Some foods that cause bloating are apples, salty foods, foods with gluten, and cruciferous vegetables. Bloating refers to the experience of having a full abdomen.
You might experience bloating with certain foods because you are intolerant of specific food types. Here are some of the foods responsible for bloating, other causes of bloating, and some foods that may help.
Cruciferous vegetables, like broccoli and cabbage, have nutrients like calcium, folate, potassium, and vitamins C, E, and K. These vegetables also contain a sugar called raffinose. Raffinose produces gas and makes you bloat.
2. Legumes
Beans—along with lentils, soybeans, and peas—are known as gas-causing foods. Although they contain more than enough protein, they also contain sugars and fibers your body can't absorb. This lack of absorption leads to gas and bloating.
Combine legumes with easily digestible whole grains, like rice or quinoa, and drink plenty of water. Your body will eventually get used to fiber-rich foods, which may reduce your symptoms.
You may be lactose intolerant if you feel gassy after a few slices of cheese or a bowl of cereal with milk. People who are lactose intolerant lack the necessary enzymes to break down lactose (the sugar found in dairy products). When that occurs, gas can form in the gastrointestinal (GI) tract, which may trigger bloating.
You can consider avoiding dairy products and opting for the many lactose-free or nondairy alternatives. You can also try lactase tablets, which help people digest foods that contain lactose.
4. FODMAP Foods
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. FODMAP foods have carbohydrates that your small intestine cannot entirely absorb. The undigested carbohydrates accumulate in the small intestine, pulling in excess gas and liquid—the culprits of bloating.
Here are some examples of high-FODMAP foods:
- Apricots
- Artichokes
- Beets
- Cherries
- Peas
- Peaches
Apples are not only high in fiber; they also contain fructose and sorbitol. These are sugars found in fruits that many people can't tolerate, Cynthia Sass, RD, contributing nutrition editor, told Health, which can lead to gas and the inevitable puffy feeling.
6. Salty Foods
Eating high-sodium foods can trigger water retention, which can lead to bloating. Avoiding sodium isn't as simple as not using the saltshaker. Sodium can be found in most processed and packaged foods, including soups, bread, and other surprisingly salty fast foods.
Gluten is a protein found in wheat, barley, and rye and is often included in foods like breads, cakes, or pastas. People with celiac disease and people with gluten sensitivity can both experience digestive issues, including bloating.
People with celiac disease experience an autoimmune response (when the body's immune system accidentally attacks itself) after eating gluten. Other people may have a non-celiac gluten sensitivity, meaning they are sensitive to gluten but don't have celiac disease.
8. Onions and Garlic
Onions and garlic are packed with soluble fibers called fructans. The body is not incredibly good at digesting foods containing fructans, which may lead to several digestive issues.
Some people have a fructan intolerance. Like non-celiac gluten intolerance, when fructans ferment in the bowels, they attract water into the colon, which causes bloating and gas.
Some fruits often cause bloating because of their high fructose contents. Fructose is a naturally occurring sugar that your body does not easily digest, sometimes causing excess gas. Watermelon is high in fructose, containing about 10 grams in just one slice.
Some people may also have conditions like hereditary fructose intolerance or fructose malabsorption. Both of these conditions can cause bloating after ingesting fructose. Foods that have high fructose contents also further aggravate symptoms of IBS.
Other Bloating Causes
Several factors contribute to bloating, such as:
- Constipation
- Gastroesophageal reflux disease (GERD)
- Irritable bowel syndrome (IBS)
- Small bowel bacterial overgrowth
- Swallowing air
- Ovarian cancer
- Overeating
- Weight gain
Here are some foods that may be beneficial for bloating:
- Bananas: One medium-sized banana contains 9% of the recommended daily amount of potassium. Foods rich in potassium prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating.
- Cinnamon: Cinnamon is a spice that packs a lot of antioxidants that may help get rid of excess gas. There's some evidence that people have traditionally used cinnamon for thousands of years to treat digestive issues like bloating.
- Cucumber: People use cucumbers to reduce puffiness under their eyes, but they can also reduce bloating. The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling.
- Fennel seeds: Fennel does wonders for your digestive tract—especially since you can benefit from multiple parts of the vegetable. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating.
- Ginger: Ginger contains the digestive enzyme zingibain, which helps your digestive system break down protein. The compound potentially helps food digest more efficiently, reducing bloat, gas, or constipation.
- Papaya: Papain (the enzyme in papaya, a tropical fruit) helps break down proteins in your GI system, which makes digestion easier. In general, tropical fruit also has anti-inflammatory properties and fibers that support a strong digestive tract.
- Peppermint and chamomile teas: Sip on a hot cup of peppermint or chamomile tea. Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat. Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort.
- Pineapple: Another tropical fruit, pineapple, is mostly water, which keeps you hydrated. Bromelain, an enzyme found in pineapples, promotes digestive health by helping break down proteins. Bromelain is one of the most effective enzymes for breaking down collagen.
- Rice: Limiting starchy vegetables—like potatoes and corn—is key to eating healthily and reducing bloating. Rice is the only starch that doesn't cause gas.
- Yogurt with probiotics: Probiotics, which are good bacteria in your gut, help regulate digestion and champion the overall health of your digestive tract. You can take probiotic supplements, but you may as well get a breakfast out of it.
A Quick Review
Some foods like FODMAP foods, dairy, onions, and garlic can lead to bloating. You might experience bloating if you are intolerant to substances like gluten or lactose, for instance.
While food may cause bloating, there are also medical causes. Contact a healthcare provider to determine the cause of your bloating if it doesn't resolve with a diet change.
