Foods that can lead to bloating include beans, carbonated drinks, and some fruits and vegetables. Grains, dairy, and other items can also cause bloating in people with a food intolerance.
People who have frequent bloating often find it stems from dietary factors. It is rarely a sign of a severe medical condition, but it can cause pain and discomfort.
In this article, we discuss 10 foods that commonly cause bloating in no particular order. We also provide suggestions for alternative dietary options that are less likely to have this effect.
According to an older 2014 study, beans are full of protein, carbohydrates, fiber, vitamins, and minerals. However, their high fiber content and the presence of oligosaccharides, which are sugars that the body can find difficult to break down, may cause bloating.
Alternative options
People can opt for beans that are easier to digest, including adzuki and mung beans, or they can try using alternatives, such as:
Soaking beans before cooking them can make them less likely to create excess gas on digestion.
Another way to reduce the discomfort and flatulence that consuming beans can cause is to eat small amounts each day to gradually build up gut microbiota and reduce gas.
An
Carbonated beverages, including sodas, have carbon dioxide gas in them to create bubbles.
This gas goes directly to the digestive tract, where it can cause bloating. Drinking too many of these beverages can also cause other health issues. An older 2013 study found that
Alternative options
Alternatives that are more healthy and are less likely to cause bloating include:
- plain or flavored water
- fresh fruit and vegetable juices
- seltzer water with fresh juice, lemon, or lime
- milk
- hot and cold teas, especially green tea
Choosing these alternative options can help with bloating and weight management. However, it is advisable to make sure that substitute beverages do not contain large quantities of sugar.
Wheat
Sensitivity to gluten can be due to celiac disease, an autoimmune condition, or non-celiac gluten sensitivity, which is a less severe condition that can cause similar symptoms to celiac disease.
Alternative options
Alternatives to wheat that may not cause bloating include:
- pure oats
- buckwheat
- wild rice
- almond and coconut flour
- quinoa
Rye and barley are both cereal grains that are closely related to wheat.
Both grains are nutritious, rich in fiber, and full of vitamins and minerals.
However, their high fiber and
Alternative options
People can replace rye and barley with other grains, such as oats and brown rice, or with gluten-free cereals. They could also consider using pseudocereals, such as buckwheat or quinoa.
Pseudocereals are tiny, grain-like seeds from non-grass plants, which people can consume in the same way as regular cereals.
The nutritional profile of pseudocereals is superior to that of conventional cereal options, as they contain more protein and dietary fiber.
Onions contain fructans, which are soluble fibers that can cause bloating and other gastrointestinal symptoms.
Fructans also occur in garlic, leek, agave, wheat, and a range of other gas-producing foods. Even in small quantities, onions and garlic may cause bloating and other digestive issues.
Some people may have an allergy or intolerance to garlic or onions, which further increases the likelihood of bloating, belching, and gas after consuming them.
Alternative options
People can substitute celery, collard greens, leeks, and fennel for onions.
Alternatives to garlic can include other spices and herbs, such as chives and basil.
Examples of cruciferous vegetables include:
- cauliflower
- broccoli
- cabbage
- Brussels sprouts
- garden cress
These are healthy foods that contain many nutrients. However, they can cause some undesirable digestive symptoms, including bloating.
Alternative options
Cooking cruciferous vegetables makes them easier to digest.
Alternatively, people can replace them with other vegetables that are equally rich in nutrients but will not cause bloating. These may include:
- spinach
- zucchini
- sweet potatoes
- asparagus
- carrots
- ginger
- celery
Dairy products, which include milk and a range of cheeses and yogurts, are an excellent source of calcium and protein. Some people have a condition called lactose intolerance, which means that their bodies are unable to break down lactose, the sugar in milk products.
If people have lactose intolerance, consuming milk is
Some people who have lactose intolerance can eat some lactose-containing products, including cheese and yogurt, or can manage them in small quantities.
Alternative options
Lactose-free milk alternatives are available, including:
- lactose-free milk
- almond milk
- soy milk
- rice milk
- flax milk
People can also purchase lactose-free cheeses, yogurts, and ice creams.
Non-nutritive sweeteners, or artificial sweeteners, replace sugar in sweet beverages, foods, and chewing gum.
They include sorbitol and xylitol, among others. These sweeteners have no nutritional benefit, and experts do not recommend them as part of a healthy diet.
Moreover, non-nutritive sweeteners may cause digestive problems, including gas and bloating. For example, a 2019 review of research noted that sorbitol may cause bloating and flatulence.
Alternative options
Some alternatives to artificial sweeteners and refined and processed sugar include:
Alcohol is an inflammatory substance, and consuming it may cause inflammation of the gastrointestinal lining.
Beer is particularly likely to irritate the gut because it is a carbonated beverage. It also contains yeast, which feeds on bacteria in the gut, and fermentable carbohydrates, such as barley and wheat. Many people are sensitive to fermentable carbohydrates, which can cause gas and bloating.
Alternative options
As alcohol carries other health risks, it is best to drink water or tea as an alternative.
However, if people want to drink alcoholic beverages, wines and spirits should cause significantly less bloating and gas than beer.
Apples and pears are popular fruits that contain plenty of nutrients. However, they are also known to cause bloating and digestive problems.
This is because they contain fructose, a fruit sugar that many people find difficult to digest.
They also contain sorbitol, which can cause significant bloating for some people.
Alternative options
Cooked apples and pears can be easier to digest than fresh ones. People can also replace the apples and pears in their diet with other fruits that are less likely to cause bloating, such as:
- berries, including strawberries, blueberries, and blackberries
- citrus fruits, such as grapefruit, mandarins, and oranges
- bananas
- grapes
- cantaloupe
In many cases, bloating occurs as a result of specific foods or beverages in the diet rather than a severe medical condition.
Foods that cause bloating in one person may not affect another person. Therefore, it is important that people only avoid foods that affect them rather than cutting out every food that may cause bloating.
If avoiding certain foods does not help with bloating, it is best to talk with a dietitian or other healthcare professional who can work out the underlying cause and recommend appropriate treatment.
In the rare instances when the diet is not the cause of bloating, it is possible that a medical condition is responsible.
