What Foods Cause Bloating? Watch Out for these 9 Sneaky Culprits.

Certain foods like beans are well-known for their digestive drawbacks in some people, but others – like sweeteners – often go under the radar. Whether you deal with occasional bloating or feel gassy on a daily basis, identifying what foods cause bloating is key. In this post, we’ll uncover 9 sneaky foods that cause bloating and offer tips on how to reduce bloating through smarter food choices.

What Foods Cause Bloating

Feeling bloated? You’re not alone—stomach bloating affects up to 30% of people regularly.^1,2  And it’s not just from holiday feasts or overeating. Persistent bloating and abdominal discomfort are often linked to the foods you eat AND how you eat them.

In most cases, bloating is caused by gas buildup in the digestive tract. This gas is a mix of swallowed air and gas produced by gut bacteria as they break down certain foods. While bloating is usually harmless, in some cases, it could signal an underlying digestive condition that needs medical attention.³

So, what triggers that uncomfortable gas buildup? Eating too quickly, overeating, or consuming specific foods – even some considered healthy – can increase your risk of bloating.

In this guide, we’ll break down the top bloating culprits and share bloat-friendly food swaps to help ease your symptoms and support a happier gut.

1. Sugar Alcohols/ Non-Nutritive Sweeteners

Sugar alcohols are widely used as additives in sugar-free foods and chewing gums. Commonly used sugar alternatives include xylitol, sorbitol and mannitol. Sugar alcohols fall under a broader category of fermentable sugars and soluble fibers called FODMAPs. FODMAPs cause digestive problems, as they reach the large intestine unchanged and act as fuel for the gut microbiota. In the process of fermentation, gas is produced as a byproduct. A diet high in FODMAPs leads to production of high amounts of gas thus causing bloating. These sugar alternatives also cause digestive issues, such as diarrhea.

Healthy alternatives to refined sugar and artificial sweeteners include: stevia, coconut nectar, cinnamon, nutmeg, liquorice, vanilla.

2. Carrageenan

Another category of food additives is carrageenan. Carrageenan, a food stabilizer, can be found in foods like ice cream, soft-serve, frozen yogurt, and yogurt. It is used to create the thick dairy texture, but can cause gut inflammation, intestinal permeability and bloating.

What to eat instead: freshly made ice-creams and yogurts with no additional preservatives and stabilisers.

3. Beer and other Carbonated Drinks

Ever heard the term “beer belly” before? It refers to not only increased belly fat, but also to the bloating caused by drinking beer. This category shouldn’t really come as a surprise to anyone. These drinks contain high amounts of the gas carbon dioxide. When consumed some of the gas gets trapped in the digestive system, which can cause uncomfortable bloating and even cramping. Additionally, beer is a beverage made from fermentable carbs like barley, maize, wheat and rice, along with some yeast and water. Therefore, it contains both fermentable carbs and gas, two well-known causes of bloating.

What to drink instead: Plain water is always best. Other healthy alternatives include green tea, coffee and fruit-flavored still water.

4. Dairy Products

About 75% of the world’s population is lactose intolerant, so they cannot break down lactose, the sugar found in milk.¹¹ For a lactose intolerant person dairy can cause major digestive problems, including bloating, gas, cramping and diarrhea.

What to eat instead: Lactose intolerant people can sometimes handle fermented products like yogurt, and cream or butter.¹² These days, there are many plant-based options available such as coconut, almond, soy or rice milk.

5. Cereal Grains: Wheat, Barley and Rye

Although, consumed widely and rich in fiber and with high amounts of vitamins and minerals like molybdenum, manganese and selenium manganese, phosphorus, copper and B-vitamins. Grains have been highly controversial over the past few years, mainly because it contains a protein called gluten. This causes major digestive problems for people with celiac disease or gluten sensitivity. Just like beans, the high fiber content and FODMAPs in grains can cause digestive problems in many people.^5,6

What to eat instead: There are numerous alternatives to wheat, such as certified gluten-free oats, brown rice, almond flour, quinoa or buckwheat.

6. Cruciferous Vegetables

This vegetable family includes broccoli, cauliflower, cabbage, brussel sprouts and several others. Known for their health benefits, due to presence of essential nutrients like fiber, vitamin C, vitamin K, iron and potassium, they also contain FODMAPs, that causes bloating in some people. To make them more digestible and easier on your gut, rather than eating them raw try cooking cruciferous vegetables.

What to eat instead: It’s easy to replace them with other vegetables that are equally rich in vitamins and minerals, such as spinach, cucumbers, lettuce, sweet potatoes, zucchini, asparagus, carrots, ginger, and celery. You can always also eat them in smaller portions, or cook them more thoroughly.

7. Allium: Onions & Garlic

These flavourful underground bulb vegetables, are popular in cooked meals, side dishes and salads. Though eaten in small quantities and are usually cooked, they are the main dietary sources of fructans. These soluble fibers are FODMAPs and hence causes bloating.⁷ Additionally, some people are sensitive or intolerant to other compounds in garlic and onions, especially when eaten raw.⁸

What to eat instead: Try using fresh herbs or spices to flavour your food as an alternative.

8. Apples

Apples, among the most popular fruits in the world are high in fiber, vitamin C and antioxidants. Even though they have been linked with a range of health benefits.^9,10 Apples have also been known to cause digestive issues for some people. The reason being the fructose and the high fiber content, both known causatives of bloating.

What to eat instead: Other fruits, such as bananas, blueberries, grapefruit, mandarins, oranges or strawberries.

9. Beans and Lentils

Beans & lentils are types of legumes that are rich sources of not only healthy carbs and proteins but also fibers, vitamins and minerals like iron, copper and manganese.⁴ However, most beans contain sugars called alpha-galactosides, belonging to FODMAPs. As mentioned, FODMAPs are big culprits when it comes to bloating. Particularly for sensitive individuals, such as those with Irritable Bowel Syndrome, the gas is formed in much higher quantities, and this may cause major discomfort, with symptoms like bloating, flatulence, cramping and diarrhea.

What to eat instead: Consider substituting with beans that are easier on the digestive system for a short period, such as puy lentils, pinto beans, black beans, adzuki beans and mung beans. A trick to reduce FODMAPs in beans is by soaking them overnight, or sprouting them.

Closing Remarks

If you’ve found yourself experiencing bloating or excess gas and don’t know what to do about it, try eliminating or minimising one of these food groups and see if the symptoms disappear. Remember, a gut healthy diet involves eating an abundance of fresh, whole foods. Above all, remove to chew your food very well, to activate your digestive enzymes.