soaking dried beans for at least 12 hours before cooking and changing the water several times. You can also start with smaller portions and gradually increase your intake as your digestive system adapts. Light-colored beans like navy beans or adzuki beans may be easier to digest than darker varieties.

2. Lentils

Like their bean cousins, lentils are legumes rich in protein, fiber, and essential minerals including iron and manganese. While they’re excellent for overall health, lentils can trigger bloating in many individuals, particularly those unaccustomed to high-fiber diets.

Lentils contain both high amounts of fiber and FODMAPs, making them a double threat for people with sensitive digestive systems or irritable bowel syndrome (IBS).

Better Options: Sprouting or soaking lentils before cooking can significantly reduce their gas-producing compounds. If lentils consistently cause problems, consider replacing them with well-tolerated proteins like chicken, fish, tofu, or quinoa, which provides similar nutritional benefits without the FODMAPs.

3. Carbonated Beverages

Sodas, sparkling water, beer, and other fizzy drinks are common culprits when it comes to bloating. These beverages contain dissolved carbon dioxide gas, which creates the pleasant bubbles we enjoy but can wreak havoc on your digestive system.

When you drink carbonated beverages, you’re essentially swallowing gas. Some of this gas is released through burping, but much of it can become trapped in your digestive tract, leading to uncomfortable bloating and abdominal distension.

Better Options: Plain water is always your best choice for hydration. If you find water boring, try infusing it with fresh fruits, cucumber, or herbs like mint or basil. Unsweetened tea, coffee, and coconut water are also excellent alternatives that won’t cause bloating. If you can’t give up carbonation entirely, limit your intake to 8 ounces per day.

4. Wheat and Wheat Products

Wheat is a staple grain found in bread, pasta, cereals, baked goods, and countless processed foods. While it’s a dietary mainstay for many people, wheat can cause significant bloating for several reasons.

First, wheat contains gluten, a protein that people with celiac disease or non-celiac gluten sensitivity cannot properly digest. Second, wheat is high in FODMAPs, particularly fructans, which can trigger bloating even in people without gluten issues. Finally, many wheat-based products are highly processed and low in fiber, which can slow digestion and contribute to bloating.

Better Options: If you suspect wheat is causing your bloating, try gluten-free alternatives like quinoa, brown rice, certified gluten-free oats, or ancient grains like amaranth. For baking, almond flour, coconut flour, and cassava flour work well in most recipes. Sourdough bread, which undergoes fermentation, may be better tolerated as the fermentation process breaks down some of the problematic compounds.

5. Cruciferous Vegetables

Broccoli, cauliflower, Brussels sprouts, cabbage, and kale belong to the cruciferous vegetable family. These vegetables are incredibly nutritious, loaded with vitamins C and K, folate, fiber, and cancer-fighting compounds.

Despite their health benefits, cruciferous vegetables contain raffinose, a complex sugar that humans cannot digest. They’re also high in fiber and contain FODMAPs, making them particularly problematic for people with IBS or other digestive sensitivities.

Better Options: Cooking cruciferous vegetables breaks down some of their gas-producing compounds, making them easier to digest than raw versions. If they still cause problems, try substituting with easier-to-digest vegetables like spinach, zucchini, cucumbers, lettuce, carrots, or bell peppers. You can also reduce portion sizes and eat cruciferous vegetables less frequently.

6. Onions

Onions add flavor and depth to countless dishes, but they’re also one of the most common foods that make you bloated. Onions are particularly high in fructans, a type of soluble fiber and FODMAP that can cause digestive distress.

Even small amounts of onions can trigger symptoms in sensitive individuals. Raw onions are especially problematic, as cooking breaks down some of the fructans, making them slightly easier to tolerate.

Better Options: Fresh herbs like parsley, cilantro, and basil can add flavor without the bloating. The green parts of spring onions or scallions are low in FODMAPs and safe for most people. Chives are another good alternative. If you must use onions, try infusing oil with onion flavor and removing the solid pieces before cooking, as FODMAPs are not fat-soluble.

7. Barley

Barley is a versatile whole grain that appears in soups, stews, salads, and even as a rice substitute. It’s rich in fiber, selenium, manganese, and B vitamins, making it nutritionally valuable.

However, barley contains both gluten and high amounts of fiber, which can cause bloating in people who aren’t used to consuming significant fiber or those with gluten sensitivities. The combination can slow digestion and increase gas production.

