Top 9 Foods That Cause Bloating

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Top 9 Foods That Cause Bloating

Hello All!!!

Bloating refers to the feeling of the belly getting enlarged or swollen after eating a meal. This usually happens due to gas or other digestive problems. Bloating is quite common and some people experience it regularly.

woman with stomach pain

Although it can be a symptom of a medical condition, bloating is usually triggered by the food you eat. Here are foods that cause bloating:

1) Beans


Beans are a kind of legume. Beans contain carbs called FODMAPs, which are short-chain carbs that escape digestion and get fermented by the friendly gut bacteria. The byproduct of fermentation is gas. Usually for healthy people it should not be a problem but those with irritable bowel syndrome may have discomfort including bloating, flatulence, diarrhea and cramps.

Don’t worry as you can reduce FODMAPs in beans by soaking and sprouting the beans.

2) Lentils

why you must have lentils

Lentils too are legumes. They have a high fibre content and this causes bloating in sensitive individuals. Just like beans even lentils have FODMAPs that cause excessive gas and bloating. But when you soak or sprout the lentils before consuming them, they would be easy to digest. Light coloured lentils are low in fibre than the ones with darker hues and cause less bloating.

3) Carbonated drinks

Are sugary drinks bad for health-soft drinks

Carbonated drinks cause bloating as they contain lots of carbon-dioxide gas. Drinking such beverages makes you swallow up large amounts of the gas and it gets trapped in the digestive system causing bloating and cramping.

4) Cruciferous veggies

Cruciferous_Vegetables burn belly fat

Cruciferous veggies include cauliflower, broccoli, cabbage and the like. Though they are healthy they contain FODMAPs and hence cause bloating in some people. This doesn’t mean that you can’t have them. Cooking such veggies make them easy to digest.

5) Onions


Onions are found in salads, side dishes and cooked meals. We just can’t imagine our meals without them. Onions contain fructans, which are soluble fibres that cause bloating. Apart from fructans, raw onions have certain compounds to which some people are sensitive. So, onion can cause bloating and digestive discomforts. However, when you cook the onions, it will reduce the digestive effects.

6) Dairy products

milk and cheese

Dairy is a great source of protein and calcium. Dairy products include milk, cheese, butter and yoghurt. But do you know that 75% of the world’s population cannot break down the lactose present in milk? This condition is called lactose intolerance. If you are lactose intolerant you would suffer from bloating, gas, cramps and diarrhea when you consume dairy products. Lactose intolerant people can at times handle cream, butter or fermented dairy like yoghurt.

7) Garlic

garlic_tummy flattening fods

Garlic is an immensely popular spice. Just like onions even garlic contains fructans, which are FODMAPs that can cause bloating. Some people can also be allergic or intolerant to the compounds present in garlic. Symptoms include belching, bloating and gas. But cooked garlic might not have such effects.

8) Sugar Alcohols


Sugar alcohols are found in the place of sugar in sugar-free foods and chewing gums. The common ones are sorbitol, xylitol and mannitol. Sugar alcohols are FODMAPs too and they cause digestive problems. Sugar alcohols reach the large intestine without getting digested where the friendly gut bacteria feed on them. Large amounts of sugar alcohols cause bloating, gas and diarrhea.

9) Beer

beer-foods that cause bloating

Drinking beer causes bloating! Bad news for beer lovers! Beer has both carbon dioxide and fermentable carbs and both of them are well known causes of bloating. The grains used to make beer include barley, wheat, maize and rice, some of which are known to contain gluten.

Do you suffer from bloating often?

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