Foods that Cause Bloating

by Garreth Myers

Bloating or a feeling of fullness in the abdomen is a common occurrence, characterized by swelling of the abdomen. Some amount of stomach pain and stomach growling is normal. Gas in your stomach is caused due to two main reasons:

  • Swallowing a lot of air   
  • Eating foods that cause bloating

Reducing bloating caused by swallowing air is easy. It is rectified by consciously reducing the amount of air you swallow. Breathe through your nostrils rather than your mouth and avoid swallowing unconsciously.

For most of us, bloating is accompanied by eating certain types of food. Certain foods are broken down by the bacteria present in the intestines to help facilitate the digestive process. In this process of conversion, a lot of gas is released, resulting in bloating.

Most carbohydrates, except for rice, cause a lot of gas. Proteins and fats cause the least gas. Most adults have difficulty in digesting lactose filled products, while most children don’t. This is because of low levels of the enzyme lactate in our systems as we age. The best ways to avoid bloating caused due to gas accumulation is by knowing the foods that cause gas and staying away from them.

List of foods that cause bloating

Many foods cause your stomach to bloat. You will be surprised to learn that a lot of fruits, fruit juices, soft drinks, and even vegetables can cause your stomach to bloat. Bear in mind that this is only a general list, and foods that cause one person a lot of discomfort may not be a problem for another.

Listed below are some of the foods that can cause bloating. Sugars that cause bloating include:

  • Lactose – A sugar found in a majority of dairy products
  • Raffinose – A sugar found in some vegetables
  • Fructose – A sugar found in a wide range of products including artificial sweeteners
  • Sorbitol- A sugar found in some fruits.
Some of the dairy products that can cause gas include:
  • Milk
  • Cheese
  • Ice cream
Vegetables that may cause gas include:
  • Beans
  • Cabbage
  • Brussels sprouts
  • Broccoli
  • Asparagus
  • Onions
  • Artichokes
  • Peas
  • Potatoes
  • Corn
  • Oat bran
  • Cucumber
  • Radishes
  • Cauliflower
  • Greens
  • Leeks
  • Parsnips
Fruits that can result in bloating include:
  • Pears
  • Apples
  • Peaches
  • Resins
  • Bananas
  • Apricots
  • Dried fruit
  • Grains that cause gas are:
  • Whole grains
  • Wheat
  • Brown rice
Meat products and eggs can also cause you to feel bloated.

Some of the other foods that can cause bloating are:
  • Spicy foods
  • Fried foods
  • Caffeine
  • Carbonated drinks
  • Beer
  • Bagels
  • Pretzels
Foods that help in bloating
It is important to know that passing gas 14 times a day is normal and is actually a good thing. Bloating is caused due to the accumulation of gas in the stomach, which can lead to a lot of discomfort. Research suggests that not drinking fluids while eating as well as eating slowly instead of rapidly can help prevent bloating to a large extent. Not smoking too helps prevent bloating.

There are certain foods that do not cause the stomach to bloat. For instance insoluble fiber present in wheat bran passes unchanged in the intestines, producing very little gas. Also natural probiotics such as kefir, sauerkraut, yogurt, and fermented pickles and vegetables help change the natural flora present in the gut, reducing bloating and other intestinal discomfort caused as a result of poor digestion.

Staying away from foods that cause bloating (such as carbohydrates) and including foods that prevent it (such as proteins) or help manage it (such as probiotics) is the key to managing bloating.


Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.
More articles from the Diseases and Ailments Category