Better Options: Pearl barley, which has been processed to remove the outer hull, contains less fiber and may be easier to digest than hulled barley. If barley consistently causes problems, switch to gluten-free grains like brown rice, wild rice, quinoa, millet, or buckwheat, which provide similar nutritional benefits with less digestive stress.

8. Rye

Rye is a cereal grain closely related to wheat, commonly used in rye bread, crackers, and whiskey. Like barley, rye is highly nutritious, providing substantial amounts of fiber, manganese, phosphorus, and B vitamins.

Rye contains gluten and is particularly high in fiber compared to other grains. It also contains significant amounts of fructans, making it a triple threat for people prone to bloating.

Better Options: If you enjoy the hearty flavor of rye bread, try sourdough rye, as the fermentation process reduces fructan content. Otherwise, opt for gluten-free bread made from rice, millet, or corn. Whole grain oats, quinoa, and buckwheat are excellent alternatives that provide fiber without the problematic compounds found in rye.

9. Dairy Products

Milk, cheese, yogurt, ice cream, and other dairy products are excellent sources of protein, calcium, and vitamins. However, approximately 65% of the global population has reduced ability to digest lactose after infancy, a condition called lactose intolerance.

Lactose is the natural sugar found in dairy products. When people with lactose intolerance consume dairy, the undigested lactose travels to the colon where bacteria ferment it, producing gas, bloating, cramping, and diarrhea.

Better Options: Many lactose-intolerant individuals can tolerate small amounts of hard cheeses like cheddar or parmesan, which contain minimal lactose. Greek yogurt and kefir contain probiotics that help digest lactose and may be better tolerated. Lactose-free dairy products are widely available. Plant-based alternatives include almond milk, coconut milk, oat milk, and cashew milk, though check labels for added sugars and thickeners that might also cause bloating.

10. Apples

The saying “an apple a day keeps the doctor away” highlights the health benefits of this popular fruit. Apples are rich in vitamin C, antioxidants, and fiber, with numerous studies linking them to improved heart health and reduced disease risk.

Despite these benefits, apples contain high amounts of fructose and fiber, both of which can cause bloating. Fructose is a FODMAP that some people have difficulty absorbing, leading to fermentation in the large intestine. The high fiber content can also contribute to gas and bloating, especially in people unaccustomed to fiber-rich diets.

Better Options: Cooked apples, like baked apples or applesauce, are easier to digest as heat breaks down some of the fiber. If apples consistently cause problems, try lower-FODMAP fruits like bananas, blueberries, strawberries, grapes, cantaloupe, or oranges. These provide similar nutritional benefits without the uncomfortable side effects.

11. Garlic

Garlic is beloved worldwide for its distinctive flavor and potential health benefits, including immune support and cardiovascular protection. Despite its popularity, garlic is one of the foods that cause bloating in many people.

Like onions, garlic contains high levels of fructans. Even small amounts can trigger bloating, gas, and abdominal discomfort in sensitive individuals. Raw garlic tends to cause more problems than cooked garlic.

Better Options: Try using garlic-infused oil, where garlic cloves are heated in oil and then removed. Since fructans aren’t fat-soluble, the oil retains garlic flavor without the bloating-causing compounds. Garlic scapes (the flowering stems of garlic plants) and asafoetida powder can provide similar flavors. Fresh herbs like basil, oregano, or rosemary can also add depth to dishes without digestive issues.

12. Sugar Alcohols

Sugar alcohols like xylitol, sorbitol, mannitol, and maltitol are commonly used as sugar substitutes in “sugar-free” products, including chewing gum, candies, protein bars, and diet foods. While they contain fewer calories than sugar, they can cause significant digestive problems.

Sugar alcohols are FODMAPs that aren’t fully absorbed in the small intestine. When they reach the colon, bacteria ferment them, producing gas and causing bloating. They also draw water into the intestines, which can lead to diarrhea in addition to bloating.

Better Options: Erythritol is a sugar alcohol that’s better tolerated because it’s absorbed before reaching the colon, producing minimal digestive symptoms. Stevia is a natural, plant-based sweetener that doesn’t cause bloating. Small amounts of regular sugar or monk fruit sweetener are also better alternatives for most people than large amounts of sugar alcohols.

