Foods That Cause Bloating: Avoid These Offenders For Relief


Bloating is a common stomach disease filled with gas, air, or excess buildup of gas that affects the gastrointestinal tract. Many foods lead to boating and cause uneasiness, mild pain, or sometimes severe conditions. It is commonly caused in females compared to males because the body structure somehow differs.

Bloating due to some foods is normally caused by the extra fiber and protein present in them. Moreover, if you are unaware and want to know about the food that causes bloating, then you are reading the right article. Here are the trending foods that are the main reason for bloating and must be avoided.

Top 6 Foods That Cause Bloating

Foods That Cause Bloating

Bloating is a common digestive issue normally caused by untimely eating of foods, low function of the digestive system, or gas. Let’s see foods that cause bloating and how to eat to reduce the factors of risk:

Also Check: Foods To Avoid When Building Muscle – All You Need To Know!

🔸 Onions And Garlic

Onion and garlic contain a soluble fiber called fractus that causes bloating. Although it is eaten raw, cooked onions in vegetables or others are the best way to eat it. Many people are insensitive or intolerant to strong aromas or distant tastes, which cause gas in the stomach.

You should eat fresh herbs or spices as an alternative to onions. Also, while cooking, using chives, basil, thyme, parsley, and others is the best way to reduce bloating.

🔸 Barley, Wheat, And Rye

Barley, wheat, and rye are cereal grains that are very nutritious and excellent sources of fiber. These foods contain phosphorus, vitamin B12, manganese, and others. However, these are sensitive or have a loose digestive system and can suffer from bloating due to their high fiber or gluten content.

Alternatively, reducing your portion sizes or taking brown rice, oats, and other grains would be the best opinions.

🔸 Dairy Products

Dairy products such as milk, cheese, yogurt, and butter contain high levels of protein, calcium, and other healthy nutrients. These contain lactose, which needs time to break down and be absorbed by digestive enzymes. Also, it becomes a major cause of bloating, cramping, or diarrhea.

Moreover, if you frequently suffer from this situation, coconut, almond, rice milk, and oats are the best alternatives.

🔸 Apples 

Apples are high in fiber, vitamins, and antioxidants that contain a range of essential health benefits. However, it has been seen as a reason for food bloating for many people and a cause of digestive issues. It contains fructose or fiber that can be digested in the large intestine; it takes longer in the stomach to digest.

So, try to cook apples instead of raw ones, as they are easier to digest. Also, you can eat bananas, blueberries, grapes, oranges, or others.

🔸 Beans

Beans are a rich source of proteins, essential vitamins, minerals, and carbs. It is beneficial for health but, in many cases, causes boating or digestive problems. Excessive gas develops after eating and during the fermentation process, causing discomfort, bloating, and diarrhea.

Thus, it is advisable to soak the beans and consume them in limited portions.

🔸 Carbonated Beverages

Carbonated beverages contain lots of carbon dioxide gas, which people can’t easily digest. The consumption of carbohydrate drinks such as Coca-Cola, Pepsi, or other soft drinks causes pressure in the stomach and further bloating. So, drink only plain water; alternatives to this are juices, coffee, or tea.

Effective Ways To Prevent Bloating

Bloating is typically a result of improper food intake, and the treatment depends on the cause. If it is mild, it can be treated with a fiber-rich diet, exercise, and drinking plenty of water. Also, home-based solutions such as turmeric, ginger, or digestive powder in hot water are the best solutions to revert to bloating and return to normal daily routines.

This common problem can be resolved by changing the diet and eating anti-bloating foods. However, if chronic constipation or other conditions such as gastroparesis happen, then it becomes necessary to talk to a doctor or dietitian and learn about bloating symptoms.

Read More: Do Probiotics Help With Bloating? What You Need To Know

Bottom Line

Broccoli or other cruciferous vegetables, lentils, beers, sugar alcohols, and fatty foods contain lots of fiber or protein. It is the main cause, as all digestive systems work differently, leading to bloating. So, try eating anti-bloating foods such as carrots, ginger, and cucumbers.

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Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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