Nothing spoils a satisfying meal quite like feeling bloated afterward. But what leads to that uncomfortable sensation? It could be that you’ve eaten one of the common foods known to cause bloating.
Bloating is described as a sense of fullness, discomfort, and swelling in the stomach, explains Samantha Dieras, RD, director of ambulatory nutrition services at Mount Sinai Hospital. She adds that this occurs when there’s too much gas in the digestive system, which can result from various factors like bacterial overgrowth, irritable bowel syndrome, swallowing air, chewing gum, certain medications, and specific foods we consume.
Although bloating is normal and typically goes away on its own, there are ways to prevent it and ease the discomfort. Start by steering clear of these foods:
Beans and Lentils
Packed with fiber, protein, iron, and other nutrients, beans and lentils are highly nutritious but are high in FODMAPs. Dieras suggests choosing other high-quality protein sources like meat or quinoa instead.
Broccoli
Broccoli and other cruciferous vegetables, such as cauliflower and cabbage, are also high in FODMAPs and can lead to bloating. Dieras recommends opting for vegetables like zucchini, green beans, bell peppers, asparagus, eggplant, or celery.
Brussels Sprouts
Another cruciferous vegetable that may cause bloating is Brussels sprouts. If you’re seeking alternatives, try cucumbers, tomatoes, or carrots.
Bran
While bran is excellent for boosting fiber intake, it’s a frequent cause of bloating. Some types, including barley, corn, oats, rice, and wheat, are high in FODMAPs due to their oligosaccharide content. For a substitute, choose rice or high-protein quinoa, or look for products labeled wheat-, rye-, and barley-free.
Milk, Ice Cream, and Other Dairy Foods
Dairy is high in FODMAPs because of its disaccharide content. Dieras advises being cautious with lactose-containing foods if you’re prone to bloating. The Mayo Clinic recommends selecting low-lactose or lactose-free products as alternatives.
Fructose
Fructose, a sugar found in many fruits and artificial sweeteners, can also trigger bloating. Apples, watermelon, and pears are examples of high-sugar fruits. Better fruit choices include grapes, blueberries, and strawberries.
Sugar Alcohols
Sorbitol, a sugar alcohol present in fruits and artificial sweeteners, is another common culprit. It’s found in high-fructose fruits like apples, as well as in berries, peaches, and plums. Good alternatives are grapes and sweeteners like maple syrup or dark chocolate.
Soda
Carbonated drinks like soda are filled with carbon dioxide gas, which can increase stomach pressure and cause bloating. Studies show that swallowing gas contributes to this discomfort. The best alternative is plain water, which also helps with hydration.
What Does Bloating Feel Like?
As mentioned, bloating involves a sense of excessive fullness and discomfort. Dieras notes that pressure or gas sensations usually indicate bloating. This is normal and not a cause for concern unless it disrupts daily activities or causes significant pain.
What Helps with Bloating If I Eat These Foods?
The simplest way to manage bloating is to avoid the foods that trigger it. Dieras points out that these foods are generally safe, but if you have a low tolerance for them, choose alternatives or follow a low FODMAP diet, which has been shown to help people with digestive issues.To avoid bloating from certain foods, she suggests chewing slowly and swallowing carefully. Drinking plenty of water or having smaller, more frequent meals can also help.
Which foods reduce bloating?
Foods low in FODMAPs are beneficial for bloating. These include meats, poultry, nuts, and seeds, as well as fruits and vegetables like kiwi, mandarin, and bok choy. If you often feel bloated after eating, try adding more of these to your diet.
How long does bloating typically last?
The duration depends on what and how much you’ve eaten. Dieras notes that underlying health issues like inflammatory bowel disease (IBD) or food intolerances can also affect how long bloating persists.
If bloating is severe, ongoing, accompanied by unexplained weight loss, or changes in bowel habits, it could indicate a more serious digestive problem, and you should consult a doctor.
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Frequently Asked Questions
Of course Here is a list of helpful and clear FAQs about the top 8 foods that often lead to bloating
Top 8 Foods That Often Lead to Bloating FAQs
BeginnerLevel Questions
1 What exactly is bloating
Bloating is that uncomfortable stuffed feeling you get in your stomach It often involves a visibly swollen or tight abdomen and its usually caused by excess gas or disturbances in the movement of your digestive muscles
2 What are the top foods that cause bloating
The most common culprits are
Beans and Lentils
Cruciferous Vegetables
Carbonated Drinks
Dairy Products
HighSodium Foods
Onions and Garlic
Apples and Pears
Whole Grains and Wheat
3 Why do beans and lentils make me so gassy
Beans and lentils contain high amounts of fiber and a type of sugar called oligosaccharides Our bodies cant fully break these down on their own so our gut bacteria ferment them which produces gas as a byproduct
4 Im trying to eat healthy so why do broccoli and cauliflower make me bloated
These healthy vegetables are high in fiber and a carbohydrate called raffinose Like with beans your gut bacteria ferment raffinose which leads to gas and bloating Its a sign your gut is working but sometimes it works a little too hard
5 Can drinking soda really cause bloating
Absolutely The fizz in carbonated drinks is made of gas bubbles When you drink them you are literally swallowing air and gas which can get trapped in your digestive system and cause bloating
Advanced Practical Questions
6 Im not lactose intolerant so why does dairy sometimes bloat me
You might have a slight sensitivity or it could be related to the highfat content in some dairy products like cheese and ice cream which can slow down digestion Aging also reduces the lactase enzyme needed to digest milk so you may have developed a mild intolerance over time
7 How can salty foods cause bloating if they dont create gas
Highs