13. Beer

Beer combines several bloating triggers into one beverage, making it particularly problematic. It’s carbonated, which means it contains dissolved carbon dioxide gas. It’s made from grains like barley and wheat, which contain gluten and fermentable carbohydrates. The fermentation process also produces additional compounds that can cause digestive distress.

This combination makes beer one of the worst beverages for bloating, often causing immediate abdominal distension and discomfort.

Better Options: If you’re looking for alcoholic alternatives that cause less bloating, red wine, white wine, or clear spirits like vodka or gin (without carbonated mixers) are better choices. Hard ciders may also cause bloating if you’re sensitive to fructose. Always drink alcohol in moderation and stay well-hydrated with water.

Additional Strategies to Reduce Bloating

Beyond avoiding problematic foods, several other strategies can help minimize bloating:

Eat Slowly: Taking time to chew your food thoroughly and eating at a relaxed pace reduces the amount of air you swallow and helps your digestive system process food more efficiently.

Stay Hydrated: Drinking adequate water throughout the day helps keep your digestive system moving and prevents constipation, which can contribute to bloating.

Exercise Regularly: Physical activity helps stimulate digestion and can reduce gas and bloating. Even a short walk after meals can make a difference.

Keep a Food Diary: Track what you eat and when symptoms occur to identify your personal trigger foods. Everyone’s digestive system is different, and what causes bloating in one person may not affect another.

Consider Probiotics: These beneficial bacteria can improve gut health and may reduce bloating over time. Fermented foods like sauerkraut, kimchi, and yogurt are natural probiotic sources.

Manage Stress: Stress can significantly impact digestion. Practice relaxation techniques like deep breathing, meditation, or yoga to support digestive health.

Try Digestive Enzymes: Over-the-counter digestive enzyme supplements may help break down problematic foods more effectively, reducing bloating symptoms.

When to See a Healthcare Professional

While occasional bloating is normal and usually harmless, persistent or severe symptoms warrant medical attention. Consult a healthcare provider if you experience:

• Bloating that doesn’t improve with dietary changes
• Severe abdominal pain or cramping
• Unexplained weight loss
• Blood in your stool
• Persistent diarrhea or constipation
• Vomiting or nausea
• Symptoms that interfere with daily activities

These symptoms could indicate conditions like IBS, inflammatory bowel disease, celiac disease, or other digestive disorders that require professional diagnosis and treatment.

The Low FODMAP Diet Approach

If you’ve identified that multiple high-FODMAP foods trigger your bloating, you might benefit from following a low FODMAP diet under professional guidance. This approach involves three phases:

Elimination Phase: Remove high-FODMAP foods for 2-6 weeks to allow your digestive system to settle.

Reintroduction Phase: Gradually reintroduce individual FODMAP groups one at a time to identify which specific types trigger your symptoms.

Personalization Phase: Create a customized diet that avoids your specific triggers while including as many foods as possible for nutritional variety.

Working with a registered dietitian who specializes in digestive health can help ensure you follow this diet correctly and maintain proper nutrition throughout the process.

Conclusion

Understanding which foods cause bloating empowers you to make informed dietary choices that support digestive comfort. While the 13 foods discussed in this article are common triggers, remember that individual tolerance varies significantly. What causes severe bloating in one person may not affect another at all.

Start by identifying your personal trigger foods through careful observation and food journaling. Make gradual dietary changes rather than eliminating multiple foods at once, which can make it difficult to pinpoint specific culprits and may lead to nutritional deficiencies.

Remember that many foods that cause bloating are also highly nutritious and beneficial for overall health. The goal isn’t necessarily to avoid these foods entirely but to find the right balance and preparation methods that work for your individual digestive system.

If dietary modifications don’t improve your symptoms, or if you’re experiencing severe or concerning symptoms, don’t hesitate to seek professional medical advice. A healthcare provider can rule out underlying conditions and provide personalized recommendations to help you achieve optimal digestive health and comfort.

Sources:

• National Institutes of Health – Bloating and Functional Gastrointestinal Disorders
• PubMed Central – FODMAPs and Gastrointestinal Disease
• National Cancer Institute – Cruciferous Vegetables and Cancer Prevention
• National Institutes of Health – Lactose Intolerance
• National Institute of Diabetes and Digestive and Kidney Diseases – Lactose Intolerance
• PubMed Central – Dietary Management of Functional Gastrointestinal Symptoms