Quantcast

10 Foods That Make You Feel Bloated (And 10 That Don't)

Food

Bloating, it happens to most at one time or another. It is when one’s belly feels enlarged or swollen due to gas or digestive issues that can occur after eating. Sixteen percent to 30 percent of people state they experience bloating regularly.

There are many foods that cause bloating and removing them from one’s diet will normally fix any bloating issue.
Photo credit: Shutterstock

Sometimes bloating can be a sign of a serious medical condition, but more likely than not, bloating is due to something a person eats. There are many foods that cause bloating and removing them from one’s diet will normally fix any bloating issue.

Here is a list of foods that can cause bloating:

1. Beans

Photo credit: Shutterstock

As most know, beans are a type of legume. They can be high in protein, healthy carbs, fiber and many minerals and vitamins. However, beans also contain sugars called alpha-galactosides, which belong to a group of carbs called FODMAPs.

“FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are short-chain carbohydrates that escape digestion and are then fermented by gut bacteria in the colon. Gas is a byproduct of this process.” (Eat Local Grown)

For those with irritable bowel syndrome, beans can cause serious bloating issues.

Beans to Eat: Soaking beans before cooking can help and pinto and black beans tend to be easier to digest. One can also replace beans with grains or quinoa.

2. Carbonated Drinks

Photo credit: Shutterstock

Carbonated drinks contain carbon dioxide gas which is used to give the beverage that bubbly texture. However, when drinking soda, all that gas can go into the digestive tract and cause bloating or even cramping.

What to Drink: Just drink water. It is so much better for the body than a sugary, artificially colored beverage.

3. Wheat

Photo credit: Shutterstock

Wheat has taken some heat in recent years because it contains a bunch of gluten. This is a serious problem for those who suffer from celiac disease or gluten sensitivity. However, wheat is also a major source of FODMAPs, which can cause digestive problems in many people.

If wheat gives a person digestive issues, there is plenty available to replace it with.

Wheat Alternatives: Pure oats, quinoa, buckwheat, almond flour, banana flour and coconut flour are all good substitutes for wheat.

4. Cruciferous Vegetables

Photo credit: Shutterstock

Cruciferous vegetables include broccoli, cauliflower, cabbage and brussel sprouts to name a few. These are very healthy, containing many essential nutrients like fiber, vitamin C, vitamin K, iron and potassium. However, they also tend to give some people issues with bloating.

But don’t worry! There are plenty of vegetables out there that do not create gas.

Vegetables to Eat: Spinach, cucumbers, lettuce, sweet potatoes and zucchini are all great to eat and do not cause bloating.

5. Onions

Photo credit: Shutterstock

Onions are a commonly consumed bulb vegetable. It is normally eaten cooked in a dish but can sometimes be found raw on sandwiches or salads.

It is raw onions that give some bloating and gas issues. This is because onions contain fructans which are soluble fibers that can cause bloating.

If cooked onions still gives one issues, there are some alternatives to try.

Onion Alternatives: Give food a punch with herbs and spices and leave the onion out.

Read page 1

6. Barley

Photo credit: Shutterstock

Barley is a cereal grain that contains loads of fiber and vitamins and minerals like molybdenum, manganese and selenium. It is the fiber and gluten found in barley that can cause bloating and gas.

Barley Alternatives: Refined barley, like pearl or scotch barley, may be tolerated better. Barley can also be replaced with other grains or pseudocereals like oats, brown rice, quinoa or buckwheat.

7. Rye

Photo credit: Shutterstock

Rye is another cereal grain that is closely related to both wheat and barley. It contains high amounts of fiber, manganese, phosphorus, copper and B-vitamins. It also contains gluten.

Like with rye, it is the fiber and gluten that can cause bloating.

Rye Alternatives: Other grains including oats, brown rice, buckwheat or quinoa.

8. Dairy

Photo credit: Shutterstock

Dairy products include milk, cheese, yogurt and butter to name a few. They are well loved but about 75 percent of the public can’t process them. The issue is a sugar found in dairy called lactose and people who can’t processes it have lactose intolerance. This causes bloating and gas.

Dairy Alternatives: Coconut, almond, soy or rice milk are good alternatives to dairy. Coconut milk is tops on my list.

9. Garlic

Photo credit: Shutterstock

Garlic is fantastic in food and as a health remedy. I personally love garlic and will eat it raw. However, like with onions, the fructans in garlic can give some digestive issues. Cooking the garlic will reduce the body’s reaction to it, but that will not work for everyone.

Garlic Alternatives: Herbs and spices in your cooking, such as thyme, parsley, chives or basil will help food taste almost as good.

10. Beer

Photo credit: Shutterstock

Yes. It is true that beer will cause bloating. It is actually a double threat. Beer is carbonated and contains fermentable carbs like barley, maize, wheat and rice, along with some yeast and water. The carbonation and grains work together to create one big digestive problem. Beer also has gluten.

What to Drink: Again, water is the way to go. If one must drink beer, only in moderation.

If cutting these foods from one’s diet has not reduced bloating, it is time to consult with a doctor. As we stated in the beginning of the article, bloating could be a sign of a serious medical condition.

YOU MIGHT ALSO LIKE

How Aspartame Effects the Brain

How Probiotics Can Help You Lose Weight

3 Omega-3 Fatty Acids That Should Be Part of Your Diet

18 Most Addictive Foods

EcoWatch Daily Newsletter

Despite huge strides in improving the lives of children since 1989, many of the world's poorest are being left behind, the United Nations children's fund UNICEF warned Monday.

Read More Show Less
At least seven people have died in a Bangladesh pipeline explosion. Youtube screenshot

At least seven people were killed when a gas pipeline exploded in Bangladesh Sunday, and another 25 were injured, the Associated Press reported.

Read More Show Less
Sponsored
The Shell Puget Sound Refinery in Anacortes, Washington. John Westrock / Flickr

The Washington Department of Ecology responded to an oil spill that took place Friday night when a Crowley Maritime Barge was transferring five million gallons of oil to the Shell Puget Sound Refinery, CNN reported.

Read More Show Less
Pixabay

By Claire L. Jarvis

A ruckus over biofuels has been brewing in Iowa.

Read More Show Less
Serena and Venus Williams have been known to follow a vegan diet. Edwin Martinez / Flickr / CC BY 2.0

By Whitney E. Akers

  • "The Game Changers" is a new documentary on Netflix that posits a vegan diet can improve athletic performance in professional athletes.

  • Limited studies available show that the type of diet — plant-based or omnivorous — doesn't give you an athletic advantage.

  • We talked to experts about what diet is the best for athletic performance.

Packed with record-setting athletes displaying cut physiques and explosive power, "The Game Changers," a new documentary on Netflix, has a clear message: Vegan is best.

Read More Show Less
Sponsored
An illegally trafficked tiger skull and pelt. Ryan Moehring / USFWS

By John R. Platt

When it comes to solving problems related to wildlife trade, there are an awful lot of "sticky widgets."

Read More Show Less
Pexels

By Franziska Spritzler, RD, CDE

Inflammation can be both good and bad.

On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease.

Read More Show Less
Pexels

By Dan Nosowitz

It's no secret that the past few years have been disastrous for the American farming industry.

Read More Show Less